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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Organic Cooked Quinoa vs Betty Crocker, Ultimate Mashed Potatoes, Roasted Garlic & Parmesan Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cook... Food 1 Food 1 • MINSLEY, INC. Organic Cooked Quinoa	53.3	133	25.0	—	2.5	2.1	5.0
Betty Crocke... Food 2 Food 2 • GENERAL MILLS, INC. Betty Crocker, Ultimate Mashed Potatoes, Roasted Garlic & Parmesan Cheese	31.2	344	53.1	6.3	3.1	9.4	6.3

Miki Noodles vs White Restaurant Style Sticky Medium Grain Rice, White Restaurant Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Miki Noodles Food 1 Food 1 • WAN HUA FOODS INC. Miki Noodles	99.3	196	37.9	—	1.8	1.8	7.1
White Restau... Food 2 Food 2 • ANNIE CHUN'S, INC. White Restaurant Style Sticky Medium Grain Rice, White Restaurant Style	100.0	148	33.8	—	1.4	0.5	2.9

Caribbean Style Rice With Brown Rice & Red Beans vs Tagine Curry, Mild

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Caribbean St... Food 1 Food 1 • SEEDS OF CHANGE INCORPORATED Caribbean Style Rice With Brown Rice & Red Beans	89.0	164	32.9	0.7	3.3	2.0	4.0
Tagine Curry... Food 2 Food 2 • TARGET STORES Tagine Curry, Mild	57.3	157	27.0	4.4	1.7	3.9	4.4

Butter Instant Mashed Potatoes vs Fettuccine Shape Konjac Fettuccine

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter Insta... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Butter Instant Mashed Potatoes	39.1	393	75.0	3.6	3.6	5.4	7.1
Fettuccine S... Food 2 Food 2 • MEGA SOUND (USA) LLC Fettuccine Shape Konjac Fettuccine	0.0	10	5.0	—	5.0	—	—

Vitarroz Rice & Black Beans, 8 Oz vs Ben's Original Ready Rice, Butter & Garlic, 8.8 Oz. Pouch, Butter; Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vitarroz Ric... Food 1 Food 1 • VITARROZ INTERNATIONAL FOODS LLC Vitarroz Rice & Black Beans, 8 Oz	66.8	356	77.8	—	2.2	—	8.9
Ben's Origin... Food 2 Food 2 • UNCLE BEN'S INC. Ben's Original Ready Rice, Butter & Garlic, 8.8 Oz. Pouch, Butter; Garlic	81.1	147	28.0	0.7	0.7	2.3	3.3

Shirataki Konjac Noodles With Marinara Sauce, Spaghetti Marinara vs Beef With Broccoli Strips Of Steak With Broccoli And Carrots Over A Brown Rice & Quinoa Blend With An Asian Style Sauce Protein Bowls, Beef With Broccoli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shirataki Ko... Food 1 Food 1 • MIRACLE NOODLE KITCHEN Shirataki Konjac Noodles With Marinara Sauce, Spaghetti Marinara	8.1	43	5.0	1.4	2.1	2.9	—
Beef With Br... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Beef With Broccoli Strips Of Steak With Broccoli And Carrots Over A Brown Rice & Quinoa Blend With An Asian Style Sauce Protein Bowls, Beef With Broccoli	90.4	109	14.7	2.9	1.2	2.7	6.2

Tofu Cashew Korma With Basmati Cumin Rice, Tofu Cashew Korma vs Southwest Style Chicken Butter Lettuce Wrap Kit, Southwest Style Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tofu Cashew ... Food 1 Food 1 • ZAIKA FLAVOURS OF INDIA INC. Tofu Cashew Korma With Basmati Cumin Rice, Tofu Cashew Korma	78.5	137	19.4	0.9	1.8	5.3	4.4
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

Japanese Curry Noddles vs Ben's Original Ready Rice, Coconut Jasmine, 8.5 Oz. Pouch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Japanese Cur... Food 1 Food 1 • MIRACLE NOODLE Japanese Curry Noddles	22.0	57	10.0	6.4	2.1	1.4	0.7
Ben's Origin... Food 2 Food 2 • UNCLE BEN'S INC. Ben's Original Ready Rice, Coconut Jasmine, 8.5 Oz. Pouch	100.0	194	35.5	3.2	0.6	4.5	3.9

Original Shells & Cheese, Cheese vs Maple Mashed Sweet Potatoes With Real Milk, Butter, Brown Sugar, & 100% Pure Maple Syrup, Maple Mashed Sweet Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original She... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Original Shells & Cheese, Cheese	55.8	324	44.1	4.4	1.5	11.8	10.3
Maple Mashed... Food 2 Food 2 • RESER'S FINE FOODS, INC. Maple Mashed Sweet Potatoes With Real Milk, Butter, Brown Sugar, & 100% Pure Maple Syrup, Maple Mashed Sweet Potatoes	39.8	97	18.6	8.9	2.4	2.0	1.6

Basmati Rice Seasoned With Cloves & Cardamom, Basmati Seasoned With Cloves & Cardamom vs Cooked Sticky Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Basmati Rice... Food 1 Food 1 • THE KROGER CO. Basmati Rice Seasoned With Cloves & Cardamom, Basmati Seasoned With Cloves & Cardamom	81.2	169	35.5	—	2.4	1.6	4.0
Cooked Stick... Food 2 Food 2 • WISMETTAC ASIAN FOODS, INC. Cooked Sticky Rice	100.0	150	34.0	—	—	0.3	3.0

Loaded Instant Mashed Potatoes vs Bowl Mashed Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Insta... Food 1 Food 1 • FOOD TOWN STORES INC. Loaded Instant Mashed Potatoes	35.1	393	71.4	3.6	7.1	7.1	7.1
Bowl Mashed ... Food 2 Food 2 • IDAHOAN FOODS, LLC Bowl Mashed Potato	36.9	393	71.4	7.1	3.6	8.9	7.1

Jasmine Rice, Jasmine vs Hash Browns Shredded Potatoes, Hash Browns

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jasmine Rice... Food 1 Food 1 • UNCLE BEN'S INC. Jasmine Rice, Jasmine	95.3	164	34.3	—	—	1.4	2.9
Hash Browns ... Food 2 Food 2 • TARGET STORES Hash Browns Shredded Potatoes, Hash Browns	27.9	90	20.5	—	2.6	—	1.3

Mild Cuban Black Beans Sofrito vs Fully Cooked Gemelli Ready Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild Cuban B... Food 1 Food 1 • SOFRITO FOODS LLC Mild Cuban Black Beans Sofrito	37.5	113	17.6	1.4	4.2	2.8	5.6
Fully Cooked... Food 2 Food 2 • BARILLA G & R F.LLI S.P.A. Fully Cooked Gemelli Ready Pasta	71.0	158	34.2	—	4.2	1.3	5.8

Potato Rounds, Potato vs Savory Tuscan Style Superfood Skillet

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Round... Food 1 Food 1 • SUPERVALU, INC. Potato Rounds, Potato	37.3	176	24.7	—	2.4	8.2	2.4
Savory Tusca... Food 2 Food 2 • NASOYA FOODS USA, LLC Savory Tuscan Style Superfood Skillet	22.8	187	11.1	5.1	5.1	10.6	14.1

Organic White Rice vs Organic 7 Grains & Lentils Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whit... Food 1 Food 1 • GLENCOURT INC. Organic White Rice	100.0	162	36.7	—	0.5	0.2	2.9
Organic 7 Gr... Food 2 Food 2 • GLENCOURT INC. Organic 7 Grains & Lentils Blend	100.0	169	29.3	0.4	—	2.4	4.8

Garlic Flavored 100% Whole Grain Brown Rice & Quinoa, Garlic vs All Natural Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Flavo... Food 1 Food 1 • THE KROGER CO. Garlic Flavored 100% Whole Grain Brown Rice & Quinoa, Garlic	80.9	202	35.5	—	2.4	3.2	4.8
All Natural ... Food 2 Food 2 • BOB EVANS FARMS INC All Natural Mashed Potatoes	39.6	121	15.7	1.4	1.4	5.7	2.1

Organic Yellow Cornmeal Polenta vs Classic Potatoes, Cheddar Cheese, Bacon Bits Scramble Kit, Classic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Yell... Food 1 Food 1 • ALANRIC FOOD DISTRIBUTORS, INC. Organic Yellow Cornmeal Polenta	31.9	64	13.6	—	0.8	0.4	1.6
Classic Pota... Food 2 Food 2 • 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

Organic Hot & Spicy Lentils, Red Beans, Chili Peppers & Spices In A Creamy Tomato Sauce, Hot & Spicy vs Organic White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hot ... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Organic Hot & Spicy Lentils, Red Beans, Chili Peppers & Spices In A Creamy Tomato Sauce, Hot & Spicy	19.7	93	11.4	3.6	4.3	3.6	3.6
Organic Whit... Food 2 Food 2 • RIVIANA FOODS INC. Organic White Rice	79.2	160	33.6	—	1.6	1.2	4.0

Steamables Seasoned Whole Grain Brown Rice, Quinoa & Lentils vs Medium Lentil & Veggie Tikka Masala With Pumpkin & Sweet Peppers, Medium Lentil & Veggie Tikka Masala

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steamables S... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Steamables Seasoned Whole Grain Brown Rice, Quinoa & Lentils	82.7	171	32.9	0.7	2.9	2.5	5.0
Medium Lenti... Food 2 Food 2 • INTERGGS, INC. Medium Lentil & Veggie Tikka Masala With Pumpkin & Sweet Peppers, Medium Lentil & Veggie Tikka Masala	57.3	67	12.6	2.5	2.5	1.8	2.5

Arroz Rice With Vegetables vs Tastee Triple Chocolate Sensation Apple, 11 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Arroz Rice W... Food 1 Food 1 • DEL REAL LLC Arroz Rice With Vegetables	67.3	150	25.0	0.7	0.7	4.3	2.1
Tastee Tripl... Food 2 Food 2 • TASTEE APPLE, INC. Tastee Triple Chocolate Sensation Apple, 11 Oz	29.6	161	30.4	25.0	3.6	5.4	1.8

Entrees, Sides & Small Meals Comparisons For Diabetics