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

Coconut Rice, Coconut vs Homestyle Macaroni & Cheese, Creamy Broccoli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Rice... Food 1 Food 1 • SIMPLY ASIA FOODS, INC. Coconut Rice, Coconut	91.5	100	18.9	2.0	0.4	2.0	1.6
Homestyle Ma... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Homestyle Macaroni & Cheese, Creamy Broccoli	100.0	328	49.1	6.0	1.7	9.5	12.1

Long Grain & Wild With Herbs And Seasonings Rice, Long Grain & Wild With Herbs And Seasonings vs Dirty Rice Seasoned White Rice With Bell Peppers, Herbs And Spices Big Easy Heat & Serve Rice, Dirty Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • UNCLE BEN'S INC. Long Grain & Wild With Herbs And Seasonings Rice, Long Grain & Wild With Herbs And Seasonings	75.6	80	15.6	0.4	0.4	1.0	2.0
Dirty Rice S... Food 2 Food 2 • ZATARAIN'S INC. Dirty Rice Seasoned White Rice With Bell Peppers, Herbs And Spices Big Easy Heat & Serve Rice, Dirty Rice	89.1	171	32.9	—	0.7	2.5	3.6

Southwest Pinto Beans White Rice & Vegetables vs Chicken Breast With Rib Meat & Mashed Potatoes With Gravy Roasted White Chicken Meat And Creamy Mashed Potatoes With Flavorful Chicken Gravy, Chicken Breast With Rib Meat & Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Pi... Food 1 Food 1 • RIVIANA FOODS INC. Southwest Pinto Beans White Rice & Vegetables	100.0	155	30.0	1.5	4.5	1.8	5.0
Chicken Brea... Food 2 Food 2 • HORMEL FOODS CORPORATION Chicken Breast With Rib Meat & Mashed Potatoes With Gravy Roasted White Chicken Meat And Creamy Mashed Potatoes With Flavorful Chicken Gravy, Chicken Breast With Rib Meat & Mashed Potatoes	51.3	78	9.9	0.7	0.7	1.6	6.0

Organic Thai Basil Vegetable Dumplings vs Tomato & Basil Wit Asiago And Mozzarella Cheese Chicken Meatballs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Thai... Food 1 Food 1 • NASOYA FOODS USA, LLC Organic Thai Basil Vegetable Dumplings	49.0	176	31.8	1.2	2.4	2.4	7.1
Tomato & Bas... Food 2 Food 2 • KAYEM FOODS, INC. Tomato & Basil Wit Asiago And Mozzarella Cheese Chicken Meatballs	7.7	165	4.7	2.4	—	9.4	15.3

Steak Pad Thai With Peanuts And Cilantro Meal Kits, Steak Pad Thai vs Riced Broccoli & Cauliflower, Riced

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak Pad Th... Food 1 Food 1 • RELISH LABS LLC Steak Pad Thai With Peanuts And Cilantro Meal Kits, Steak Pad Thai	100.0	158	22.2	3.9	1.8	3.6	9.3
Riced Brocco... Food 2 Food 2 • BUZZARD PRODUCTS, INC. Riced Broccoli & Cauliflower, Riced	2.0	18	3.0	0.5	2.5	—	1.0

Ready Pasta, Elbows vs Organic Polenta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ready Pasta,... Food 1 Food 1 • BARILLA G & R F.LLI S.P.A. Ready Pasta, Elbows	78.8	174	34.7	1.7	1.7	1.7	5.8
Organic Polenta Food 2 Food 2 • PROTEACH PUBLICATIONS/AIM FOR ELEVEN Organic Polenta	31.9	64	13.6	—	0.8	0.4	1.6

Medium Indian Mushroom Masala Hearty Mushrooms & Potatoes Prepared In A Richly Spiced Sauce, Medium Indian Mushroom Masala vs Seasoned Mushrooms Curry, Mild, Mild

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Medium India... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Medium Indian Mushroom Masala Hearty Mushrooms & Potatoes Prepared In A Richly Spiced Sauce, Medium Indian Mushroom Masala	23.9	79	10.0	3.6	1.4	3.2	2.1
Seasoned Mus... Food 2 Food 2 • PEACH RECORDS ASSOCIATES LLC Seasoned Mushrooms Curry, Mild, Mild	35.4	155	20.0	1.0	2.0	7.0	3.0

Bold Buffalo Style Chicken Creations, Bold Buffalo Style vs Garlic & Olive Oil 90 Second Quinoa, Garlic & Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bold Buffalo... Food 1 Food 1 • STARKIST CO. Bold Buffalo Style Chicken Creations, Bold Buffalo Style	14.3	127	5.6	—	0.4	5.0	15.5
Garlic & Oli... Food 2 Food 2 • TARGET STORES Garlic & Olive Oil 90 Second Quinoa, Garlic & Olive Oil	100.0	167	26.9	—	2.6	5.3	5.3

Thai Fired Rice vs Taylor Farms, Mashed Potatoes, Garlic & Chives, Garlic & Chives

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thai Fired Rice Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Thai Fired Rice	63.3	144	26.4	—	0.8	3.2	3.2
Taylor Farms... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Taylor Farms, Mashed Potatoes, Garlic & Chives, Garlic & Chives	33.4	143	12.9	1.4	0.7	9.3	2.1

Organic Brown Jasmine Thai Hom Mali Rice, Brown vs Zucchini And Onion Bruschetta Quinoa Bowl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Brow... Food 1 Food 1 • WEHAH FARM INC Organic Brown Jasmine Thai Hom Mali Rice, Brown	83.3	157	33.6	—	3.6	1.1	2.9
Zucchini And... Food 2 Food 2 • KENOVER MARKETING CORP. Zucchini And Onion Bruschetta Quinoa Bowl	37.4	103	12.4	2.2	2.2	4.9	2.7

Tastee Triple Chocolate Sensation Apple, 11 Oz vs Homestyle Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tastee Tripl... Food 1 Food 1 • TASTEE APPLE, INC. Tastee Triple Chocolate Sensation Apple, 11 Oz	29.6	161	30.4	25.0	3.6	5.4	1.8
Homestyle Ma... Food 2 Food 2 • THE KROGER CO. Homestyle Mashed Potatoes	41.6	121	16.4	1.4	1.4	5.0	2.1

Fully Cooked Fusilli Pasta vs Specialty, Black Lentil & Kidney Bean Dal Makhani Curry, Black Lentil & Kidney Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fully Cooked... Food 1 Food 1 • THE KROGER CO. Fully Cooked Fusilli Pasta	100.0	150	28.0	0.5	2.0	1.5	6.5
Specialty, B... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Specialty, Black Lentil & Kidney Bean Dal Makhani Curry, Black Lentil & Kidney Bean	19.7	105	11.2	1.4	4.2	4.9	4.2

Brown Organic Rice & Lentils, Brown vs Steamed Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Organi... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Brown Organic Rice & Lentils, Brown	75.6	88	17.2	—	2.0	1.4	1.6
Steamed Brow... Food 2 Food 2 • SAGE V FOODS LLC Steamed Brown Rice	63.4	140	29.8	—	1.8	0.9	3.5

Maple Mashed Sweet Potatoes vs The Original Ranch Seasoned Potato Shreds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Mashed... Food 1 Food 1 • RESER'S FINE FOODS, INC. Maple Mashed Sweet Potatoes	55.7	121	25.0	8.1	2.4	2.0	1.6
The Original... Food 2 Food 2 • IDAHOAN FOODS, LLC The Original Ranch Seasoned Potato Shreds	57.9	396	68.8	8.3	6.2	10.4	10.4

Panamanian Garbanzo Sofrito, Panamanian Garbanzo vs Polenta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Panamanian G... Food 1 Food 1 • SOFRITO FOODS LLC Panamanian Garbanzo Sofrito, Panamanian Garbanzo	35.5	113	15.5	3.5	2.8	3.5	4.9
Polenta Food 2 Food 2 • PROTEACH PUBLICATIONS/AIM FOR ELEVEN Polenta	31.9	64	13.6	—	0.8	0.4	1.6

Long Grain & Wild With Herbs And Seasonings Rice, Long Grain & Wild With Herbs And Seasonings vs Spicy Fajita Plant Chicken Bowl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • UNCLE BEN'S INC. Long Grain & Wild With Herbs And Seasonings Rice, Long Grain & Wild With Herbs And Seasonings	75.6	80	15.6	0.4	0.4	1.0	2.0
Spicy Fajita... Food 2 Food 2 • W.B. LLC Spicy Fajita Plant Chicken Bowl	42.8	153	16.1	2.0	7.5	6.3	6.3

Six Cheese Flavorful Pastas vs Ben's Original Ready Rice, Rice Pilaf, 8.8 Oz. Pouch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Six Cheese F... Food 1 Food 1 • BOB EVANS FARMS INC Six Cheese Flavorful Pastas	68.4	172	15.9	2.2	0.4	9.3	6.2
Ben's Origin... Food 2 Food 2 • UNCLE BEN'S INC. Ben's Original Ready Rice, Rice Pilaf, 8.8 Oz. Pouch	73.3	145	27.5	0.7	0.7	1.8	3.6

Easy Pasta, Cooked Pasta, Buttery Elbows vs Creamy Tomato Penne Ready Meals, Creamy Tomato Penne

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Easy Pasta, ... Food 1 Food 1 • H E BUTT GROCERY COMPANY Easy Pasta, Cooked Pasta, Buttery Elbows	96.7	150	27.5	0.5	3.0	2.0	5.0
Creamy Tomat... Food 2 Food 2 • CAMPBELL SOUP COMPANY Creamy Tomato Penne Ready Meals, Creamy Tomato Penne	100.0	157	22.4	7.5	0.8	5.9	3.9

Veggie Scramble Kit vs Salted Caramel Flavor Drizzled Magic Pop, Salted Caramel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Veggie Scram... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Veggie Scramble Kit	7.6	224	5.9	1.2	1.2	17.7	11.8
Salted Caram... Food 2 Food 2 • SUSHI HOUSE, INC. Salted Caramel Flavor Drizzled Magic Pop, Salted Caramel	13.7	400	70.0	30.0	—	15.0	—

Organic Hatch Pepper Polenta vs Sour Cream And Chive Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hatc... Food 1 Food 1 • WORLD VARIETY PRODUCE, INC. Organic Hatch Pepper Polenta	47.7	79	16.6	—	0.7	—	2.0
Sour Cream A... Food 2 Food 2 • SCHNUCK MARKETS, INC. Sour Cream And Chive Mashed Potatoes	39.7	100	15.7	1.4	1.4	3.6	2.1

Entrees, Sides & Small Meals Comparisons For Diabetics