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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Jambalaya Seasoned White Rice With Bell Peppers And Savory Spices Big Easy Heat & Serve Rice, Jambalaya vs Organic Pre Cooked Polenta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jambalaya Se... Food 1 Food 1 • ZATARAIN'S INC. Jambalaya Seasoned White Rice With Bell Peppers And Savory Spices Big Easy Heat & Serve Rice, Jambalaya	89.1	171	32.9	—	0.7	2.5	3.6
Organic Pre ... Food 2 Food 2 • GLENCOURT INC. Organic Pre Cooked Polenta	27.9	70	15.0	—	1.0	0.5	1.0

Whole Grain Blend 90 Second Rice With Lentils & Quinoa, Whole Grain Blend vs Spanish Style Brown Rice With Black Quinoa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • TARGET STORES Whole Grain Blend 90 Second Rice With Lentils & Quinoa, Whole Grain Blend	81.3	100	18.9	0.4	2.4	1.8	3.2
Spanish Styl... Food 2 Food 2 • TARGET STORES Spanish Style Brown Rice With Black Quinoa	87.6	100	19.2	0.4	0.8	1.7	2.1

Tikka Masala With Chik'n And Rice vs Pad Thai Noodle Meal Kit, Mild

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tikka Masala... Food 1 Food 1 • ATLANTIC NATURAL FOODS LLC Tikka Masala With Chik'n And Rice	31.7	87	13.4	2.1	2.1	2.1	3.5
Pad Thai Noo... Food 2 Food 2 • ANIQUE INC Pad Thai Noodle Meal Kit, Mild	100.0	306	57.4	14.8	1.9	5.6	5.6

Organic Vegetable Risotto, Vegetable vs Thai Pineapple Fried Rice, Thai Pineapple

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Vege... Food 1 Food 1 • HEALTHVERVE FOOD MANUFACTURING USA, INC. Organic Vegetable Risotto, Vegetable	67.4	157	33.3	—	1.9	1.4	2.8
Thai Pineapp... Food 2 Food 2 • PANOS BRANDS LLC Thai Pineapple Fried Rice, Thai Pineapple	71.3	150	28.6	11.4	2.9	2.9	2.1

Asian Quinoa vs Quinoa Meal With Tomato And Mango

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asian Quinoa Food 1 Food 1 • GOOD GROCERIES COMPANY INC. Asian Quinoa	19.5	149	11.4	2.1	4.3	7.9	6.4
Quinoa Meal ... Food 2 Food 2 • STAR MARKETS CO. Quinoa Meal With Tomato And Mango	59.5	95	16.7	4.8	2.4	1.9	2.4

Blue Taco Filling vs Mountain Harvest Mashed Potatoes, 13.75 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blue Taco Fi... Food 1 Food 1 • ATLANTIC NATURAL FOODS LLC Blue Taco Filling	3.9	140	7.0	—	3.5	7.0	10.5
Mountain Har... Food 2 Food 2 • IDAHOAN FOODS, LLC Mountain Harvest Mashed Potatoes, 13.75 Oz	27.5	364	68.2	—	4.5	—	9.1

Pasta, Rotini vs Mashed Potato Bowl, Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasta, Rotini Food 1 Food 1 • BARILLA G & R F.LLI S.P.A. Pasta, Rotini	71.5	96	20.7	—	2.5	0.8	3.5
Mashed Potat... Food 2 Food 2 • IDAHOAN FOODS, LLC Mashed Potato Bowl, Roasted Garlic	36.9	393	71.4	7.1	3.6	8.9	7.1

Garden Vegetable 90 Second Rice With Peas, Carrots & Corn, Garden Vegetable vs :60 Second Pasta, Penne

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Veget... Food 1 Food 1 • TARGET STORES Garden Vegetable 90 Second Rice With Peas, Carrots & Corn, Garden Vegetable	100.0	108	21.3	0.8	0.8	1.2	2.0
:60 Second P... Food 2 Food 2 • GIANT EAGLE, INC. :60 Second Pasta, Penne	100.0	160	31.0	0.5	2.0	1.3	6.5

Jasmine Rice, Jasmine vs Tagine Curry, Mild

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
Tagine Curry... Food 2 Food 2 • TARGET STORES Tagine Curry, Mild	57.3	157	27.0	4.4	1.7	3.9	4.4

Mashed Sweet Potatoes With Brown Sugar And Spices, Brown Sugar And Spices vs Chili Mac With Beef

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Sweet... Food 1 Food 1 • TOPS MARKETS, LLC Mashed Sweet Potatoes With Brown Sugar And Spices, Brown Sugar And Spices	71.5	141	28.2	11.1	1.5	2.6	1.5
Chili Mac Wi... Food 2 Food 2 • OREGON FREEZE DRY FOODS INC. Chili Mac With Beef	48.8	426	57.4	5.6	9.3	11.1	22.2

Premium Grade Rice vs Idahoan, Honest Earth, Roasted Garlic Creamy Mashed Potatoes, Roasted Garlic, Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Grad... Food 1 Food 1 • JFC INTERNATIONAL INC. Premium Grade Rice	100.0	162	36.2	0.5	0.5	0.2	2.9
Idahoan, Hon... Food 2 Food 2 • IDAHOAN FOODS, LLC Idahoan, Honest Earth, Roasted Garlic Creamy Mashed Potatoes, Roasted Garlic, Roasted Garlic	33.3	360	76.0	—	8.0	4.0	8.0

Ancient Grain Fusion, Tuscan Garlic & Tomato vs Vegetable Harvest Brown Rice, Carrots, Barley, Bell Pepper & Lentils, Seasoned With Herbs & Spices Whole Grain Medley, Vegetable Harvest

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Grai... Food 1 Food 1 • MADE IN NATURE, INC. Ancient Grain Fusion, Tuscan Garlic & Tomato	72.6	186	30.7	2.9	4.3	5.0	5.7
Vegetable Ha... Food 2 Food 2 • 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

Spicy Marinara Penne Italian Style Entrees, Spicy Marinara Penne vs Instant Polenta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Marina... Food 1 Food 1 • BARILLA G & R F.LLI S.P.A. Spicy Marinara Penne Italian Style Entrees, Spicy Marinara Penne	100.0	118	23.1	2.4	2.0	1.8	3.9
Instant Polenta Food 2 Food 2 • ALANRIC FOOD DISTRIBUTORS, INC. Instant Polenta	60.0	350	77.5	—	2.5	—	—

Smoky Chipotle Mushrooms With Roasted Tomatoes, Onions & Spices, Smoky Chipotle vs Garlic Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoky Chipot... Food 1 Food 1 • SOMOS AMIGOS INC Smoky Chipotle Mushrooms With Roasted Tomatoes, Onions & Spices, Smoky Chipotle	13.9	45	7.3	3.6	0.9	0.9	2.7
Garlic Mashe... Food 2 Food 2 • HORMEL FOODS CORPORATION Garlic Mashed Potatoes	31.6	120	12.0	1.4	0.7	7.0	1.4

Barley Peas & Lentils Barley, Green Split Peas, Yellow Split Lentils, Barley Peas & Lentils vs General Tso's Chicken Flavor Rice With Noodles, Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Barley Peas ... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Barley Peas & Lentils Barley, Green Split Peas, Yellow Split Lentils, Barley Peas & Lentils	71.4	313	57.8	1.2	13.3	1.8	15.7
General Tso'... Food 2 Food 2 • NISSIN FOODS USA CO INC General Tso's Chicken Flavor Rice With Noodles, Chicken	98.4	395	69.7	9.2	2.6	7.9	11.8

Spicy Pepper Rice & Beans With Tuna, Spicy Pepper vs Garlic Mashed Potatoes, Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Pepper... Food 1 Food 1 • STARKIST CO. Spicy Pepper Rice & Beans With Tuna, Spicy Pepper	39.2	133	18.8	1.6	3.1	2.3	8.6
Garlic Mashe... Food 2 Food 2 • HORMEL FOODS CORPORATION Garlic Mashed Potatoes, Garlic	31.6	120	12.0	1.4	0.7	7.0	1.4

White Corn & Chia Seeds Taco Shells vs Instant Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Corn &... Food 1 Food 1 • B&G FOODS, INC. White Corn & Chia Seeds Taco Shells	26.7	429	57.1	—	7.1	21.4	7.1
Instant Brow... Food 2 Food 2 • FRESH & EASY Instant Brown Rice	60.6	349	76.7	—	4.7	2.3	9.3

Cauli Mac & Cheese Keto Sous Vide Cauliflower In A Creamy, Decadent Cheese Sauce Made With Cheddar Cheese, Cream, And A Hint Of Sea Salt, Cauli Mac & Cheese vs Cooked Sticky Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauli Mac & ... Food 1 Food 1 • CAL CHEFS, LLC Cauli Mac & Cheese Keto Sous Vide Cauliflower In A Creamy, Decadent Cheese Sauce Made With Cheddar Cheese, Cream, And A Hint Of Sea Salt, Cauli Mac & Cheese	9.8	80	5.4	1.8	0.9	5.4	3.6
Cooked Stick... Food 2 Food 2 • WISMETTAC ASIAN FOODS, INC. Cooked Sticky Rice	100.0	150	34.0	—	—	0.3	3.0

Fettuccine Pasta vs Fully Cooked Elbow Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fettuccine P... Food 1 Food 1 • BUITONI FOOD COMPANY Fettuccine Pasta	83.9	277	55.4	—	3.6	1.8	10.8
Fully Cooked... Food 2 Food 2 • THE KROGER CO. Fully Cooked Elbow Pasta	100.0	170	30.5	0.5	2.0	1.5	6.5

Whipped Mashed Potatoes vs Vegetable Biryani

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whipped Mash... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Whipped Mashed Potatoes	37.6	113	17.7	0.8	2.4	4.0	2.4
Vegetable Bi... Food 2 Food 2 • GREAT EASTERN SUN TRADING CO. Vegetable Biryani	56.9	196	24.9	—	3.0	9.1	3.0

Entrees, Sides & Small Meals Comparisons For Diabetics