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

Chili Mac Beans, Elbow Macaroni, Seasoned Ground Beef In A Rich Beef Sauce Adventure Meals, Chili Mac vs Basmati 90 Second Rice, Basmati

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chili Mac Be... Food 1 Food 1 • WISE COMPANY, INC. Chili Mac Beans, Elbow Macaroni, Seasoned Ground Beef In A Rich Beef Sauce Adventure Meals, Chili Mac	62.5	394	59.1	6.1	9.1	9.1	19.7
Basmati 90 S... Food 2 Food 2 • TARGET STORES Basmati 90 Second Rice, Basmati	100.0	185	38.2	—	—	2.0	4.0

Fully Loaded Nacho Cheese Mashed Potatoes vs Spanish Style Ground Lupin Bean, Spanish Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fully Loaded... Food 1 Food 1 • IDAHOAN FOODS, LLC Fully Loaded Nacho Cheese Mashed Potatoes	37.0	357	71.4	7.1	3.6	7.1	7.1
Spanish Styl... Food 2 Food 2 • THE CARRINGTON TEA COMPANY LLC. Spanish Style Ground Lupin Bean, Spanish Style	3.6	371	40.0	2.9	34.3	8.6	37.1

Seasoned Brown Rice & Quinoa With Garlic, Garlic vs Arroz Rice With Vegetables

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Bro... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Seasoned Brown Rice & Quinoa With Garlic, Garlic	69.1	176	32.0	0.8	4.0	3.2	4.0
Arroz Rice W... Food 2 Food 2 • DEL REAL LLC Arroz Rice With Vegetables	67.3	150	25.0	0.7	0.7	4.3	2.1

Jasmine Cooked Rice, Jasmine vs O' Brien Hash Browns

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jasmine Cook... Food 1 Food 1 • TARGET STORES Jasmine Cooked Rice, Jasmine	100.0	225	48.1	—	1.2	0.6	3.8
O' Brien Has... Food 2 Food 2 • MILTON G. WALDBAUM COMPANY O' Brien Hash Browns	29.9	100	21.3	1.3	2.5	—	2.5

Buttery Homestyle Real Mashed Potatoes Seasoned With Butter, Buttery Homestyle vs Creamy Mashed Potatoes Russet Potatoes Blended With Milk And Butter, Creamy Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Home... Food 1 Food 1 • HY-VEE, INC. Buttery Homestyle Real Mashed Potatoes Seasoned With Butter, Buttery Homestyle	39.1	393	75.0	3.6	3.6	5.4	7.1
Creamy Mashe... Food 2 Food 2 • SAFEWAY, INC. Creamy Mashed Potatoes Russet Potatoes Blended With Milk And Butter, Creamy Mashed Potatoes	35.6	113	16.1	0.8	1.6	4.0	2.4

Duo To Go Soft Cake Bar, Vanilla; Chocolate vs Original Rice Made With Cauliflower, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Duo To Go So... Food 1 Food 1 • TRUSOUTH OIL LLC Duo To Go Soft Cake Bar, Vanilla; Chocolate	26.7	444	51.9	37.0	—	25.9	3.7
Original Ric... Food 2 Food 2 • BRANDABLE INC Original Rice Made With Cauliflower, Original	59.2	339	62.5	3.6	7.1	—	23.2

Organic California Brown Rice & Tri Color Quinoa Basmati & Quinoa vs Sweet Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cali... Food 1 Food 1 • WEHAH FARM INC Organic California Brown Rice & Tri Color Quinoa Basmati & Quinoa	45.6	157	19.3	0.7	2.9	0.7	2.9
Sweet Mashed... Food 2 Food 2 • AHOLD USA, INC. Sweet Mashed Potatoes	39.6	98	18.9	8.2	2.5	2.1	1.6

Chicken Flavored Brown Rice With Carrot & Spring Onion, Chicken vs Organic Red & White Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Flav... Food 1 Food 1 • LEE KUM KEE CO. LTD. Chicken Flavored Brown Rice With Carrot & Spring Onion, Chicken	100.0	198	31.2	1.6	1.6	6.7	3.6
Organic Red ... Food 2 Food 2 • GLENCOURT INC. Organic Red & White Quinoa	53.3	133	25.0	—	2.5	2.1	5.0

Sea Salt In Bone Broth Rice Cooked vs Cheesy Rice In A Cheesy Sauce, Cheesy

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sea Salt In ... Food 1 Food 1 • A DOZEN COUSINS LLC Sea Salt In Bone Broth Rice Cooked	100.0	195	39.8	—	—	1.6	5.5
Cheesy Rice ... Food 2 Food 2 • CONAGRA BRANDS, INC. Cheesy Rice In A Cheesy Sauce, Cheesy	51.7	78	13.2	1.0	0.5	1.7	1.5

Uncle Bean's, Ready Rice, Rice Pilaf With Orzo Pasta vs Roasted Garlic & Olive Oil French Harvest Organic Grains, Roasted Garlic; Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Uncle Bean's... Food 1 Food 1 • 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
Roasted Garl... Food 2 Food 2 • TIPIAK Roasted Garlic & Olive Oil French Harvest Organic Grains, Roasted Garlic; Olive Oil	56.3	327	63.5	1.9	7.7	3.9	11.5

Einkorn Chickpea With Jalapeno Pepper Cracked Bulgur Pilaf, Einkorn Chickpea With Jalapeno Pepper vs Strawberry Kiwi Gel Snacks, Strawberry; Kiwi

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Einkorn Chic... Food 1 Food 1 • GI&GI GLOBAL TRADING LLC Einkorn Chickpea With Jalapeno Pepper Cracked Bulgur Pilaf, Einkorn Chickpea With Jalapeno Pepper	55.2	123	19.3	1.6	4.3	2.7	4.8
Strawberry K... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Strawberry Kiwi Gel Snacks, Strawberry; Kiwi	36.0	71	18.2	18.2	—	—	—

Organic Chicken Brown Rice, Chicken vs Cherry Gel Snacks, Cherry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Chic... Food 1 Food 1 • HEALTHVERVE FOOD MANUFACTURING USA, INC. Organic Chicken Brown Rice, Chicken	57.5	153	31.5	—	4.6	1.4	3.7
Cherry Gel S... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Cherry Gel Snacks, Cherry	36.0	71	18.2	18.2	—	—	—

Roasted Garlic & Olive Oil French Harvest Organic Grains, Roasted Garlic; Olive Oil vs Turmeric Organic Rice, Turmeric

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • TIPIAK Roasted Garlic & Olive Oil French Harvest Organic Grains, Roasted Garlic; Olive Oil	56.3	327	63.5	1.9	7.7	3.9	11.5
Turmeric Org... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Turmeric Organic Rice, Turmeric	73.6	80	15.2	—	0.4	1.6	1.6

Cheesy Potatoes vs Tomato & Garlic Sauce Mussels

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheesy Potatoes Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Cheesy Potatoes	40.3	309	41.8	5.5	3.6	12.7	10.9
Tomato & Gar... Food 2 Food 2 • CAMANCHACA INC. Tomato & Garlic Sauce Mussels	22.0	37	2.6	1.3	0.2	1.5	3.3

Lentil Turmeric With Red Basil Cracked Bulgur Pilaf, Lentil Turmeric With Red Basil vs Jasmin Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lentil Turme... Food 1 Food 1 • GI&GI GLOBAL TRADING LLC Lentil Turmeric With Red Basil Cracked Bulgur Pilaf, Lentil Turmeric With Red Basil	49.0	134	17.7	1.6	4.3	4.3	5.9
Jasmin Rice Food 2 Food 2 • JFC INTERNATIONAL INC. Jasmin Rice	65.6	143	31.4	—	—	—	2.9

Cherry Gel Snacks, Cherry vs Rotini Marinara Flavor Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Gel S... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Cherry Gel Snacks, Cherry	36.0	71	18.2	18.2	—	—	—
Rotini Marin... Food 2 Food 2 • THE QUAKER OATS CO/GOLDEN GRAIN Rotini Marinara Flavor Pasta	100.0	156	22.8	3.6	1.6	4.8	4.8

Organic Braggadocio Polenta vs Original Instant Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Brag... Food 1 Food 1 • ENTERTAINMENT PRODUCTION HOUSE INC. Organic Braggadocio Polenta	40.8	314	68.6	—	8.6	4.3	11.4
Original Ins... Food 2 Food 2 • ERBA FOOD PRODUCTS INC Original Instant Mashed Potatoes	9.6	255	10.9	1.8	1.8	25.5	1.8

Creamy Four Cheese With Vermicelli Rice, Four Cheese vs Tomato Bruschetta Quinoa Bowl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Four ... Food 1 Food 1 • 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
Tomato Brusc... Food 2 Food 2 • KENOVER MARKETING CORP. Tomato Bruschetta Quinoa Bowl	39.3	103	13.0	2.7	2.2	4.9	2.7

Shin Big Bowl Noodle Soup vs Red Bell Pepper, Tomato, Black Beans, Jalapeno, Corn Red & White Quinoa, Mango, Chipotle, Lime, Tomato Veggieful Chipotle Quinoa Bowl, Red Bell Pepper, Tomato, Black Beans, Jalapeno, Corn Red & White Quinoa, Mango, Chipotle, Lime, Tomato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shin Big Bow... Food 1 Food 1 • SUSHI HOUSE, INC. Shin Big Bowl Noodle Soup	100.0	412	67.5	4.4	1.8	12.3	8.8
Red Bell Pep... Food 2 Food 2 • DEL MONTE FOODS INC. Red Bell Pepper, Tomato, Black Beans, Jalapeno, Corn Red & White Quinoa, Mango, Chipotle, Lime, Tomato Veggieful Chipotle Quinoa Bowl, Red Bell Pepper, Tomato, Black Beans, Jalapeno, Corn Red & White Quinoa, Mango, Chipotle, Lime, Tomato	59.2	96	16.2	3.9	3.1	1.8	3.9

Meatballs With Spaghetti Sauce vs Creamy Mashed Potatoes Russet Potatoes Blended With Milk And Butter, Creamy Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Meatballs Wi... Food 1 Food 1 • ASTRO SALES INTERNATIONAL, INC Meatballs With Spaghetti Sauce	13.6	171	6.4	3.6	1.4	12.9	8.6
Creamy Mashe... Food 2 Food 2 • SAFEWAY, INC. Creamy Mashed Potatoes Russet Potatoes Blended With Milk And Butter, Creamy Mashed Potatoes	35.6	113	16.1	0.8	1.6	4.0	2.4

Entrees, Sides & Small Meals Comparisons For Diabetics