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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Zesty Mexican Style Superfood Skillet vs Kale & Potato Green Chickpea Superfood Bowl, Kale; Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zesty Mexica... Food 1 Food 1 • NASOYA FOODS USA, LLC Zesty Mexican Style Superfood Skillet	23.2	177	10.6	4.0	4.5	10.1	12.6
Kale & Potat... Food 2 Food 2 Kale & Potato Green Chickpea Superfood Bowl, Kale; Potato	55.1	95	12.3	1.4	2.5	3.9	3.2

Yellow Rice, Yellow vs Trader Joe's, Long Grain Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Rice,... Food 1 Food 1 • B. ROBERT'S FOODS, INC. Yellow Rice, Yellow	75.4	143	27.9	0.7	0.7	2.1	2.9
Trader Joe's... Food 2 Food 2 • CARL BUDDIG & COMPANY Trader Joe's, Long Grain Brown Rice	51.7	162	37.8	—	2.7	0.7	2.7

Indian Spice Quinoa vs Mango Coconut Dairy Alternative, Mango

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
Mango Coconu... Food 2 Food 2 • YOPLAIT USA Mango Coconut Dairy Alternative, Mango	37.6	113	13.5	9.2	—	5.7	0.7

Pizza Kabobbles Lunch Combinations vs Cheddar Havarti Macaroni & Cheese Dinner, Cheddar; Havarti

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pizza Kabobb... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Pizza Kabobbles Lunch Combinations	51.6	536	51.8	30.4	1.8	30.4	16.1
Cheddar Hava... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Cheddar Havarti Macaroni & Cheese Dinner, Cheddar; Havarti	80.7	327	43.9	4.1	1.0	10.2	12.2

Organic Brown & Red Rice With Chia Seeds And Kale vs Velveeta Cheesy Bowls Bacon Mac & Cheese, 9 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Brow... Food 1 Food 1 • GLENCOURT INC. Organic Brown & Red Rice With Chia Seeds And Kale	100.0	169	32.1	—	—	3.2	3.6
Velveeta Che... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Velveeta Cheesy Bowls Bacon Mac & Cheese, 9 Oz	70.4	133	14.9	2.4	0.8	5.5	6.3

Creamy & Buttery Homestyle Yukon Gold Mashed Potatoes, Creamy & Buttery vs Artisan Quinoa Sesame & Ginger Salads, Artisan, Quinoa Sesame & Ginger

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy & But... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Creamy & Buttery Homestyle Yukon Gold Mashed Potatoes, Creamy & Buttery	37.6	105	15.3	0.8	—	4.0	2.4
Artisan Quin... Food 2 Food 2 • CONIFER SPECIALTIES INC. Artisan Quinoa Sesame & Ginger Salads, Artisan, Quinoa Sesame & Ginger	31.2	346	69.2	11.5	7.7	5.8	7.7

Homestyle Mashed Potatoes vs Broccoli & Cheddar Country Style Rice & Cheese Sauce, Broccoli; Cheddar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • GIANT EAGLE, INC. Homestyle Mashed Potatoes	35.6	121	16.1	1.6	1.6	6.5	1.6
Broccoli & C... Food 2 Food 2 • GOYA FOODS, INC. Broccoli & Cheddar Country Style Rice & Cheese Sauce, Broccoli; Cheddar	64.9	333	75.6	4.4	2.2	2.2	6.7

O' Brien Hash Browns vs Potato And Cheese Pierogi

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
O' Brien Has... Food 1 Food 1 • MILTON G. WALDBAUM COMPANY O' Brien Hash Browns	29.9	100	21.3	1.3	2.5	—	2.5
Potato And C... Food 2 Food 2 • DELICIOUS FRESH PIEROGI, INC. Potato And Cheese Pierogi	69.1	163	30.1	2.4	1.6	1.6	5.7

Original Tapioca Pudding Snacks, Tapioca vs Potato And Onion Pierogi, Potato; Onion

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Tap... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Original Tapioca Pudding Snacks, Tapioca	47.8	100	21.8	16.4	—	1.4	0.9
Potato And O... Food 2 Food 2 • DELICIOUS FRESH PIEROGI, INC. Potato And Onion Pierogi, Potato; Onion	75.1	163	32.5	1.6	1.6	1.6	4.9

Queso Blanco Microwaveable Shell Pasta & Cheese Sauce vs Redskin Mashed Potatoes, Redskin

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Blanco... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Queso Blanco Microwaveable Shell Pasta & Cheese Sauce	55.9	309	44.1	4.4	1.5	10.3	10.3
Redskin Mash... Food 2 Food 2 • B. ROBERT'S FOODS, INC. Redskin Mashed Potatoes, Redskin	29.8	93	12.1	2.1	1.4	3.6	2.1

Seven Grain Organic Grain Blend vs Tuscanini Red Kidney Beans, 13.4 Oz

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
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

Brown Organic Steamed Rice, Brown vs Fully Cooked Fusilli Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Organi... Food 1 Food 1 • TARGET STORES Brown Organic Steamed Rice, Brown	71.4	112	22.9	0.6	1.8	0.9	2.4
Fully Cooked... Food 2 Food 2 • THE KROGER CO. Fully Cooked Fusilli Pasta	100.0	150	28.0	0.5	2.0	1.5	6.5

Spartan, Mashed Potatoes, Sour Cream & Chives, Sour Cream & Chives vs Hint Of Salt White Basmati Ready To Heat Rice, Hint Of Salt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Mas... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Mashed Potatoes, Sour Cream & Chives, Sour Cream & Chives	29.4	364	72.7	4.6	4.5	2.3	9.1
Hint Of Salt... Food 2 Food 2 • MCCORMICK & COMPANY, INC. Hint Of Salt White Basmati Ready To Heat Rice, Hint Of Salt	85.5	92	18.1	—	0.8	1.6	1.6

Spartan, Creamy Butter Mashed Potato vs Cauliflower Mac & Cheese, Cauliflower

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Cre... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Creamy Butter Mashed Potato	29.4	364	72.7	—	4.5	2.3	9.1
Cauliflower ... Food 2 Food 2 • IPBG FOOD GROUP Cauliflower Mac & Cheese, Cauliflower	7.7	163	2.3	1.0	1.0	12.7	9.3

Giovanni Rana Signature Meal Kit, 38 Oz vs Italian Polenta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giovanni Ran... Food 1 Food 1 • MAHCO INC Giovanni Rana Signature Meal Kit, 38 Oz	50.9	154	16.0	2.9	1.1	7.4	6.3
Italian Polenta Food 2 Food 2 • GEORGE DELALLO CO., INC. Italian Polenta	31.9	64	13.6	—	0.8	0.4	1.6

Korean Style M'shroom Shreds Shredded King Oyster Mushrooms In A Miso, Sesame And Punchy Chilli Marinade, Korean Style M'shroom Shreds vs Steamables, Seasoned Brown Rice & Ups Quinoa With Garlic, Garlic

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
Steamables, ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Steamables, Seasoned Brown Rice & Ups Quinoa With Garlic, Garlic	69.1	176	32.0	0.8	4.0	3.2	4.0

Indian Spinach Dal Cooked With Yellow Lentils In A Lightly Spiced Sauce, Indian Spinach Dal vs Instant Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Indian Spina... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Indian Spinach Dal Cooked With Yellow Lentils In A Lightly Spiced Sauce, Indian Spinach Dal	19.6	86	10.0	1.4	2.9	3.6	3.6
Instant Mash... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Instant Mashed Potatoes	31.4	364	81.8	—	9.1	—	9.1

Mild Rajma Masala, Mild vs 100% Organic Cooked Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild Rajma M... Food 1 Food 1 • GALAXY DISTRIBUTORS OF SUFFOLK COUNTY INC. Mild Rajma Masala, Mild	19.6	107	11.3	6.0	4.7	5.3	4.0
100% Organic... Food 2 Food 2 • MINSLEY, INC. 100% Organic Cooked Brown Rice	67.4	162	34.3	—	1.9	1.4	3.8

Chik'n & Mushroom Risotto With Wild Rice vs Lunch To Go Chunk Light In Water Tuna

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chik'n & Mus... Food 1 Food 1 • ATLANTIC NATURAL FOODS LLC Chik'n & Mushroom Risotto With Wild Rice	33.6	92	13.4	0.7	1.4	2.1	4.9
Lunch To Go ... Food 2 Food 2 • STARKIST CO. Lunch To Go Chunk Light In Water Tuna	45.8	224	21.6	5.2	0.9	7.8	16.4

Mashed Potatoes vs Basmati & Wild Rice Seasoned

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potatoes Food 1 Food 1 • RALEY'S Mashed Potatoes	27.4	368	79.0	—	5.3	—	10.5
Basmati & Wi... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Basmati & Wild Rice Seasoned	97.0	171	35.0	0.7	—	1.1	4.3

Entrees, Sides & Small Meals Comparisons For Diabetics