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

Ben's Original Ready Rice, Cilantro Lime, 8.5 Oz. Pouch vs Organic Homestyle Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ben's Origin... Food 1 Food 1 • UNCLE BEN'S INC. Ben's Original Ready Rice, Cilantro Lime, 8.5 Oz. Pouch	79.0	168	28.7	1.4	0.7	4.2	2.8
Organic Home... Food 2 Food 2 • EDWARD & SONS TRADING CO., INC Organic Homestyle Mashed Potatoes	35.4	360	80.0	4.0	8.0	—	8.0

Original Strawberry Gelatin Snacks, Strawberry vs Minute Jasmine Rice, 8.8 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Str... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Original Strawberry Gelatin Snacks, Strawberry	33.9	73	17.7	17.7	—	—	1.0
Minute Jasmi... Food 2 Food 2 • RIVIANA FOODS INC. Minute Jasmine Rice, 8.8 Oz	92.9	192	38.4	—	0.8	2.8	4.0

Kale & Potato Green Chickpea Superfood Bowl, Kale; Potato vs Indian Madras Lentils, Red Beans & Spices Simmered In A Creamy Tomato Sauce, Indian Madras Lentils

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale & Potat... Food 1 Food 1 Kale & Potato Green Chickpea Superfood Bowl, Kale; Potato	55.1	95	12.3	1.4	2.5	3.9	3.2
Indian Madra... Food 2 Food 2 • PREFERRED BRANDS INTERNATIONAL Indian Madras Lentils, Red Beans & Spices Simmered In A Creamy Tomato Sauce, Indian Madras Lentils	23.6	107	12.1	2.1	3.6	4.3	4.3

Vegetable Harvest Brown Rice, Carrots, Barley, Bell Pepper & Lentils, Seasoned With Herbs & Spices Whole Grain Medley, Vegetable Harvest vs Southwest Style Chicken Butter Lettuce Wrap Kit, Southwest Style Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Ha... Food 1 Food 1 • UNCLE BEN'S INC. Vegetable Harvest Brown Rice, Carrots, Barley, Bell Pepper & Lentils, Seasoned With Herbs & Spices Whole Grain Medley, Vegetable Harvest	77.2	144	28.8	1.3	3.3	2.0	3.3
Southwest St... Food 2 Food 2 • HOLLANDIA PRODUCE, L.P. Southwest Style Chicken Butter Lettuce Wrap Kit, Southwest Style Chicken	7.8	90	5.0	3.0	1.0	4.5	9.0

Taylor Farms, Mashed Potatoes, Garlic & Chives, Garlic & Chives vs Rana Linguine, 9 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Taylor Farms... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Taylor Farms, Mashed Potatoes, Garlic & Chives, Garlic & Chives	33.4	143	12.9	1.4	0.7	9.3	2.1
Rana Linguin... Food 2 Food 2 • MAHCO INC Rana Linguine, 9 Oz	87.4	306	55.3	—	2.4	2.9	11.8

S!Deaway Foods Spicy Thai Rooster, 9.2 Oz vs Creamy Four Cheese With Vermicelli Rice, Four Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
S!Deaway Foo... Food 1 Food 1 • SIDEAWAY FOODS S!Deaway Foods Spicy Thai Rooster, 9.2 Oz	19.4	162	11.5	3.1	3.8	9.2	10.0
Creamy Four ... Food 2 Food 2 • 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

Mashed Potatoes, Roasted Garlic vs Garlic Redskin Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Potat... Food 1 Food 1 • IDAHOAN FOODS, LLC Mashed Potatoes, Roasted Garlic	33.1	400	72.0	8.0	4.0	6.1	8.0
Garlic Redsk... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Garlic Redskin Mashed Potatoes	53.5	106	15.2	1.5	1.5	4.6	2.0

Gonsalves Couscous, 15 Oz vs Black Beans And Beef

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
Black Beans ... Food 2 Food 2 • SAMPCO, INC. Black Beans And Beef	9.7	127	9.1	—	—	3.6	10.9

Ben's Original Ready Rice, Cheddar & Broccoli, 8.5 Oz. Pouch, Cheddar; Broccoli vs Cauliflower Parmesan Alfredo Saute, Cauliflower Parmesan Alfredo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ben's Origin... Food 1 Food 1 • UNCLE BEN'S INC. Ben's Original Ready Rice, Cheddar & Broccoli, 8.5 Oz. Pouch, Cheddar; Broccoli	79.2	144	25.6	1.3	0.6	2.8	3.1
Cauliflower ... Food 2 Food 2 • SANTA'S FOREST, INC. Cauliflower Parmesan Alfredo Saute, Cauliflower Parmesan Alfredo	11.6	101	5.4	2.7	1.4	8.1	3.4

Cajun Brown Rice Seasoned Brown Rice With Traditional Louisiana Herbs And Spices Big Easy Heat & Serve Rice, Cajun Brown Rice vs Traditional Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cajun Brown ... Food 1 Food 1 • ZATARAIN'S INC. Cajun Brown Rice Seasoned Brown Rice With Traditional Louisiana Herbs And Spices Big Easy Heat & Serve Rice, Cajun Brown Rice	81.1	164	30.7	0.7	1.4	2.9	3.6
Traditional ... Food 2 Food 2 • MILTON G. WALDBAUM COMPANY Traditional Mashed Potatoes	27.7	113	12.1	1.6	0.8	5.7	2.4

Porcini Mushroom And Cheese Pasta, Mushroom; Cheese vs Smooth & Creamy White Whipped Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Porcini Mush... Food 1 Food 1 • VIGO IMPORTING COMPANY Porcini Mushroom And Cheese Pasta, Mushroom; Cheese	63.4	357	62.5	7.1	3.6	4.5	16.1
Smooth & Cre... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Smooth & Creamy White Whipped Mashed Potatoes	37.6	113	17.7	0.8	2.4	4.0	2.4

Wild Seafood Risotto vs Pasta Zero Shirataki Fettuccine

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Seafood... Food 1 Food 1 • FISHPEOPLE, INC Wild Seafood Risotto	94.4	124	18.4	1.8	1.4	2.8	6.4
Pasta Zero S... Food 2 Food 2 • NASOYA FOODS USA, LLC Pasta Zero Shirataki Fettuccine	1.9	13	3.5	—	2.7	—	0.9

Original Tapioca Pudding Snacks, Tapioca vs Hashbrown Potatoes, Cheesy

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
Hashbrown Po... Food 2 Food 2 • BASIC AMERICAN FOODS, INC. Hashbrown Potatoes, Cheesy	23.5	412	76.5	5.9	5.9	5.9	5.9

Japanese Curry Noodles Ready To Eat Meal, Japanese Curry vs Creamy Mashed Potatoes Russet Potatoes Blended With Milk And Butter, Creamy Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Japanese Cur... Food 1 Food 1 • STRUMBA MEDIA LLC Japanese Curry Noodles Ready To Eat Meal, Japanese Curry	22.0	57	10.0	6.4	2.1	1.4	0.7
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

Spanish Style Rice vs Cheddar Flavored Broccoli, Cheddar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spanish Styl... Food 1 Food 1 • SEEDS OF CHANGE INCORPORATED Spanish Style Rice	97.0	173	34.7	0.7	2.0	2.7	3.3
Cheddar Flav... Food 2 Food 2 • UNCLE BEN'S INC. Cheddar Flavored Broccoli, Cheddar	73.4	96	17.1	0.8	1.7	2.1	1.7

Kale & Potato Heat & Eat Green Chicken Superfood Bowl, Kale & Potato vs Red Skin Mashed Potatoes With Creme Fraiche

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale & Potat... Food 1 Food 1 • 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
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

Roasted Chicken 90 Second Rice With Herbs, Roasted Chicken vs Macaroni And Cheese Made With Real Cheddar Cheese, Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Chic... Food 1 Food 1 • TARGET STORES Roasted Chicken 90 Second Rice With Herbs, Roasted Chicken	73.4	88	15.7	0.4	0.8	1.6	2.8
Macaroni And... Food 2 Food 2 • WEIS MARKETS, INC. Macaroni And Cheese Made With Real Cheddar Cheese, Cheese	60.7	132	13.2	2.0	0.8	6.4	5.6

Jasmine Rice, Jasmine vs Brown 100% Whole Grain Rice, Brown

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jasmine Rice... Food 1 Food 1 • THE KROGER CO. Jasmine Rice, Jasmine	95.2	185	39.5	—	0.8	1.2	3.2
Brown 100% W... Food 2 Food 2 • THE KROGER CO. Brown 100% Whole Grain Rice, Brown	85.1	177	37.1	—	2.4	1.2	4.8

Classic Potatoes, Cheddar Cheese, Bacon Bits Scramble Kit, Classic vs Bold Buffalo Style Chicken Creations, Bold Buffalo Style

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
Bold Buffalo... Food 2 Food 2 • STARKIST CO. Bold Buffalo Style Chicken Creations, Bold Buffalo Style	14.3	127	5.6	—	0.4	5.0	15.5

Four Cheese Complete Potatoes, Four Cheese vs Pre Cooked Jasmine Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Four Cheese ... Food 1 Food 1 • WAL-MART STORES, INC. Four Cheese Complete Potatoes, Four Cheese	35.1	393	67.9	3.6	3.6	7.1	7.1
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

Entrees, Sides & Small Meals Comparisons For Diabetics