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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Mashed Potatoes, Original vs Fried Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • MCILHENNY COMPANY Mashed Potatoes, Original	31.4	364	81.8	—	9.1	—	9.1
Fried Rice Food 2 Food 2 • RIVIANA FOODS INC. Fried Rice	81.2	168	35.2	1.6	2.4	2.0	3.2

90 Second Cultivated Wild Rice vs Saffron White 90 Second Cooked Long Grain Rice, Saffron White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
90 Second Cu... Food 1 Food 1 • TARGET STORES 90 Second Cultivated Wild Rice	100.0	150	31.3	0.4	2.5	0.4	6.3
Saffron Whit... Food 2 Food 2 • TARGET STORES Saffron White 90 Second Cooked Long Grain Rice, Saffron White	61.7	68	12.9	—	0.4	1.2	1.6

Organic Jasmine Rice vs White Beans 'N Ham

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Jasm... Food 1 Food 1 • SEEDS OF CHANGE INCORPORATED Organic Jasmine Rice	100.0	180	36.7	—	0.7	—	2.7
White Beans ... Food 2 Food 2 • BURGERS' OZARK COUNTRY CURED HAMS White Beans 'N Ham	54.3	185	29.2	1.5	7.7	1.9	13.9

Kroger, 90 Second Rice, Roasted Chicken Rice vs Instant Polenta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, 90 S... Food 1 Food 1 • THE KROGER CO. Kroger, 90 Second Rice, Roasted Chicken Rice	95.0	163	32.0	0.7	0.7	2.0	3.3
Instant Polenta Food 2 Food 2 • RUBINELLI INC Instant Polenta	45.4	355	77.4	—	3.2	—	6.5

Pacific, Pasta O's, Pasta In Tomato Sauce vs Butter & Garlic Flavored Ready Rice, Butter & Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pacific, Pas... Food 1 Food 1 • PACIFIC FOODS OF OREGON, INC. Pacific, Pasta O's, Pasta In Tomato Sauce	65.6	69	14.9	6.1	1.6	1.6	2.4
Butter & Gar... Food 2 Food 2 • UNCLE BEN'S INC. Butter & Garlic Flavored Ready Rice, Butter & Garlic	85.5	88	17.6	0.4	0.4	1.4	1.6

Red Skin Mashed Potatoes With Creme Fraiche vs Organic Yellow Popcorn Polenta

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
Organic Yell... Food 2 Food 2 • ENTERTAINMENT PRODUCTION HOUSE INC. Organic Yellow Popcorn Polenta	40.8	314	68.6	—	8.6	4.3	11.4

Chick Peas Curry With Basmati Rice vs Cooked Pasta, Cavatappi

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chick Peas C... Food 1 Food 1 • LOGIC NUTRITION, INC. Chick Peas Curry With Basmati Rice	71.2	140	26.0	2.0	2.0	2.0	4.0
Cooked Pasta... Food 2 Food 2 • TARGET STORES Cooked Pasta, Cavatappi	100.0	100	27.0	—	1.5	1.0	5.5

Brown Sugar Sweet Mashed Potatoes, Brown Sugar Sweet vs 90 Second Long Grain & Wild Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Sugar ... Food 1 Food 1 • MEIJER, INC. Brown Sugar Sweet Mashed Potatoes, Brown Sugar Sweet	27.9	71	14.3	5.4	1.8	1.3	0.9
90 Second Lo... Food 2 Food 2 • THE KROGER CO. 90 Second Long Grain & Wild Rice	87.2	157	32.1	0.7	0.7	1.4	3.6

Apple Peach Sauce, Apple; Peach vs Tuscan Garlic Herb Flavored Rice, Tuscan Garlic Herb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Apple Peach ... Food 1 Food 1 • SANTA CRUZ NATURAL Apple Peach Sauce, Apple; Peach	24.0	53	11.5	10.6	0.9	—	—
Tuscan Garli... Food 2 Food 2 • RICELAND FOODS, INC. Tuscan Garlic Herb Flavored Rice, Tuscan Garlic Herb	100.0	112	21.2	—	—	1.8	2.0

Taylor Farms, Homestyle Mashed Potatoes vs Medium Indian Bombay Potatoes Chickpeas & Potatoes Slow Cooked With Spices In A Zesty Tomato Sauce, Medium Indian Bombay Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Taylor Farms... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Taylor Farms, Homestyle Mashed Potatoes	35.7	100	14.3	1.4	1.4	4.3	2.1
Medium India... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Medium Indian Bombay Potatoes Chickpeas & Potatoes Slow Cooked With Spices In A Zesty Tomato Sauce, Medium Indian Bombay Potatoes	35.5	100	15.7	2.9	2.9	2.9	2.9

Organic Cooked Quinoa vs Medium Smoky Chipotle Chickpeas Curry, Medium

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cook... Food 1 Food 1 • WAL-MART STORES, INC. Organic Cooked Quinoa	51.3	133	24.2	—	2.5	2.1	5.0
Medium Smoky... Food 2 Food 2 • SLT FOODS INC. Medium Smoky Chipotle Chickpeas Curry, Medium	25.6	64	12.1	5.7	2.9	0.7	5.0

Classic Beef Stroganoff Easy Prep Meal Kit, Classic Beef Stroganoff vs Thai Sweet Chili A Fishless Tuna

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Beef... Food 1 Food 1 • CONIFER SPECIALTIES INC. Classic Beef Stroganoff Easy Prep Meal Kit, Classic Beef Stroganoff	31.3	308	65.4	11.5	3.8	—	11.5
Thai Sweet C... Food 2 Food 2 • ATLANTIC NATURAL FOODS LLC Thai Sweet Chili A Fishless Tuna	19.6	106	15.3	9.4	3.5	0.6	10.6

Asian Style Chicken Butter Lettuce Wrap Kit, Asian Style Chicken vs Chipotle Beans, Chipotle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asian Style ... Food 1 Food 1 • HOLLANDIA PRODUCE, L.P. Asian Style Chicken Butter Lettuce Wrap Kit, Asian Style Chicken	7.8	90	5.0	3.0	1.0	3.5	9.0
Chipotle Bea... Food 2 Food 2 • DURVILL LLC Chipotle Beans, Chipotle	35.1	180	19.5	4.7	5.5	8.6	5.5

Mashed Potatoes, Cheddar Cheese & Bacon vs Fully Cooked Penne Ready Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • HY-VEE, INC. Mashed Potatoes, Cheddar Cheese & Bacon	36.6	275	14.8	1.4	1.4	15.5	7.0
Fully Cooked... Food 2 Food 2 • BARILLA G & R F.LLI S.P.A. Fully Cooked Penne Ready Pasta	71.0	158	34.2	—	4.2	1.3	5.8

One Pan Meal Kit vs Pilau Rice With Korma Curry Sauce Curry In No Time, Pilau Rice With Korma Curry Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
One Pan Meal... Food 1 Food 1 • WINN-DIXIE STORES, INC. One Pan Meal Kit	100.0	150	13.9	1.8	1.3	6.8	6.6
Pilau Rice W... Food 2 Food 2 • GLASSER BOWS, INC. Pilau Rice With Korma Curry Sauce Curry In No Time, Pilau Rice With Korma Curry Sauce	74.6	171	22.9	1.8	0.6	7.7	2.9

Classic Potatoes, Cheddar Cheese, Bacon Bits Scramble Kit, Classic vs Thai Peanut Keto Meal Plant Based Noodles, Thai Peanut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Pota... Food 1 Food 1 • THE BEATEN PATH Classic Potatoes, Cheddar Cheese, Bacon Bits Scramble Kit, Classic	11.4	215	8.9	1.3	1.3	15.2	12.7
Thai Peanut ... Food 2 Food 2 • STRUMBA MEDIA LLC Thai Peanut Keto Meal Plant Based Noodles, Thai Peanut	6.0	54	4.6	0.8	2.3	3.9	1.5

Original Hashbrown Potatoes, Original vs Impossible Italian Sausage Made From Plants Ravioli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Has... Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Original Hashbrown Potatoes, Original	23.7	375	81.3	6.3	6.2	—	6.3
Impossible I... Food 2 Food 2 • BUITONI FOOD COMPANY Impossible Italian Sausage Made From Plants Ravioli	65.6	259	34.3	0.9	2.8	7.4	12.0

Garlic Brown Rice, Mild vs Premium Cheesy Hashbrown Potatoes, Cheesy Hashbrown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Brown... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Garlic Brown Rice, Mild	71.0	176	30.4	0.8	1.6	4.0	4.0
Premium Chee... Food 2 Food 2 • IDAHOAN FOODS, LLC Premium Cheesy Hashbrown Potatoes, Cheesy Hashbrown	38.5	419	67.7	6.5	3.2	16.1	6.5

Quinoa & Barley vs Beef Stroganoff With Noodles In Savory Cream Sauce With Mushrooms & Onions, Beef Stroganoff With Noodles

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa & Barley Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Quinoa & Barley	61.1	175	29.2	—	3.3	4.2	5.0
Beef Strogan... Food 2 Food 2 • OREGON FREEZE DRY FOODS INC. Beef Stroganoff With Noodles In Savory Cream Sauce With Mushrooms & Onions, Beef Stroganoff With Noodles	57.8	459	52.5	6.6	1.6	19.7	19.7

Sargento Balanced Breaks White Cheddar Cheese, Sea Salted Roasted Almonds, 6 Count vs Freeze Dried Rice & Chicken Entree

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sargento Bal... Food 1 Food 1 • SARGENTO FOODS INC Sargento Balanced Breaks White Cheddar Cheese, Sea Salted Roasted Almonds, 6 Count	18.4	442	27.9	20.9	4.7	30.2	16.3
Freeze Dried... Food 2 Food 2 • OREGON FREEZE DRY FOODS INC. Freeze Dried Rice & Chicken Entree	76.4	450	68.3	1.7	1.7	16.7	10.0

Entrees, Sides & Small Meals Comparisons For Diabetics