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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Long Grain & Wild Rice With Herbs And Seasonings vs Italian Sausage & Roasted Red Pepper Sauce With Fettuccine Pasta & Sauce Pack, Italian Sausage & Roasted Red

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • GIANT EAGLE, INC. Long Grain & Wild Rice With Herbs And Seasonings	94.9	179	35.0	0.7	0.7	2.1	4.3
Italian Saus... Food 2 Food 2 • VALLEY FINE FOODS COMPANY Italian Sausage & Roasted Red Pepper Sauce With Fettuccine Pasta & Sauce Pack, Italian Sausage & Roasted Red	100.0	195	30.8	1.5	2.1	4.1	7.7

Red Skin Mashed Potatoes With Creme Fraiche vs Roasted Chicken 90 Second Rice With Herbs, Roasted Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Skin Mas... Food 1 Food 1 • RALEY'S Red Skin Mashed Potatoes With Creme Fraiche	41.5	136	16.4	0.7	1.4	6.4	2.1
Roasted Chic... Food 2 Food 2 • TARGET STORES Roasted Chicken 90 Second Rice With Herbs, Roasted Chicken	73.4	88	15.7	0.4	0.8	1.6	2.8

Long Grain & Black Beans Rice With Cilantro Lime, Long Grain & Black Beans vs Stir Fried Cauliflower, Soy Glazed

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
Stir Fried... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Stir Fried Cauliflower, Soy Glazed	21.8	85	10.8	5.4	2.3	3.1	3.1

Mashed Instant Potatoes, Mashed vs Spaghetti Style Organic Plant Based Noodles, Spaghetti Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Insta... Food 1 Food 1 • WAL-MART STORES, INC. Mashed Instant Potatoes, Mashed	33.4	364	81.8	—	4.5	—	9.1
Spaghetti St... Food 2 Food 2 • STRUMBA MEDIA LLC Spaghetti Style Organic Plant Based Noodles, Spaghetti Style	1.9	6	3.5	—	2.4	—	—

Impossible Italian Sausage Made From Plants Ravioli vs Stars And Stripes Vanilla Frosting, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Impossible I... Food 1 Food 1 • BUITONI FOOD COMPANY Impossible Italian Sausage Made From Plants Ravioli	65.6	259	34.3	0.9	2.8	7.4	12.0
Stars And St... Food 2 Food 2 • HOMETOWN FOOD COMPANY Stars And Stripes Vanilla Frosting, Vanilla	44.8	412	67.7	58.8	—	17.7	—

Teriyaki Chicken & Rice Perfect Blend Of Chicken, Rice And Savory Vegetables In A Sweet And Spicy Teriyaki Sauce Adventure Meals, Teriyaki Chicken & Rice vs Real Russet Mashed Potatoes

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
Real Russet ... Food 2 Food 2 • HY-VEE, INC. Real Russet Mashed Potatoes	27.4	368	79.0	—	5.3	—	10.5

Brown Basmati & Quinoa vs All Natural Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Basmat... Food 1 Food 1 • KOALA CORPORATION Brown Basmati & Quinoa	57.5	120	23.3	0.8	1.5	1.9	3.0
All Natural ... Food 2 Food 2 • BOB EVANS FARMS INC All Natural Mashed Potatoes	39.6	121	15.7	1.4	1.4	5.7	2.1

Seasoned Mushrooms Curry, Mild, Mild vs Fully Baked White Meat Chicken Pie

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Mus... Food 1 Food 1 • PEACH RECORDS ASSOCIATES LLC Seasoned Mushrooms Curry, Mild, Mild	35.4	155	20.0	1.0	2.0	7.0	3.0
Fully Baked ... Food 2 Food 2 • BUDD FOODS INC Fully Baked White Meat Chicken Pie	66.5	150	15.9	0.9	0.9	7.9	4.4

Homestyle Mashed Potatoes, Homestyle vs Organic Red Beans & Brown Rice With Corn & Peppers

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • RESER'S FINE FOODS, INC. Homestyle Mashed Potatoes, Homestyle	37.6	125	17.5	0.8	1.7	5.0	—
Organic Red ... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Organic Red Beans & Brown Rice With Corn & Peppers	81.2	100	18.8	0.4	1.7	1.7	2.5

Vegetable Fried Rice, Vegetable vs Original Instant Mashed Potatoes, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Fr... Food 1 Food 1 • PANOS BRANDS LLC Vegetable Fried Rice, Vegetable	86.5	200	35.0	6.4	3.6	4.3	5.0
Original Ins... Food 2 Food 2 • ERBA FOOD PRODUCTS INC Original Instant Mashed Potatoes, Original	9.6	255	10.9	—	1.8	25.5	1.8

Split Pea, Spinach & Coconut Dal Licious, Split Pea, Spinach & Coconut vs 7 Grain Rice Steamables, 7 Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Split Pea, S... Food 1 Food 1 • JAYDEN, INC. Split Pea, Spinach & Coconut Dal Licious, Split Pea, Spinach & Coconut	9.9	86	8.6	2.9	5.0	2.1	4.3
7 Grain Rice... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. 7 Grain Rice Steamables, 7 Grain	66.8	171	27.9	0.7	3.6	5.0	4.3

Thai Sweet Chili A Fishless Tuna vs White Bean & Ham Hock Easy Prep Meal Kit, White Bean & Ham Hock

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Sweet C... Food 1 Food 1 • ATLANTIC NATURAL FOODS LLC Thai Sweet Chili A Fishless Tuna	19.6	106	15.3	9.4	3.5	0.6	10.6
White Bean &... Food 2 Food 2 • CONIFER SPECIALTIES INC. White Bean & Ham Hock Easy Prep Meal Kit, White Bean & Ham Hock	29.0	250	61.4	6.8	27.3	1.1	15.9

Barley Peas & Lentils Barley, Green Split Peas, Yellow Split Lentils, Barley Peas & Lentils vs Chicken Flavored Rice, Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Barley Peas ... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Barley Peas & Lentils Barley, Green Split Peas, Yellow Split Lentils, Barley Peas & Lentils	71.4	313	57.8	1.2	13.3	1.8	15.7
Chicken Flav... Food 2 Food 2 • RIVIANA FOODS INC. Chicken Flavored Rice, Chicken	77.1	176	34.4	—	3.2	2.0	4.0

Brown Rice With Quinoa & Lentils Seasoned With Herbs & Spices, Herbs & Spices vs S!Deaway Foods Riced Broccoli, 8.5 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice W... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Brown Rice With Quinoa & Lentils Seasoned With Herbs & Spices, Herbs & Spices	73.4	92	16.4	—	1.6	1.6	2.8
S!Deaway Foo... Food 2 Food 2 • SIDEAWAY FOODS S!Deaway Foods Riced Broccoli, 8.5 Oz	4.0	29	4.2	1.7	2.5	—	2.5

Fire Roasted Sweet Corn, Fire Roasted vs Mushroom Instant Mashed Potatoes, Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fire Roasted... Food 1 Food 1 • SOUTH MILL MUSHROOM SALES Fire Roasted Sweet Corn, Fire Roasted	20.0	64	11.8	2.7	2.7	0.9	1.8
Mushroom Ins... Food 2 Food 2 • ERBA FOOD PRODUCTS INC Mushroom Instant Mashed Potatoes, Mushroom	9.6	255	10.9	1.8	1.8	25.5	1.8

White Rice vs Chipotle Black Bean Green Chickpea Superfood Bowl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rice Food 1 Food 1 • STATER BROS. MARKETS INC. White Rice	93.5	148	33.1	—	—	—	2.8
Chipotle Bla... Food 2 Food 2 Chipotle Black Bean Green Chickpea Superfood Bowl	49.2	92	12.0	1.8	3.2	3.5	3.5

Loaded Mashed Potatoes vs Creamy Four Cheese With Vermicelli Rice, Four Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Mashe... Food 1 Food 1 • SAFEWAY, INC. Loaded Mashed Potatoes	35.5	129	16.9	0.8	2.4	5.7	4.0
Creamy Four ... Food 2 Food 2 • UNCLE BEN'S INC. Creamy Four Cheese With Vermicelli Rice, Four Cheese	77.3	141	25.6	1.3	0.6	3.2	3.2

Essential Everyday, Loaded Mashed Potatoes vs Organic Spanish Style Brown Rice, Spanish Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Essential Ev... Food 1 Food 1 • SUPERVALU, INC. Essential Everyday, Loaded Mashed Potatoes	32.8	393	67.9	7.1	7.1	10.7	10.7
Organic Span... Food 2 Food 2 • HEALTHVERVE FOOD MANUFACTURING USA, INC. Organic Spanish Style Brown Rice, Spanish Style	59.5	157	32.4	0.9	4.6	1.1	3.7

Pre Cooked Jasmine Rice vs Chipotle Black Bean Green Chickpea Superfood Bowl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pre Cooked J... Food 1 Food 1 • RHEE BROS. INC. Pre Cooked Jasmine Rice	100.0	160	34.0	—	0.5	0.5	3.0
Chipotle Bla... Food 2 Food 2 Chipotle Black Bean Green Chickpea Superfood Bowl	49.2	92	12.0	1.8	3.2	3.5	3.5

Roasted Garlic & Herb Chicken Creations, Roasted Garlic & Herb vs Lemon & Garden Herb Fresh Creamer Potatoes With Seasoning Pack, Lemon & Garden Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • STARKIST CO. Roasted Garlic & Herb Chicken Creations, Roasted Garlic & Herb	9.7	135	6.8	—	—	5.4	13.5
Lemon & Gard... Food 2 Food 2 • 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

Entrees, Sides & Small Meals Comparisons For Diabetics