What are Entrees, Sides & Small Meals food comparisons?

Entrees, Sides & Small Meals food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

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Black Beans And Beef vs Organic Long Grain White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Beans ... Food 1 Food 1 • SAMPCO, INC. Black Beans And Beef	9.7	127	9.1	—	—	3.6	10.9
Organic Long... Food 2 Food 2 • WEHAH FARM INC Organic Long Grain White Rice	100.0	179	38.6	—	0.7	—	3.6

Mashed Potatoes vs Organic Braggadocio Polenta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potatoes Food 1 Food 1 • IDAHOAN FOODS, LLC Mashed Potatoes	36.9	379	72.4	6.9	6.9	10.3	6.9
Organic Brag... Food 2 Food 2 • ENTERTAINMENT PRODUCTION HOUSE INC. Organic Braggadocio Polenta	40.8	314	68.6	—	8.6	4.3	11.4

Jasmine Rice Medley, Jasmine Rice vs White Enriched Instant Rice, White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jasmine Rice... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Jasmine Rice Medley, Jasmine Rice	55.7	104	24.0	—	1.6	—	2.4
White Enrich... Food 2 Food 2 • HARRIS-TEETER INC. White Enriched Instant Rice, White	74.7	370	82.6	—	—	—	8.7

Organic Short Grain Brown Rice vs Sheet Pan Tangy Fajita Dinner Starter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Shor... Food 1 Food 1 • WEHAH FARM INC Organic Short Grain Brown Rice	97.1	164	37.9	0.7	2.9	1.4	2.9
Sheet Pan Ta... Food 2 Food 2 • GENERAL MILLS, INC. Sheet Pan Tangy Fajita Dinner Starter	6.0	71	14.3	9.5	—	—	—

Spicy Fajita Plant Chicken Bowl vs Thai Hom Mali Coconut Jasmine Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Fajita... Food 1 Food 1 • W.B. LLC Spicy Fajita Plant Chicken Bowl	42.8	153	16.1	2.0	7.5	6.3	6.3
Thai Hom Mal... Food 2 Food 2 • OTIS MCALLISTER INC. Thai Hom Mali Coconut Jasmine Rice	79.0	175	35.0	—	1.7	2.9	3.3

Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl, Mediterranean Style vs Chicken Broth Mashed Potatoes, Chicken Broth

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl, Mediterranean Style	98.3	160	26.4	2.8	6.4	3.6	5.6
Chicken Brot... Food 2 Food 2 • IDAHOAN FOODS, LLC Chicken Broth Mashed Potatoes, Chicken Broth	36.8	393	71.4	3.6	3.6	7.1	10.7

Organic Cooked White Rice vs Loaded Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cook... Food 1 Food 1 • HEINEN'S Organic Cooked White Rice	100.0	162	36.7	—	0.5	0.2	2.9
Loaded Mashe... Food 2 Food 2 • HORMEL FOODS CORPORATION Loaded Mashed Potatoes	33.4	141	12.7	1.4	0.7	8.5	2.8

Velveeta Cheesy Bowls Bacon Mac & Cheese, 9 Oz vs Street Food Corn Masa Stuffed With Birria And Cheese Mini Pupusa, Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Velveeta Che... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Velveeta Cheesy Bowls Bacon Mac & Cheese, 9 Oz	70.4	133	14.9	2.4	0.8	5.5	6.3
Street Food ... Food 2 Food 2 • DEL REAL LLC Street Food Corn Masa Stuffed With Birria And Cheese Mini Pupusa, Corn	31.3	165	20.3	—	—	6.3	6.3

Hashbrown Potatoes, Cheesy vs Macaroni And Cheese, Cheesy

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hashbrown Po... Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Hashbrown Potatoes, Cheesy	23.5	412	76.5	5.9	5.9	5.9	5.9
Macaroni And... Food 2 Food 2 • HORMEL FOODS CORPORATION Macaroni And Cheese, Cheesy	80.3	139	18.7	3.0	0.9	4.8	6.1

Ortega Taco Dinner Kit, 8.9 Oz vs Brown Whole Grain Rice, Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ortega Taco ... Food 1 Food 1 • B&G FOODS, INC. Ortega Taco Dinner Kit, 8.9 Oz	50.4	317	44.4	3.2	3.2	14.3	4.8
Brown Whole ... Food 2 Food 2 • SAFEWAY, INC. Brown Whole Grain Rice, Brown	100.0	177	36.7	0.7	—	1.7	4.1

Lemon & Garden Herb Fresh Creamer Potatoes With Seasoning Pack, Lemon & Garden Herb vs Roundy's, Deluxe Baked Flavored Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon & Gard... Food 1 Food 1 • KLIPSCH GROUP, INC. Lemon & Garden Herb Fresh Creamer Potatoes With Seasoning Pack, Lemon & Garden Herb	27.8	62	14.2	1.8	1.8	—	1.8
Roundy's, De... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Deluxe Baked Flavored Mashed Potatoes	31.0	357	64.3	3.6	7.1	12.5	7.1

Bbq Baked Beans In Bbq Sauce With Pulled Pork & Italian Sausage, Bbq Sauce With Pulled Pork & Italian Sausage vs Homestyle Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bbq Baked Be... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Bbq Baked Beans In Bbq Sauce With Pulled Pork & Italian Sausage, Bbq Sauce With Pulled Pork & Italian Sausage	88.5	152	24.1	7.1	4.0	3.1	6.7
Homestyle Ma... Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Homestyle Mashed Potatoes	31.4	159	15.9	0.9	1.8	9.7	1.8

Mashed Potatoes, Roasted Garlic vs Italian Polenta With Mushrooms

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • IDAHOAN FOODS, LLC Mashed Potatoes, Roasted Garlic	33.1	400	72.0	8.0	4.0	6.1	8.0
Italian Pole... Food 2 Food 2 • SOPHIA FOODS INC. Italian Polenta With Mushrooms	50.7	353	65.9	2.4	4.7	4.7	9.4

Italian Sausage Marinara Pasta In Tomato Sauce With Sausage Big Bowl, Italian Sausage Marinara vs Homestyle Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Saus... Food 1 Food 1 • CONAGRA BRANDS, INC. Italian Sausage Marinara Pasta In Tomato Sauce With Sausage Big Bowl, Italian Sausage Marinara	47.7	82	11.4	5.3	1.6	2.5	3.3
Homestyle Ma... Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Homestyle Mashed Potatoes	31.4	159	15.9	0.9	1.8	9.7	1.8

Jasmine Rice vs Roundy's, Quick Rice, Whole Grain Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jasmine Rice Food 1 Food 1 • RIVIANA FOODS INC. Jasmine Rice	92.9	192	38.4	—	0.8	2.8	4.0
Roundy's, Qu... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Quick Rice, Whole Grain Brown Rice	39.8	86	15.7	—	1.4	1.8	2.1

Tex Mex Black Beans Simmered With Brown Rice And Seasoned With Tex Mex Goodness Beans 'N Rice, Tex Mex vs Long Grain White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tex Mex Blac... Food 1 Food 1 • BUSH BROTHERS & COMPANY Tex Mex Black Beans Simmered With Brown Rice And Seasoned With Tex Mex Goodness Beans 'N Rice, Tex Mex	25.6	76	15.6	1.3	2.7	0.7	2.7
Long Grain W... Food 2 Food 2 • SUNFOODS LLC Long Grain White Rice	73.7	129	27.9	—	1.4	—	2.9

Pacific, Organic Garlic & Herb Roasted Polenta vs Premium Cheesy Hashbrown Potatoes, Cheesy Hashbrown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pacific, Org... Food 1 Food 1 • PACIFIC FOODS OF OREGON, INC. Pacific, Organic Garlic & Herb Roasted Polenta	19.9	80	13.0	—	3.0	2.5	2.0
Premium Chee... Food 2 Food 2 • IDAHOAN FOODS, LLC Premium Cheesy Hashbrown Potatoes, Cheesy Hashbrown	38.5	419	67.7	6.5	3.2	16.1	6.5

Buttery Homestyle Real Mashed Potatoes Seasoned With Butter, Buttery Homestyle vs Polenta With Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Home... Food 1 Food 1 • HY-VEE, INC. Buttery Homestyle Real Mashed Potatoes Seasoned With Butter, Buttery Homestyle	39.1	393	75.0	3.6	3.6	5.4	7.1
Polenta With... Food 2 Food 2 • SOPHIA FOODS INC. Polenta With Cheese	52.4	376	65.9	4.7	2.4	7.1	9.4

Meijer, Mashed Potatoes, Sour Cream & Chive vs Organic White & Red Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meijer, Mash... Food 1 Food 1 • MEIJER, INC. Meijer, Mashed Potatoes, Sour Cream & Chive	29.4	364	72.7	4.6	4.5	2.3	9.1
Organic Whit... Food 2 Food 2 • RIVIANA FOODS INC. Organic White & Red Quinoa	53.4	128	27.2	—	5.6	1.6	4.8

Organic Yellow Cornmeal Polenta vs Mashed Potatoes, 4 Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Yell... Food 1 Food 1 • ALANRIC FOOD DISTRIBUTORS, INC. Organic Yellow Cornmeal Polenta	31.9	64	13.6	—	0.8	0.4	1.6
Mashed Potat... Food 2 Food 2 • SAFEWAY, INC. Mashed Potatoes, 4 Cheese	32.7	407	66.7	7.4	3.7	11.1	11.1

Entrees, Sides & Small Meals Comparisons For Diabetics