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 Lentil + Tomato + Cumin Organic Dal, Black Lentil + Tomato + Cumin vs Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl, Mediterranean Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Lentil... Food 1 Food 1 • MAYA KAIMAL FOODS, LLC Black Lentil + Tomato + Cumin Organic Dal, Black Lentil + Tomato + Cumin	35.5	113	14.8	4.9	2.1	4.9	3.5
Mediterranea... Food 2 Food 2 • 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

Refried Red Silk Beans vs Premium Hash Browns Real Idaho Potatoes, Hash Browns

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
Premium Hash... Food 2 Food 2 • IDAHOAN FOODS, LLC Premium Hash Browns Real Idaho Potatoes, Hash Browns	100.0	381	85.7	—	9.5	2.4	9.5

Vanilla & Chocolate Flavored Sesame Halva, Vanilla; Chocolate vs Kidney Bean + Carrot + Tamarind Everyday Dal, Kidney Bean + Carrot + Tamarind

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla & Ch... Food 1 Food 1 • GREAT LAKES PLANERS Vanilla & Chocolate Flavored Sesame Halva, Vanilla; Chocolate	29.5	553	47.4	23.7	5.3	34.2	13.2
Kidney Bean ... Food 2 Food 2 • MAYA KAIMAL FOODS, LLC Kidney Bean + Carrot + Tamarind Everyday Dal, Kidney Bean + Carrot + Tamarind	23.7	106	12.0	2.1	3.5	4.9	3.5

Pf Snacks Salad Topping Mix, 9 Oz vs Homestyle Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pf Snacks Sa... Food 1 Food 1 • PARAMOUNT FOODS, LLC Pf Snacks Salad Topping Mix, 9 Oz	22.2	500	43.8	21.9	6.2	34.4	12.5
Homestyle Ma... Food 2 Food 2 • HORMEL FOODS CORPORATION Homestyle Mashed Potatoes	33.6	120	12.7	1.4	0.7	7.0	1.4

General Tso's Chicken Flavor Rice With Noodles, Chicken vs Spicy Pepper Rice & Beans With Tuna, Spicy Pepper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
General Tso'... Food 1 Food 1 • NISSIN FOODS USA CO INC General Tso's Chicken Flavor Rice With Noodles, Chicken	98.4	395	69.7	9.2	2.6	7.9	11.8
Spicy Pepper... Food 2 Food 2 • STARKIST CO. Spicy Pepper Rice & Beans With Tuna, Spicy Pepper	39.2	133	18.8	1.6	3.1	2.3	8.6

Refried Chorizo Beans, Refried vs Quinoa, Brown & Red Rice With Flaxseed

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Refried Chor... Food 1 Food 1 • CUATRO CINCO ENTERPRISES, LLC Refried Chorizo Beans, Refried	21.5	123	10.8	—	2.3	6.2	8.5
Quinoa, Brow... Food 2 Food 2 • SEEDS OF CHANGE INCORPORATED Quinoa, Brown & Red Rice With Flaxseed	91.1	170	32.7	0.7	2.6	2.6	3.3

Loaded Mashed Potato vs Hormel Natural Choice Chicken & Cheddar With Dark Chocolate Covered Almonds, 2 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Mashe... Food 1 Food 1 • AHOLD USA, INC. Loaded Mashed Potato	29.2	164	11.4	1.4	0.7	11.4	5.0
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

Traditional Mashed Potatoes, Traditional vs White Rice, Black Beans, Corn & Bell Peppers Boil In Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • TARGET STORES Traditional Mashed Potatoes, Traditional	49.1	186	19.3	1.4	1.4	11.4	1.4
White Rice, ... Food 2 Food 2 • RIVIANA FOODS INC. White Rice, Black Beans, Corn & Bell Peppers Boil In Bag	100.0	354	76.8	1.0	5.1	1.0	8.1

Korean Style M'shroom Shreds Shredded King Oyster Mushrooms In A Miso, Sesame And Punchy Chilli Marinade, Korean Style M'shroom Shreds vs Splendid Peas Potato Aloo Mutter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Korean Style... Food 1 Food 1 • WICKED FOODS, INC Korean Style M'shroom Shreds Shredded King Oyster Mushrooms In A Miso, Sesame And Punchy Chilli Marinade, Korean Style M'shroom Shreds	13.8	60	9.3	3.3	4.7	3.0	1.3
Splendid Pea... Food 2 Food 2 • NORTHERN CONNECTION LLC Splendid Peas Potato Aloo Mutter	35.5	138	19.0	—	1.0	6.0	2.0

Idahoan, Buttery Homestyle Mashed Potatoes vs Fettuccine Style Plant Based Noodle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Idahoan, But... Food 1 Food 1 • IDAHOAN FOODS, LLC Idahoan, Buttery Homestyle Mashed Potatoes	36.8	393	71.4	7.1	3.6	10.7	7.1
Fettuccine S... Food 2 Food 2 • STRUMBA MEDIA LLC Fettuccine Style Plant Based Noodle	1.9	6	3.5	—	2.4	—	—

Albacore White In Water Tuna vs Fajita Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Albacore Whi... Food 1 Food 1 • STARKIST CO. Albacore White In Water Tuna	45.8	224	21.6	5.2	0.9	7.8	16.4
Fajita Rice Food 2 Food 2 • LIPTON Fajita Rice	100.0	370	78.1	5.5	6.8	1.4	9.6

Mini Gnocchi Potato Dumplings vs Zucchini And Onion Bruschetta Quinoa Bowl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Gnocchi... Food 1 Food 1 • CACHERE DISTRIBUTING INC. Mini Gnocchi Potato Dumplings	95.4	157	35.7	—	1.4	—	3.6
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

Asian Vegetable Rice vs Refried Red Silk Beans

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asian Vegeta... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Asian Vegetable Rice	69.1	176	29.6	1.6	1.6	4.8	3.2
Refried Red ... Food 2 Food 2 • INDUSTRIAS ALIMENTICIAS KERN'S Y CIA., S.C.A. Refried Red Silk Beans	29.5	131	15.4	—	3.8	6.2	5.4

Moroccan White Bean Stew, Moroccan White Bean vs Rancheros Bowl, Sweet Potato & Cauliflower Crumbles

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Moroccan Whi... Food 1 Food 1 • CASABLANCA FOODS LLC Moroccan White Bean Stew, Moroccan White Bean	3.8	62	7.7	0.8	6.2	3.1	4.6
Rancheros Bo... Food 2 Food 2 • GROWERS EXPRESS LLC Rancheros Bowl, Sweet Potato & Cauliflower Crumbles	21.7	118	11.8	2.7	1.8	7.3	1.8

Gonsalves Couscous, 15 Oz vs Ben's Original Ready Rice Garden Vegetable Family Size, 17.3 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gonsalves Co... Food 1 Food 1 • HENRY GONSALVES COMPANY Gonsalves Couscous, 15 Oz	99.2	357	72.9	5.7	—	1.4	12.9
Ben's Origin... Food 2 Food 2 Ben's Original Ready Rice Garden Vegetable Family Size, 17.3 Oz	94.9	179	35.0	0.7	0.7	2.5	4.3

S!Deaway Foods Riced Broccoli, 8.5 Oz vs Rancheros Bowl, Sweet Potato & Cauliflower Crumbles

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
S!Deaway Foo... Food 1 Food 1 • SIDEAWAY FOODS S!Deaway Foods Riced Broccoli, 8.5 Oz	4.0	29	4.2	1.7	2.5	—	2.5
Rancheros Bo... Food 2 Food 2 • GROWERS EXPRESS LLC Rancheros Bowl, Sweet Potato & Cauliflower Crumbles	21.7	118	11.8	2.7	1.8	7.3	1.8

Dragon Treasure Pudding, Dragon Treasure vs Cauli Mac & Cheese Keto Sous Vide Cauliflower In A Creamy, Decadent Cheese Sauce Made With Cheddar Cheese, Cream, And A Hint Of Sea Salt, Cauli Mac & Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dragon Treas... Food 1 Food 1 • CONAGRA BRANDS, INC. Dragon Treasure Pudding, Dragon Treasure	39.9	109	21.7	17.4	—	2.2	—
Cauli Mac & ... Food 2 Food 2 • CAL CHEFS, LLC Cauli Mac & Cheese Keto Sous Vide Cauliflower In A Creamy, Decadent Cheese Sauce Made With Cheddar Cheese, Cream, And A Hint Of Sea Salt, Cauli Mac & Cheese	9.8	80	5.4	1.8	0.9	5.4	3.6

Mashed Sweet Potatoes vs Vegetable Medley Quinoa & Brown Rice Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Sweet... Food 1 Food 1 • CAL CHEFS, LLC Mashed Sweet Potatoes	39.4	167	20.2	7.0	2.6	8.8	1.8
Vegetable Me... Food 2 Food 2 • MOBLEY PRODUCTS, INC. Vegetable Medley Quinoa & Brown Rice Blend	61.2	143	25.7	2.1	3.6	2.9	3.6

Chicken Broth Mashed Potatoes, Chicken Broth vs Sour Cream & Chive Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Brot... Food 1 Food 1 • IDAHOAN FOODS, LLC Chicken Broth Mashed Potatoes, Chicken Broth	36.8	393	71.4	3.6	3.6	7.1	10.7
Sour Cream &... Food 2 Food 2 • MILTON G. WALDBAUM COMPANY Sour Cream & Chive Mashed Potatoes	29.7	97	12.9	1.6	0.8	4.0	2.4

Seven Grain Organic Grain Blend vs Long Grain Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seven Grain ... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Seven Grain Organic Grain Blend	47.4	150	23.3	—	3.3	5.0	3.3
Long Grain Rice Food 2 Food 2 • HY-VEE, INC. Long Grain Rice	80.9	186	30.7	—	1.4	5.7	2.9

Entrees, Sides & Small Meals Comparisons For Diabetics