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.

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Sweet Potatoes, Farro, Black Beans & Spinach Powered By Plants Grains + Vegetables + Legumes, Sweet Potatoes, Farro, Black Beans & Spinach vs Bulgur With Feta With Olives & Sundried Tomatoes Grain & Vegetable Blends, Bulgur With Feta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • SMALL PLANET FOODS, INC. Sweet Potatoes, Farro, Black Beans & Spinach Powered By Plants Grains + Vegetables + Legumes, Sweet Potatoes, Farro, Black Beans & Spinach	47.6	111	20.9	2.0	5.2	0.3	4.6
Bulgur With ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Bulgur With Feta With Olives & Sundried Tomatoes Grain & Vegetable Blends, Bulgur With Feta	39.5	141	18.3	0.7	4.2	5.6	3.5

Carrot Spirals With Ginger Soy Sauce Organic Plant Powered Plates, Carrot Spirals vs Carrots With Ginger Soy Sauce Veggie Spirals, Carrots With Ginger Soy Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot Spira... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Carrot Spirals With Ginger Soy Sauce Organic Plant Powered Plates, Carrot Spirals	16.0	55	9.1	4.6	1.8	1.4	0.9
Carrots With... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Carrots With Ginger Soy Sauce Veggie Spirals, Carrots With Ginger Soy Sauce	15.9	50	8.4	4.2	1.7	1.7	0.8

Filled Crepes Potato Blintzes vs Green Beans & Shrimp Succulent Shrimp, Green Beans And Red Peppers In Garlic Sauce With A Blend Of Herbs And Spices, Green Beans & Shrimp

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Filled Crepe... Food 1 Food 1 • OLD FASHIONED KITCHEN, INC. Filled Crepes Potato Blintzes	49.3	148	21.3	0.8	0.8	5.7	3.3
Green Beans ... Food 2 Food 2 • HARBOR SEAFOOD INC Green Beans & Shrimp Succulent Shrimp, Green Beans And Red Peppers In Garlic Sauce With A Blend Of Herbs And Spices, Green Beans & Shrimp	9.9	45	6.3	1.8	1.8	0.5	4.5

Cauliflower & Broccoli Veggie Hash Browns vs Steam Quick Fresh Frozen Side Dish, Cheesy Rice And Broccoli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauliflower ... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Cauliflower & Broccoli Veggie Hash Browns	19.5	154	13.2	1.1	2.2	8.8	5.5
Steam Quick ... Food 2 Food 2 • HY-VEE, INC. Steam Quick Fresh Frozen Side Dish, Cheesy Rice And Broccoli	23.6	84	13.7	2.1	1.1	1.6	4.2

Unseasoned With Carrots, Onions, And Red Quinoa Riced Broccoli, Unseasoned vs Red, Gold, Purple, And Sweet Potatoes, Shredded Into Veggie Puff Bliss!, Four Potato Puffs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unseasoned W... Food 1 Food 1 • DEL MONTE FOODS INC. Unseasoned With Carrots, Onions, And Red Quinoa Riced Broccoli, Unseasoned	5.9	29	5.9	2.4	2.4	—	1.2
Red, Gold, P... Food 2 Food 2 • DR. PRAEGER'S SENSIBLE FOODS, INC. Red, Gold, Purple, And Sweet Potatoes, Shredded Into Veggie Puff Bliss!, Four Potato Puffs	39.4	170	25.0	1.1	2.3	6.8	2.3

Organic Frozen Ravioli, Artichoke & Kalamata Olive vs Corn & Black Bean Quinoa Blend With Pineapple & Red Pepper, Corn & Black Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Froz... Food 1 Food 1 • RALEY'S Organic Frozen Ravioli, Artichoke & Kalamata Olive	86.5	221	42.5	0.9	3.5	2.7	7.1
Corn & Black... Food 2 Food 2 • TARGET STORES Corn & Black Bean Quinoa Blend With Pineapple & Red Pepper, Corn & Black Bean	47.5	107	20.0	3.6	2.9	1.1	3.6

Asian With Cauliflower, Chickpeas, Spinach, Carrots, Peas & Mushrooms Riced Cauliflower, Asian vs Mediterranean Quinoa Blend With Cherry Tomato, Spinach & Basil, Mediterranean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asian With C... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Asian With Cauliflower, Chickpeas, Spinach, Carrots, Peas & Mushrooms Riced Cauliflower, Asian	21.8	80	12.0	—	3.2	2.0	4.0
Mediterranea... Food 2 Food 2 • HARVEST FOOD GROUP, INC. Mediterranean Quinoa Blend With Cherry Tomato, Spinach & Basil, Mediterranean	41.4	120	16.0	0.7	2.0	5.3	3.3

Vegetable Dumplings vs Broccoli Veggie Tots

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Du... Food 1 Food 1 • TWIN MARQUIS INC. Vegetable Dumplings	69.0	162	27.2	2.9	1.5	4.4	3.7
Broccoli Veg... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Broccoli Veggie Tots	17.7	129	17.7	1.2	7.1	5.3	3.5

Cinnamon Spiced Steamable Sweet Potatoes, Cinnamon Spiced vs Rice Noodles

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cinnamon Spi... Food 1 Food 1 • HARRIS-TEETER INC. Cinnamon Spiced Steamable Sweet Potatoes, Cinnamon Spiced	23.9	78	18.2	6.5	2.6	—	1.3
Rice Noodles Food 2 Food 2 • SIMPLY ASIA FOODS, INC. Rice Noodles	88.6	357	80.4	1.8	—	0.9	7.1

Broccoli & Rice Casserole, Broccoli & Rice vs Asian Style Red Quinoa & Brown Rice With Vegetables & Soy Ginger Sauce Quinoa, Asian Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli & R... Food 1 Food 1 • HANS KISSLE CO., INC. Broccoli & Rice Casserole, Broccoli & Rice	58.9	138	13.4	1.7	0.8	7.1	5.0
Asian Style ... Food 2 Food 2 • THE KROGER CO. Asian Style Red Quinoa & Brown Rice With Vegetables & Soy Ginger Sauce Quinoa, Asian Style	37.6	92	15.5	2.8	2.1	2.1	3.5

Southwest Style Power Blend vs Dragon Fruit Smoothie Bowl

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest St... Food 1 Food 1 Southwest Style Power Blend	100.0	106	19.7	2.5	3.6	1.0	4.2
Dragon Fruit... Food 2 Food 2 • AMBROSETTI'S SISTER Dragon Fruit Smoothie Bowl	29.9	45	10.2	6.8	1.7	0.6	0.6

Steamin' Easy, Quinoa & Kale Blend A Mix Of Quinoa, Kale, Red Quinoa & Red Onions, Quinoa & Kale Blend vs Cilantro Lime Riced Veggie Blends, Cilantro Lime

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steamin' Eas... Food 1 Food 1 • STATER BROS. MARKETS INC. Steamin' Easy, Quinoa & Kale Blend A Mix Of Quinoa, Kale, Red Quinoa & Red Onions, Quinoa & Kale Blend	7.8	84	6.5	—	2.8	0.5	11.2
Cilantro Lim... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Cilantro Lime Riced Veggie Blends, Cilantro Lime	3.9	41	4.7	2.4	2.4	2.4	2.4

Bacon Mac & Cheese Bites, Bacon vs Mexican Style Street Corn With Cotija Cheese Roasted Corn Off The Cob Coated In A Sauce Made With Sour Cream, Chili Powder & A Dash Of Lime, Mexican Style With Cotija Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon Mac & ... Food 1 Food 1 • BAR-S FOODS CO. Bacon Mac & Cheese Bites, Bacon	41.6	326	26.7	1.2	1.2	18.6	12.8
Mexican Styl... Food 2 Food 2 • ITTELLA INTERNATIONAL, INC. Mexican Style Street Corn With Cotija Cheese Roasted Corn Off The Cob Coated In A Sauce Made With Sour Cream, Chili Powder & A Dash Of Lime, Mexican Style With Cotija Cheese	31.4	159	18.6	7.1	4.4	7.1	4.4

Butter Balsamic Glazed Vegetables, Butter Balsamic vs Ta'amti Potato Cigars, 14.4 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter Balsa... Food 1 Food 1 • AUTHENTIC JOY Butter Balsamic Glazed Vegetables, Butter Balsamic	9.9	76	6.7	4.8	1.9	4.8	1.9
Ta'amti Pota... Food 2 Food 2 • SABRA DIPPING COMPANY LLC Ta'amti Potato Cigars, 14.4 Oz	69.8	265	37.3	2.0	2.0	12.8	4.9

Thick And Fluffy Apple Cinnamon Whole Grain Waffles, Apple; Cinnamon vs Spicy Gochujang Cauliflower With Brussels Sprouts, Chickpeas And Quinoa, Riced Cauliflower, Cashews And Pickled Onions, Spicy Gochujang

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thick And Fl... Food 1 Food 1 • THE KELLOGG COMPANY Thick And Fluffy Apple Cinnamon Whole Grain Waffles, Apple; Cinnamon	37.1	218	40.0	10.9	5.5	7.3	5.5
Spicy Gochuj... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Spicy Gochujang Cauliflower With Brussels Sprouts, Chickpeas And Quinoa, Riced Cauliflower, Cashews And Pickled Onions, Spicy Gochujang	71.0	106	15.8	4.2	4.2	2.9	3.9

Shrimp Fried Rice Parboiled Long Grain White Rice With Shrimp And Crisp Veggies In An Oriental Sauce, Shrimp Fried Rice vs Teriyaki Made With Zucchini Spirals, Carrots & Broccoli In A Sweet Asian Style Sauce Veggie Spiral Skillets, Teriyaki

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shrimp Fried... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Shrimp Fried Rice Parboiled Long Grain White Rice With Shrimp And Crisp Veggies In An Oriental Sauce, Shrimp Fried Rice	55.6	86	17.7	2.5	3.5	1.0	4.6
Teriyaki Mad... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Teriyaki Made With Zucchini Spirals, Carrots & Broccoli In A Sweet Asian Style Sauce Veggie Spiral Skillets, Teriyaki	12.0	45	7.3	2.7	1.8	1.8	1.8

Potatoes & Cheese With Sauteed Onions Homemade Pierogi, Potatoes & Cheese With Sauteed Onions vs Caramelized Onion Risotto

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potatoes & C... Food 1 Food 1 • MR. BEVERAGES OLD TIME COCKTAIL MIXES Potatoes & Cheese With Sauteed Onions Homemade Pierogi, Potatoes & Cheese With Sauteed Onions	51.3	137	26.5	1.7	4.3	2.1	5.1
Caramelized ... Food 2 Food 2 • AHOLD USA, INC. Caramelized Onion Risotto	100.0	161	27.6	3.5	1.2	4.7	2.8

Long Grain White Rice With Mixed Vegetables, Long Grain With Mixed Vegetables vs ""World's Best"" Mac & Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain W... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Long Grain White Rice With Mixed Vegetables, Long Grain With Mixed Vegetables	100.0	99	20.8	1.4	0.7	0.4	2.1
""World's Be... Food 2 Food 2 • SUGAR MOUNTAIN CAPITAL, LLC ""World's Best"" Mac & Cheese	86.7	222	20.9	2.2	0.9	10.2	10.2

Koch Foods Oven Cravers Broccoli & Cheese Family Pack, 4 Count, 20 Oz vs Panapesca Calamari Rings & Tentacles, 10.6 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Koch Foods O... Food 1 Food 1 • KOCH FOODS OF MISSISSIPPI Koch Foods Oven Cravers Broccoli & Cheese Family Pack, 4 Count, 20 Oz	40.5	155	15.5	2.1	0.7	3.5	15.5
Panapesca Ca... Food 2 Food 2 Panapesca Calamari Rings & Tentacles, 10.6 Oz	2.0	40	1.0	—	—	0.7	9.0

Aloo Paratha vs Garden Ancient Grain Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Aloo Paratha Food 1 Food 1 • HALDIRAM SNACKS PVT. LTD Aloo Paratha	66.6	230	37.0	—	3.0	7.0	5.0
Garden Ancie... Food 2 Food 2 • AHOLD USA, INC. Garden Ancient Grain Salad	21.5	121	13.1	2.0	2.0	6.1	7.1

Frozen Prepared Sides Comparisons For Diabetics