What are Frozen Prepared Sides food comparisons?

Frozen Prepared Sides 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

Irene's, Sweet Potato Bites vs Butternut Squash Veggie Spirals, Butternut Squash

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Irene's, Swe... Food 1 Food 1 • IRENE'S BAKERY/GOURMET KITCHEN Irene's, Sweet Potato Bites	13.9	91	21.2	—	—	—	3.0
Butternut Sq... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Butternut Squash Veggie Spirals, Butternut Squash	21.9	59	14.1	2.4	1.2	—	1.2

Filled Crepes Spinach Broccoli Blintzes, Spinach; Broccoli vs Spaghetti Marinara

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Filled Crepe... Food 1 Food 1 • OLD FASHIONED KITCHEN, INC. Filled Crepes Spinach Broccoli Blintzes, Spinach; Broccoli	53.2	164	23.8	3.3	1.6	5.7	4.1
Spaghetti Ma... Food 2 Food 2 • BELLISIO FOODS INC Spaghetti Marinara	81.2	113	20.7	1.4	1.4	1.9	3.8

Potato Herb Baked With Slowly Roasted Potatoes, Thyme, Rosemary And Chives, Potato Herb vs Dutch Crust Sweet Potato Casserole, Dutch Crust

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato Herb ... Food 1 Food 1 • IZZIO ARTISAN BAKERY LLC Potato Herb Baked With Slowly Roasted Potatoes, Thyme, Rosemary And Chives, Potato Herb	41.3	196	41.1	—	3.6	0.9	7.1
Dutch Crust ... Food 2 Food 2 • RON'S HOME STYLE FOODS, INC. Dutch Crust Sweet Potato Casserole, Dutch Crust	89.9	264	34.3	22.9	1.4	14.3	1.4

Organic Butternut Squash Dices vs Yellow Rice With Pink Beans

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Butt... Food 1 Food 1 • AMBROSETTI'S SISTER Organic Butternut Squash Dices	25.8	53	14.7	3.2	1.1	—	2.1
Yellow Rice ... Food 2 Food 2 • GOYA FOODS, INC. Yellow Rice With Pink Beans	63.4	127	24.7	1.4	2.1	2.1	3.5

Couscous And Quinoa With Vegetables vs Kineret Breaded Cauliflower, 14.1 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Couscous And... Food 1 Food 1 • KINGS SUPER MARKETS INC Couscous And Quinoa With Vegetables	59.0	184	29.0	2.6	2.6	5.3	5.3
Kineret Brea... Food 2 Food 2 • ROYAL WINE CORPORATION Kineret Breaded Cauliflower, 14.1 Oz	39.3	160	21.0	1.0	1.0	7.0	4.0

Sauteed Chopped Onion Cubes vs 365 Everyday Value, Organic Five Cheese Ravioli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sauteed Chop... Food 1 Food 1 • TARGET STORES Sauteed Chopped Onion Cubes	5.7	364	18.2	12.1	—	30.3	—
365 Everyday... Food 2 Food 2 • WHOLE FOODS MARKET, INC. 365 Everyday Value, Organic Five Cheese Ravioli	81.9	228	38.6	0.9	1.8	4.0	8.8

Rotini vs Layered Sliced Potatoes Baked In A Cream Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rotini Food 1 Food 1 • REAMES FOODS INC Rotini	86.9	171	32.1	0.7	0.7	2.1	5.0
Layered Slic... Food 2 Food 2 • KINGS SUPER MARKETS INC Layered Sliced Potatoes Baked In A Cream Sauce	29.6	121	12.1	1.4	1.4	7.1	2.9

A Blend Of Quinoa, Kale, Red Quinoa & Red Onions, Quinoa And Kale Blend vs Broccoli & Cheese Veggie Tots, Broccoli & Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
A Blend Of Q... Food 1 Food 1 • HY-VEE, INC. A Blend Of Quinoa, Kale, Red Quinoa & Red Onions, Quinoa And Kale Blend	7.8	84	6.5	—	2.8	0.5	11.2
Broccoli & C... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Broccoli & Cheese Veggie Tots, Broccoli & Cheese	25.3	176	17.7	1.2	2.4	10.6	4.7

Baby Heirloom Potatoes With Steak Seasoning Roasted & Ready vs Goya Fried Plantain Cups, 12 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Heirloo... Food 1 Food 1 • LAMB WESTON SALES, INC. Baby Heirloom Potatoes With Steak Seasoning Roasted & Ready	27.8	103	17.2	1.2	1.1	2.3	3.5
Goya Fried P... Food 2 Food 2 • GOYA FOODS, INC. Goya Fried Plantain Cups, 12 Oz	71.6	200	42.2	1.1	2.2	2.8	1.1

Four Cheese Stuffed With Sour Cream, Cheddar, Parmesan, Asiago And Monterey Jack Cheese Twice Baked Potatoes, Four Cheese vs Sweet & Savory Vegetable Rice Bowl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Four Cheese ... Food 1 Food 1 • WAL-MART STORES, INC. Four Cheese Stuffed With Sour Cream, Cheddar, Parmesan, Asiago And Monterey Jack Cheese Twice Baked Potatoes, Four Cheese	68.1	228	28.3	2.1	4.1	9.7	6.9
Sweet & Savo... Food 2 Food 2 • GLENCOURT INC. Sweet & Savory Vegetable Rice Bowl	100.0	133	22.6	3.2	0.8	3.6	2.8

Lemon Rosemary Grains, Lemon Rosemary vs Creamy Mashed Potatoes Blended With Pasteurized Process Cheddar Cheese, Bacon, Sour Cream, And Chives In A Light Breading Potato Bites, Creamy Mashed Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Rosema... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Lemon Rosemary Grains, Lemon Rosemary	100.0	165	30.6	2.1	3.5	2.5	6.7
Creamy Mashe... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Creamy Mashed Potatoes Blended With Pasteurized Process Cheddar Cheese, Bacon, Sour Cream, And Chives In A Light Breading Potato Bites, Creamy Mashed Potatoes	31.0	243	24.3	1.4	1.4	14.3	5.7

Bacon Cheddar Cauliflower Bake Topped With A Cheddar Parmesan Sauce, Bacon, And Scallions, Bacon Cheddar vs Whipped Sweet Potatoes Fluffy Whipped Sweet Potatoes Lightly Sweetened With Molasses And Skim Milk, Whipped Sweet Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon Chedda... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Bacon Cheddar Cauliflower Bake Topped With A Cheddar Parmesan Sauce, Bacon, And Scallions, Bacon Cheddar	5.9	112	4.0	1.6	1.6	8.0	5.6
Whipped Swee... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Whipped Sweet Potatoes Fluffy Whipped Sweet Potatoes Lightly Sweetened With Molasses And Skim Milk, Whipped Sweet Potatoes	59.5	126	25.2	15.8	1.6	2.4	1.6

Oven Crispy Popcorn Shrimp vs Whole Grain Brown Rice, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oven Crispy ... Food 1 Food 1 • RICH PRODUCTS CORPORATION Oven Crispy Popcorn Shrimp	42.1	271	27.1	2.4	1.2	12.9	11.8
Whole Grain ... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Whole Grain Brown Rice, Whole Grain	100.0	85	18.7	—	0.7	0.5	1.8

Scratch Brown Rice & Quinoa With Garlic, Olive Oil & Sea Salt vs New England Style Power Blend Of Whole Grains, Lentils, Red Beans, Cut Green Beans, Corn And Diced Potatoes With A Creamy Garlic Parmesan Sauce, New England Style Power Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scratch Brow... Food 1 Food 1 • HARVEST FOOD GROUP, INC. Scratch Brown Rice & Quinoa With Garlic, Olive Oil & Sea Salt	51.3	135	22.2	0.8	1.6	4.0	3.2
New England ... Food 2 Food 2 • PINNACLE FOODS GROUP LLC New England Style Power Blend Of Whole Grains, Lentils, Red Beans, Cut Green Beans, Corn And Diced Potatoes With A Creamy Garlic Parmesan Sauce, New England Style Power Blend	100.0	119	22.0	2.2	5.3	1.6	5.0

Garlic & Herbs Riced Cauliflower With Green Onion And Savory Garlic Seasoning, Garlic & Herbs vs Fire Roasted Corn, Fire Roasted

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Her... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Garlic & Herbs Riced Cauliflower With Green Onion And Savory Garlic Seasoning, Garlic & Herbs	5.9	47	5.9	1.2	2.4	2.4	1.2
Fire Roasted... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Fire Roasted Corn, Fire Roasted	25.6	169	20.5	7.2	4.8	7.2	3.6

Sweet Corn Sweet Whole Corn Kernels In A Creamy Cornmeal Batter With A Touch Of Cheese Casserole Sides, Sweet Corn vs Mashed Sweet Potatoes & Carrots

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Corn S... Food 1 Food 1 • MARIE CALLENDER'S RETAIL FOODS Sweet Corn Sweet Whole Corn Kernels In A Creamy Cornmeal Batter With A Touch Of Cheese Casserole Sides, Sweet Corn	60.1	236	22.2	9.7	0.7	14.6	4.2
Mashed Sweet... Food 2 Food 2 • BIRDS EYE Mashed Sweet Potatoes & Carrots	35.9	98	17.1	9.8	2.4	2.9	0.8

Buttery Chive & Dill Minute Mashers Fresh Yellow Potatoes With Chef Inspired Seasonings, Buttery Chive & Dill vs Homestyle Mashed Potatoes With Butter, Sea Salt And Black Pepper, Homestyle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Chiv... Food 1 Food 1 • GROWERS EXPRESS LLC Buttery Chive & Dill Minute Mashers Fresh Yellow Potatoes With Chef Inspired Seasonings, Buttery Chive & Dill	39.7	100	15.7	1.4	1.4	3.2	2.1
Homestyle Ma... Food 2 Food 2 • WAL-MART STORES, INC. Homestyle Mashed Potatoes With Butter, Sea Salt And Black Pepper, Homestyle	31.6	120	13.6	0.8	0.8	6.4	1.6

Edamame, Cauliflower & Sweet Potato Riced Medley, Edamame, Cauliflower & Sweet Potato vs Premium Long Grain Rice With A Hint Of Savory Garlic Side Dish, Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Edamame, Cau... Food 1 Food 1 • SEAPOINT FARMS, LLC Edamame, Cauliflower & Sweet Potato Riced Medley, Edamame, Cauliflower & Sweet Potato	7.9	71	8.2	2.4	3.5	2.4	5.9
Premium Long... Food 2 Food 2 • INNOVASIAN CUISINE ENTERPRISES, LLC Premium Long Grain Rice With A Hint Of Savory Garlic Side Dish, Garlic	73.3	150	27.1	0.7	0.7	2.9	2.9

Seasoned Roasted Potatoes With Garlic & Herbs vs Riced Cauliflower Blend With Peas, Carrots & Red Bell Peppers

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Roa... Food 1 Food 1 • GENERAL MILLS, INC. Seasoned Roasted Potatoes With Garlic & Herbs	61.3	130	21.4	—	1.3	4.6	2.0
Riced Caulif... Food 2 Food 2 • HARVEST FOOD GROUP, INC. Riced Cauliflower Blend With Peas, Carrots & Red Bell Peppers	8.0	51	6.7	2.3	2.2	2.3	2.3

Long Grain White Rice Side Dish, Long Grain White Rice vs Tuscan Basil Plant Based Wrap, Basil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain W... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Long Grain White Rice Side Dish, Long Grain White Rice	55.7	130	28.0	—	—	—	3.0
Tuscan Basil... Food 2 Food 2 • CB FOOD COMPANY Tuscan Basil Plant Based Wrap, Basil	75.0	154	27.6	1.9	3.2	3.9	3.9

Frozen Prepared Sides Comparisons For Diabetics