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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Pacific, Organic Garlic & Herb Roasted Polenta vs Vegetable Quinoa Medley, Vegetable Quinoa

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
Vegetable Qu... Food 2 Food 2 • INTERNATIONAL DELICACIES INC. Vegetable Quinoa Medley, Vegetable Quinoa	67.2	128	18.5	1.8	3.5	3.1	4.4

Potato And Cheese Pierogi vs Golden Pheasant, Polenta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato And C... Food 1 Food 1 • DELICIOUS FRESH PIEROGI, INC. Potato And Cheese Pierogi	69.1	163	30.1	2.4	1.6	1.6	5.7
Golden Pheas... Food 2 Food 2 • POLENTA CO Golden Pheasant, Polenta	53.2	357	80.0	—	2.9	1.4	5.7

Refried Red Silk Beans vs Creamy Chicken Rice, Creamy Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Refried Red ... Food 1 Food 1 • SANFRANCISCO Refried Red Silk Beans	23.3	177	15.4	0.8	6.2	8.5	6.2
Creamy Chick... Food 2 Food 2 • BLUE CHIP GROUP INC. Creamy Chicken Rice, Creamy Chicken	57.2	462	57.7	1.9	—	21.2	7.7

Homestyle Mashed Sweet Potatoes vs Basil Chili Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • IDAHOAN FOODS, LLC Homestyle Mashed Sweet Potatoes	47.9	93	19.3	10.0	2.1	1.1	1.4
Basil Chili ... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Basil Chili Rice	61.2	152	26.4	0.8	1.6	3.2	4.0

7 Grain Steamables Rice, 7 Grain vs Black Beans And Beef

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
7 Grain Stea... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. 7 Grain Steamables Rice, 7 Grain	66.8	171	27.9	0.7	3.6	5.0	4.3
Black Beans ... Food 2 Food 2 • SAMPCO, INC. Black Beans And Beef	9.7	127	9.1	—	—	3.6	10.9

Cooked White Rice vs Pea Mint With Garlic Whole Bulgur Pilaf, Pea Mint With Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cooked White... Food 1 Food 1 • FRESH & EASY Cooked White Rice	65.6	143	31.4	—	—	—	2.9
Pea Mint Wit... Food 2 Food 2 • GI&GI GLOBAL TRADING LLC Pea Mint With Garlic Whole Bulgur Pilaf, Pea Mint With Garlic	49.1	128	17.7	1.6	4.3	4.3	4.8

Teriyaki Chicken & Rice Perfect Blend Of Chicken, Rice And Savory Vegetables In A Sweet And Spicy Teriyaki Sauce Adventure Meals, Teriyaki Chicken & Rice vs Tuscan Style White Bean Slow Cooker Solutions, Tuscan Style White Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Teriyaki Chi... Food 1 Food 1 • WISE COMPANY, INC. Teriyaki Chicken & Rice Perfect Blend Of Chicken, Rice And Savory Vegetables In A Sweet And Spicy Teriyaki Sauce Adventure Meals, Teriyaki Chicken & Rice	86.4	368	67.7	13.2	1.5	2.9	17.7
Tuscan Style... Food 2 Food 2 • WAL-MART STORES, INC. Tuscan Style White Bean Slow Cooker Solutions, Tuscan Style White Bean	24.8	238	59.5	4.8	28.6	3.6	19.1

Ducal Refried Red Beans, 14.1 Oz vs Mashed Tomatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ducal Refrie... Food 1 Food 1 • INDUSTRIAS ALIMENTICIAS KERN'S Y CIA., S.C.A. Ducal Refried Red Beans, 14.1 Oz	29.5	131	15.4	—	3.8	6.2	5.4
Mashed Tomatoes Food 2 Food 2 • WAL-MART STORES, INC. Mashed Tomatoes	35.5	145	16.1	0.8	1.6	7.3	2.4

Steamables White Rice vs White Basmati 90 Second Rice, White Basmati

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steamables W... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Steamables White Rice	79.2	160	33.6	—	1.6	1.2	4.0
White Basmat... Food 2 Food 2 • TARGET STORES White Basmati 90 Second Rice, White Basmati	85.1	176	35.2	—	0.8	2.4	3.2

Organic With Garlic Red Quinoa & Brown Rice vs Hormel Natural Choice Chicken & Cheddar With Dark Chocolate Covered Almonds, 2 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic With... Food 1 Food 1 • RIVIANA FOODS INC. Organic With Garlic Red Quinoa & Brown Rice	69.1	176	32.0	0.8	4.0	3.2	4.0
Hormel Natur... Food 2 Food 2 • HORMEL FOODS CORPORATION Hormel Natural Choice Chicken & Cheddar With Dark Chocolate Covered Almonds, 2 Oz	14.9	351	14.0	10.5	—	24.6	17.5

Mild Red Curry Kit, Mild Red Curry vs Garlic & Garden Vegetables Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild Red Cur... Food 1 Food 1 • PRANA IMPORTS, INC. Mild Red Curry Kit, Mild Red Curry	15.6	138	9.6	4.3	1.1	10.6	1.1
Garlic & Gar... Food 2 Food 2 • IMG HOLDINGS INC. Garlic & Garden Vegetables Meal	61.5	317	68.3	3.3	15.0	3.3	16.7

Good Eats, Kickin' Turkey Chili With Beans vs Creamy Mashed Potatoes, Creamy

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Good Eats, K... Food 1 Food 1 • NEW ENGLAND COUNTRY FOODS LLC Good Eats, Kickin' Turkey Chili With Beans	43.4	102	12.6	1.6	3.9	3.2	6.3
Creamy Mashe... Food 2 Food 2 • SAFEWAY, INC. Creamy Mashed Potatoes, Creamy	23.8	89	11.3	0.8	1.6	4.0	2.4

90 Second Long Grain & Wild Rice With Herbs & Seasonings, Herbs & Seasonings vs Blount's Family Kitchen Gemelli & Peppers With Plant Based Crumbles, 12 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
90 Second Lo... Food 1 Food 1 • TARGET STORES 90 Second Long Grain & Wild Rice With Herbs & Seasonings, Herbs & Seasonings	81.6	96	17.9	1.3	0.8	1.7	2.1
Blount's Fam... Food 2 Food 2 • BLOUNT SEAFOOD CORPORATION Blount's Family Kitchen Gemelli & Peppers With Plant Based Crumbles, 12 Oz	70.5	124	11.5	1.8	0.9	6.5	4.7

Pizza Kabobbles Lunch Combinations vs Seasoned Chickpeas Chan Masala

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pizza Kabobb... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Pizza Kabobbles Lunch Combinations	51.6	536	51.8	30.4	1.8	30.4	16.1
Seasoned Chi... Food 2 Food 2 • PEACH RECORDS ASSOCIATES LLC Seasoned Chickpeas Chan Masala	19.7	99	12.0	—	2.0	3.0	6.0

Vegan Garlic Pasta Salad, Vegan Garlic vs Instant Mashed Potatoes, Butter & Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegan Garlic... Food 1 Food 1 • TARGET STORES Vegan Garlic Pasta Salad, Vegan Garlic	70.1	243	27.1	5.7	1.4	13.6	3.6
Instant Mash... Food 2 Food 2 • IGA, INC. Instant Mashed Potatoes, Butter & Herb	37.0	393	71.4	7.1	3.6	7.1	7.1

Long Grain & Black Beans Rice With Cilantro Lime, Long Grain & Black Beans vs Brown Rice, Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • UNCLE BEN'S INC. Long Grain & Black Beans Rice With Cilantro Lime, Long Grain & Black Beans	73.2	157	28.6	1.4	2.1	3.2	3.6
Brown Rice, ... Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Brown Rice, Brown	15.9	53	7.1	—	—	1.8	1.8

Brown & Wild Rice With Guinoa vs Rustic Scramble Kit

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown & Wild... Food 1 Food 1 • AHOLD USA, INC. Brown & Wild Rice With Guinoa	100.0	190	37.4	0.7	2.0	3.4	4.1
Rustic Scram... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Rustic Scramble Kit	9.7	129	7.1	1.2	1.2	7.1	10.6

Hashbrown Potatoes vs Low Fat Chocolate Pudding Cups, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hashbrown Po... Food 1 Food 1 • US FOODS, INC. Hashbrown Potatoes	35.4	348	82.6	4.4	4.3	—	8.7
Low Fat Choc... Food 2 Food 2 • STITCH GOLF HOLDINGS INC. Low Fat Chocolate Pudding Cups, Chocolate	33.7	80	13.6	9.6	—	1.6	3.2

Fully Baked White Meat Chicken Pie vs Brown Jasmine & Edamame Rice With Carrots, Garlic & Onion, Brown Jasmine & Edamame

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fully Baked ... Food 1 Food 1 • BUDD FOODS INC Fully Baked White Meat Chicken Pie	66.5	150	15.9	0.9	0.9	7.9	4.4
Brown Jasmin... Food 2 Food 2 • UNCLE BEN'S INC. Brown Jasmine & Edamame Rice With Carrots, Garlic & Onion, Brown Jasmine & Edamame	76.9	175	30.1	1.4	2.8	3.5	4.2

Quinoa & Beans With Tuna, Latin Citrus, Latin Citrus vs Idahoan, Honest Earth, Roasted Garlic Creamy Mashed Potatoes, Roasted Garlic, Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa & Bea... Food 1 Food 1 • STARKIST CO. Quinoa & Beans With Tuna, Latin Citrus, Latin Citrus	35.3	125	18.0	1.6	3.9	3.1	7.8
Idahoan, Hon... Food 2 Food 2 • IDAHOAN FOODS, LLC Idahoan, Honest Earth, Roasted Garlic Creamy Mashed Potatoes, Roasted Garlic, Roasted Garlic	33.3	360	76.0	—	8.0	4.0	8.0

Entrees, Sides & Small Meals Comparisons For Diabetics