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.

Badlow

Ben's Original Ready Rice, Brown Basmati, 8.5 Oz. Pouch vs Asian Style Brown Rice With Shiitake Mushrooms

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ben's Origin... Food 1 Food 1 • UNCLE BEN'S INC. Ben's Original Ready Rice, Brown Basmati, 8.5 Oz. Pouch	77.0	170	29.1	0.7	1.4	3.6	4.3
Asian Style ... Food 2 Food 2 • AHOLD USA, INC. Asian Style Brown Rice With Shiitake Mushrooms	83.0	170	30.6	1.4	2.0	3.4	4.1

Organic Brown & Red Rice With Chia & Kale, Chia & Kale vs Precooked Scrambled Eggs With Bacon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Brow... Food 1 Food 1 • SEEDS OF CHANGE INCORPORATED Organic Brown & Red Rice With Chia & Kale, Chia & Kale	95.2	112	21.7	0.4	1.7	2.1	2.1
Precooked Sc... Food 2 Food 2 • OREGON FREEZE DRY FOODS INC. Precooked Scrambled Eggs With Bacon	14.0	558	18.6	11.6	—	32.6	39.5

Long Grain Rice & Quinoa vs Macaroni & Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain R... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Long Grain Rice & Quinoa	89.1	171	33.6	0.7	1.4	2.1	3.6
Macaroni & C... Food 2 Food 2 • HORMEL FOODS CORPORATION Macaroni & Cheese	51.0	136	13.2	0.5	0.9	6.1	6.6

Brown Rice With Quinoa & Lentils Seasoned With Herbs & Spices, Herbs & Spices vs Brown Rice Biryani

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
Brown Rice B... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Brown Rice Biryani	53.4	144	24.0	1.6	2.4	3.6	3.2

Brown Basmati Rice vs Chicken Flavored Whole Grain Brown Ready Rice, Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Basmat... Food 1 Food 1 • UNCLE BEN'S INC. Brown Basmati Rice	85.1	170	32.6	0.7	2.1	2.8	3.6
Chicken Flav... Food 2 Food 2 • UNCLE BEN'S INC. Chicken Flavored Whole Grain Brown Ready Rice, Chicken	81.5	88	16.8	0.4	0.4	1.6	2.0

Roasted Garlic & Herb Wild Caught Tuna, Roasted Garlic; Herb vs Organic With Tomato & Roasted Garlic Brown And Wild Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • BUMBLE BEE FOODS, LLC Roasted Garlic & Herb Wild Caught Tuna, Roasted Garlic; Herb	3.8	99	2.8	1.4	—	0.7	19.7
Organic With... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Organic With Tomato & Roasted Garlic Brown And Wild Rice	88.9	175	34.3	0.7	2.8	2.8	4.2

Brown Basmati 90 Second Rice, Brown Basmati vs 5 Grain Blend Kamut Khorasan Wheat, Oats, Whole Grain Long Rice, Barley, Spelt, 5 Grain Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Basmat... Food 1 Food 1 • TARGET STORES Brown Basmati 90 Second Rice, Brown Basmati	87.5	100	19.2	—	0.8	2.5	2.1
5 Grain Blen... Food 2 Food 2 • TOPCO ASSOCIATES, INC. 5 Grain Blend Kamut Khorasan Wheat, Oats, Whole Grain Long Rice, Barley, Spelt, 5 Grain Blend	99.5	337	68.7	1.2	7.2	2.4	10.8

S!Deaway Foods Three Sisters, 9.2 Oz vs Tuscan Herbs Organic Super Grains, Tuscan Herbs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
S!Deaway Foo... Food 1 Food 1 • SIDEAWAY FOODS S!Deaway Foods Three Sisters, 9.2 Oz	39.7	108	19.2	2.3	3.8	1.5	4.6
Tuscan Herbs... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Tuscan Herbs Organic Super Grains, Tuscan Herbs	55.8	97	15.9	0.4	3.5	2.2	2.2

Blount's Family Kitchen Gemelli & Peppers With Plant Based Crumbles, 12 Oz vs Southern Style Potatoes Hash Browns, Southern Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blount's Fam... Food 1 Food 1 • 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
Southern Sty... Food 2 Food 2 • SUPERVALU, INC. Southern Style Potatoes Hash Browns, Southern Style	35.5	141	23.5	—	2.4	5.3	2.4

Mashed Potatoes vs Riced Broccoli & Cauliflower, Riced

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potatoes Food 1 Food 1 • SCHNUCK MARKETS, INC. Mashed Potatoes	61.7	221	10.0	—	0.6	20.0	2.1
Riced Brocco... Food 2 Food 2 • BUZZARD PRODUCTS, INC. Riced Broccoli & Cauliflower, Riced	2.0	18	3.0	0.5	2.5	—	1.0

Pork & Ginger Umami Pork Broth With Chilies, Ginger, Wild Atlantic Kombu & Ramen Noodles, Pork & Ginger vs Sweet Potato Mash

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork & Ginge... Food 1 Food 1 • POCO KITCHEN Pork & Ginger Umami Pork Broth With Chilies, Ginger, Wild Atlantic Kombu & Ramen Noodles, Pork & Ginger	95.0	273	53.5	7.1	3.0	8.1	19.2
Sweet Potato... Food 2 Food 2 • CAMPBELL SOUP COMPANY Sweet Potato Mash	47.9	93	18.6	10.7	1.4	1.1	1.4

Tomato & Herbs Sauce, Tomato & Herbs vs Butter & Herb Complete Mix Mashed Potatoes, Butter & Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato & Her... Food 1 Food 1 • UNCLE BEN'S INC. Tomato & Herbs Sauce, Tomato & Herbs	67.6	92	17.1	1.3	2.9	1.7	2.5
Butter & Her... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Butter & Herb Complete Mix Mashed Potatoes, Butter & Herb	37.0	393	71.4	10.7	3.6	7.1	7.1

Premium Hash Browns Real Idaho Potatoes, Hash Browns vs Mild Rajma Masala, Mild

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Hash... Food 1 Food 1 • IDAHOAN FOODS, LLC Premium Hash Browns Real Idaho Potatoes, Hash Browns	100.0	381	85.7	—	9.5	2.4	9.5
Mild Rajma M... Food 2 Food 2 • GALAXY DISTRIBUTORS OF SUFFOLK COUNTY INC. Mild Rajma Masala, Mild	19.6	107	11.3	6.0	4.7	5.3	4.0

Street Food Corn Masa Stuffed With Carnitas And Cheese Mini Pupusas vs Freeze Dried Lasagna With Meat Sauce, Meat Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Street Food ... Food 1 Food 1 • DEL REAL LLC Street Food Corn Masa Stuffed With Carnitas And Cheese Mini Pupusas	25.3	165	17.7	1.3	1.3	7.6	7.6
Freeze Dried... Food 2 Food 2 • OREGON FREEZE DRY FOODS INC. Freeze Dried Lasagna With Meat Sauce, Meat Sauce	48.1	444	53.7	11.1	5.6	14.8	25.9

Black Chickpeas + Tamarind + Sweet Potato Everyday Chana, Black Chickpeas + Tamarind + Sweet Potato vs Specialty, Chickpeas With Onion & Tomatoes Pindi Chana Curry, Chickpeas With Onion & Tomatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Chickp... Food 1 Food 1 • MAYA KAIMAL FOODS, LLC Black Chickpeas + Tamarind + Sweet Potato Everyday Chana, Black Chickpeas + Tamarind + Sweet Potato	33.6	113	14.8	4.2	2.8	4.9	3.5
Specialty, C... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Specialty, Chickpeas With Onion & Tomatoes Pindi Chana Curry, Chickpeas With Onion & Tomatoes	27.6	105	11.9	3.5	2.1	4.9	2.8

Organic Cooked Black Rice vs Uncle Bean's, Ready Rice, Rice Pilaf With Orzo Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cook... Food 1 Food 1 • RAFAEL PADILLA & CIA S. EN C. Organic Cooked Black Rice	100.0	157	34.3	1.0	2.4	1.7	4.8
Uncle Bean's... Food 2 Food 2 • UNCLE BEN'S INC. Uncle Bean's, Ready Rice, Rice Pilaf With Orzo Pasta	52.4	135	27.7	0.7	1.3	1.6	3.2

Buttery Homestyle Mashed Potatoes vs Steamables Seasoned Whole Grain Brown Rice, Quinoa & Lentils

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Home... Food 1 Food 1 • IDAHOAN FOODS, LLC Buttery Homestyle Mashed Potatoes	53.7	50	8.5	0.6	0.6	1.3	0.9
Steamables S... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Steamables Seasoned Whole Grain Brown Rice, Quinoa & Lentils	82.7	171	32.9	0.7	2.9	2.5	5.0

Homestyle Mashed Potatoes, Buttery vs Cheese Pupusas, Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • SUPERVALU, INC. Homestyle Mashed Potatoes, Buttery	32.9	393	67.9	3.6	7.1	12.5	7.1
Cheese Pupus... Food 2 Food 2 • GOYA FOODS, INC. Cheese Pupusas, Cheese	40.0	248	23.8	—	3.8	10.5	16.2

Diced Hash Brown Potatoes vs Marvel Spidey And His Amazing Friends Pasta & Cheddar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Diced Hash B... Food 1 Food 1 • HEINZ FROZEN FOOD COMPANY Diced Hash Brown Potatoes	21.9	71	15.3	1.2	2.4	—	1.2
Marvel Spide... Food 2 Food 2 • GENERAL MILLS, INC. Marvel Spidey And His Amazing Friends Pasta & Cheddar	65.5	377	67.9	5.7	3.8	6.6	13.2

Sweet Tamale, Sweet vs Arroz Casero, Arroz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Tamale... Food 1 Food 1 • CONSERVAS LA COSTENA S.A. Sweet Tamale, Sweet	78.8	236	40.0	14.6	3.6	8.2	1.8
Arroz Casero... Food 2 Food 2 • DURVILL LLC Arroz Casero, Arroz	53.4	151	24.8	0.9	0.9	4.4	1.8

Entrees, Sides & Small Meals Comparisons For Diabetics