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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Chicken & Roasted Garlic Ravioli, Chicken & Roasted Garlic vs Original Tapioca Pudding Snacks, Tapioca

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken & Ro... Food 1 Food 1 • MAHCO INC Chicken & Roasted Garlic Ravioli, Chicken & Roasted Garlic	65.2	272	34.0	1.0	1.0	9.7	12.6
Original Tap... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Original Tapioca Pudding Snacks, Tapioca	47.8	100	21.8	16.4	—	1.4	0.9

Original Mashed Potatoes, Original vs Instant Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Mas... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Original Mashed Potatoes, Original	37.1	166	13.3	1.3	0.7	11.3	2.7
Instant Mash... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Instant Mashed Potatoes	31.4	364	81.8	—	9.1	—	9.1

Whole Grain Rice Medley vs Olive Oil & Sea Salt Organic Quinoa, Brown Rice & Lentil Blend, Olive Oil & Sea Salt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • AHOLD USA, INC. Whole Grain Rice Medley	100.0	197	38.1	2.0	2.0	2.7	4.1
Olive Oil & ... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Olive Oil & Sea Salt Organic Quinoa, Brown Rice & Lentil Blend, Olive Oil & Sea Salt	72.8	171	31.4	1.4	5.0	2.9	5.7

Indian Spice Quinoa vs Mashed Potatoes, Sour Cream & Chives

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Indian Spice... Food 1 Food 1 • GOOD GROCERIES COMPANY INC. Indian Spice Quinoa	15.6	144	10.7	2.1	5.0	6.4	7.9
Mashed Potat... Food 2 Food 2 • THE FEDERATED GROUP, INC. Mashed Potatoes, Sour Cream & Chives	37.4	370	74.1	7.4	3.7	0.4	7.4

Long Grain & Black Beans Rice With Cilantro Lime, Long Grain & Black Beans vs Mild Chana Masala, Mild

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • UNCLE BEN'S INC. Long Grain & Black Beans Rice With Cilantro Lime, Long Grain & Black Beans	73.2	157	28.6	1.4	2.1	3.2	3.6
Mild Chana M... Food 2 Food 2 • GALAXY DISTRIBUTORS OF SUFFOLK COUNTY INC. Mild Chana Masala, Mild	65.9	253	34.7	3.2	12.0	8.7	9.3

Coconut Lime Plant Based Meal, Coconut; Lime vs Jasmine Cooked Rice, Jasmine

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Lime... Food 1 Food 1 Coconut Lime Plant Based Meal, Coconut; Lime	55.3	113	12.7	2.5	2.8	5.6	3.2
Jasmine Cook... Food 2 Food 2 • TARGET STORES Jasmine Cooked Rice, Jasmine	100.0	225	48.1	—	1.2	0.6	3.8

Roasted Garlic & Herb Chicken Creations, Roasted Garlic & Herb vs Brown Whole Grain Rice, Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • STARKIST CO. Roasted Garlic & Herb Chicken Creations, Roasted Garlic & Herb	9.7	135	6.8	—	—	5.4	13.5
Brown Whole ... Food 2 Food 2 • UNCLE BEN'S INC. Brown Whole Grain Rice, Brown	51.0	136	27.9	—	2.1	2.1	3.6

Long Grain & Black Beans Rice With Cilantro Lime, Long Grain & Black Beans vs Kale & Potato Heat & Eat Green Chicken Superfood Bowl, Kale & Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • UNCLE BEN'S INC. Long Grain & Black Beans Rice With Cilantro Lime, Long Grain & Black Beans	73.2	157	28.6	1.4	2.1	3.2	3.6
Kale & Potat... Food 2 Food 2 • VANA LIFE FOODS LP Kale & Potato Heat & Eat Green Chicken Superfood Bowl, Kale & Potato	55.1	95	12.3	1.4	2.5	3.9	3.2

Zatarain's Red Beans & Rice Family Size, 12 Oz vs Take & Shake Potatoes, Chili Lime

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zatarain's R... Food 1 Food 1 • ZATARAIN'S INC. Zatarain's Red Beans & Rice Family Size, 12 Oz	58.1	347	69.4	2.0	8.2	2.0	14.3
Take & Shake... Food 2 Food 2 • PARAGON POTATO FARMS, INC. Take & Shake Potatoes, Chili Lime	49.7	89	19.2	2.7	2.1	—	2.1

Lunch To Go Chunk Light In Water Tuna vs Tuscanini Red Kidney Beans, 13.4 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lunch To Go ... Food 1 Food 1 • STARKIST CO. Lunch To Go Chunk Light In Water Tuna	45.8	224	21.6	5.2	0.9	7.8	16.4
Tuscanini Re... Food 2 Food 2 • CACHERE DISTRIBUTING INC. Tuscanini Red Kidney Beans, 13.4 Oz	35.4	111	19.1	0.8	4.8	0.8	7.1

Chipotle Black Bean Green Chickpea Superfood Bowl, Chipotle Black Bean vs Heat & Eat Original Long Grain & Wild Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Bla... Food 1 Food 1 • VANA LIFE FOODS LP Chipotle Black Bean Green Chickpea Superfood Bowl, Chipotle Black Bean	49.2	92	12.0	1.8	3.2	3.5	3.5
Heat & Eat O... Food 2 Food 2 • THE QUAKER OATS CO/GOLDEN GRAIN Heat & Eat Original Long Grain & Wild Rice	91.4	115	23.5	0.5	0.5	1.3	2.5

Chocolate Vanilla Swirls Pudding Snacks, Chocolate; Vanilla vs Chicken Popper Kabobbles With 100% Juice Lunch Combinations

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Va... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Chocolate Vanilla Swirls Pudding Snacks, Chocolate; Vanilla	19.9	58	9.7	—	—	1.5	1.0
Chicken Popp... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Chicken Popper Kabobbles With 100% Juice Lunch Combinations	89.7	365	50.0	25.0	1.0	11.5	14.6

Scramblers Bacon And Velveeta Cheese Sauce Scramble Kit vs Red Skin Mashed Potatoes With Creme Fraiche

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scramblers B... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Scramblers Bacon And Velveeta Cheese Sauce Scramble Kit	13.2	235	9.4	3.5	1.2	16.5	14.1
Red Skin Mas... Food 2 Food 2 • RALEY'S Red Skin Mashed Potatoes With Creme Fraiche	41.5	136	16.4	0.7	1.4	6.4	2.1

Black Chickpeas + Coconut + Green Chili Everyday Chana, Black Chickpeas + Coconut + Green Chili vs Cuban Style Long Grain Rice & Black Beans With Savory Spices, Cuban Style Rice & Beans

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Chickp... Food 1 Food 1 • MAYA KAIMAL FOODS, LLC Black Chickpeas + Coconut + Green Chili Everyday Chana, Black Chickpeas + Coconut + Green Chili	33.6	106	14.1	6.3	2.1	4.9	2.8
Cuban Style ... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Cuban Style Long Grain Rice & Black Beans With Savory Spices, Cuban Style Rice & Beans	73.5	88	15.6	—	0.8	1.8	2.4

Potato And Cheese Pierogi vs Medley Seven Grain, Medley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato And C... Food 1 Food 1 • DELICIOUS FRESH PIEROGI, INC. Potato And Cheese Pierogi	69.1	163	30.1	2.4	1.6	1.6	5.7
Medley Seven... Food 2 Food 2 • INTERNATIONAL DELICACIES INC. Medley Seven Grain, Medley	100.0	159	28.6	0.4	2.6	2.2	4.4

Organic Heat & Eat Countrywild Brown Rice vs Pre Cooked Jasmine Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Heat... Food 1 Food 1 • WEHAH FARM INC Organic Heat & Eat Countrywild Brown Rice	100.0	152	34.3	0.5	2.9	1.7	2.9
Pre Cooked J... Food 2 Food 2 • RHEE BROS. INC. Pre Cooked Jasmine Rice	100.0	160	34.0	—	0.5	0.5	3.0

Einkorn Chickpea With Jalapeno Pepper Cracked Bulgur Pilaf, Einkorn Chickpea With Jalapeno Pepper vs Premium Grade Rice

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
Premium Grad... Food 2 Food 2 • JFC INTERNATIONAL INC. Premium Grade Rice	100.0	162	36.2	0.5	0.5	0.2	2.9

Buttery Mashed Potatoes, Butter vs Chicken Broth Mashed Potatoes, Chicken Broth

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Mash... Food 1 Food 1 • SAFEWAY, INC. Buttery Mashed Potatoes, Butter	32.8	407	66.7	3.7	3.7	13.0	7.4
Chicken Brot... Food 2 Food 2 • IDAHOAN FOODS, LLC Chicken Broth Mashed Potatoes, Chicken Broth	36.8	393	71.4	3.6	3.6	7.1	10.7

Organic California Brown Rice & Tri Color Quinoa Basmati & Quinoa vs Smoked Bacon & White Cheddar Flavored Ultimate Mashed Potatoes, Smoked Bacon & White Cheddar

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
Smoked Bacon... Food 2 Food 2 • GENERAL MILLS, INC. Smoked Bacon & White Cheddar Flavored Ultimate Mashed Potatoes, Smoked Bacon & White Cheddar	30.9	344	53.1	6.3	3.1	10.9	9.4

Peruvian Vegetable Ceviche Cauliflower Quick Meal vs Old El Paso Stand 'N Stuff Taco Shells Family Size, 20 Count, 9.4 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peruvian Veg... Food 1 Food 1 • INTERNATIONAL DELICACIES INC. Peruvian Vegetable Ceviche Cauliflower Quick Meal	33.6	76	10.2	1.3	2.7	2.7	2.2
Old El Paso ... Food 2 Food 2 • GENERAL MILLS, INC. Old El Paso Stand 'N Stuff Taco Shells Family Size, 20 Count, 9.4 Oz	28.6	481	63.0	—	7.4	22.2	7.4

Entrees, Sides & Small Meals Comparisons For Diabetics