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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Broccoli Bake In A Creamy Cheesy Sauce vs Riced Cauliflower Italian Style With Broccoli Florets, Red Peppers & Olive Oil Herb Sauce Riced Veggies, Riced Cauliflower Italian Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Bak... Food 1 Food 1 • SEASON'S CHOICE Broccoli Bake In A Creamy Cheesy Sauce	9.9	79	7.0	2.6	2.6	4.4	3.5
Riced Caulif... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Riced Cauliflower Italian Style With Broccoli Florets, Red Peppers & Olive Oil Herb Sauce Riced Veggies, Riced Cauliflower Italian Style	3.9	54	4.5	1.8	2.7	4.0	1.8

Beef Fried Rice With Red Pepper, Spinach And Egg, Flavored With An Oyster Flavored Sauce, Beef vs Garden Ancient Grain Salad

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Fried R... Food 1 Food 1 • CONAGRA FROZEN FOODS Beef Fried Rice With Red Pepper, Spinach And Egg, Flavored With An Oyster Flavored Sauce, Beef	91.9	163	21.6	0.9	0.9	4.9	7.1
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

Seasoned Vegetables For The Air Fryer, Cut Asparagus Spears Frozen Veg vs Tater Sticks

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Veg... Food 1 Food 1 Seasoned Vegetables For The Air Fryer, Cut Asparagus Spears Frozen Veg	6.0	42	6.0	2.4	2.4	1.2	2.4
Tater Sticks Food 2 Food 2 • BARE FOODS INC. Tater Sticks	39.1	224	25.9	23.5	2.4	11.8	1.2

Garlic Mashed Potatoes Sides, Garlic vs Parmesan Peppercorn Cauliflower Florets With A Parmesan And Peppercorn Seasoning, Parmesan Peppercorn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Mashe... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Garlic Mashed Potatoes Sides, Garlic	29.7	78	11.4	0.7	0.7	2.8	2.8
Parmesan Pep... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Parmesan Peppercorn Cauliflower Florets With A Parmesan And Peppercorn Seasoning, Parmesan Peppercorn	1.9	59	3.5	1.2	2.4	4.1	1.2

Baked Potato Casserole, Baked Potato vs Specialty, Asparagus Risotto, Asparagus

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baked Potato... Food 1 Food 1 • RON'S HOME STYLE FOODS, INC. Baked Potato Casserole, Baked Potato	41.2	150	15.7	1.4	0.7	7.9	3.6
Specialty, A... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Specialty, Asparagus Risotto, Asparagus	51.5	121	19.3	—	0.7	2.9	2.9

Ancient Grains Blend Organic Grain Medley, Ancient Grains Blend vs Roasted Yukon Gold & Redskin Potato Blend With Olive Oil, Garlic And Herbs, Roasted Yukon Gold & Redskin

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Grai... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Ancient Grains Blend Organic Grain Medley, Ancient Grains Blend	51.4	142	27.4	—	4.4	0.9	5.3
Roasted Yuko... Food 2 Food 2 • WAL-MART STORES, INC. Roasted Yukon Gold & Redskin Potato Blend With Olive Oil, Garlic And Herbs, Roasted Yukon Gold & Redskin	75.5	124	23.6	0.6	2.2	2.3	2.8

Lightly Sauced Rice, Carrots, Peas & Mushrooms Pilaf, Lightly Sauced vs Chickpea & Sweet Potato Picadillo, Chickpea & Sweet Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lightly Sauc... Food 1 Food 1 • GENERAL MILLS, INC. Lightly Sauced Rice, Carrots, Peas & Mushrooms Pilaf, Lightly Sauced	69.4	71	13.4	1.4	1.1	1.2	1.8
Chickpea & S... Food 2 Food 2 • GOOD TASTES, INC. Chickpea & Sweet Potato Picadillo, Chickpea & Sweet Potato	41.6	101	15.7	1.9	2.5	3.1	3.1

Plant Based Egg Patties vs Cauliflower With Lemon & Garlic Riced Veggies, Cauliflower With Lemon & Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plant Based ... Food 1 Food 1 • SIMPLY FREE FOODS INC. Plant Based Egg Patties	5.8	105	7.0	—	1.8	7.0	5.3
Cauliflower ... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Cauliflower With Lemon & Garlic Riced Veggies, Cauliflower With Lemon & Garlic	5.9	35	5.9	2.4	2.4	—	2.4

Zucchini Spirals Zucchini Spirals With Creamy Pesto Sauce, Zucchini Spirals vs Tuscan Basil Plant Based Wrap, Basil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zucchini Spi... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Zucchini Spirals Zucchini Spirals With Creamy Pesto Sauce, Zucchini Spirals	6.0	64	3.6	1.8	0.9	4.6	1.8
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

Cauliflower & Spinach vs Deep Roots Quinoa Blend With Root Veggies & Kale, Root Veggies & Kale

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauliflower ... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Cauliflower & Spinach	60.9	173	25.3	12.0	4.7	0.7	7.3
Deep Roots Q... Food 2 Food 2 • HARVEST FOOD GROUP, INC. Deep Roots Quinoa Blend With Root Veggies & Kale, Root Veggies & Kale	39.7	109	15.7	2.0	2.0	4.1	2.7

Sweet Potato Casserole, Sweet Potato vs Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • MARKETING DIRECTIONS, INC. Sweet Potato Casserole, Sweet Potato	77.0	195	36.3	25.7	1.8	4.4	2.7
Brown Rice Food 2 Food 2 • GENERAL MILLS, INC. Brown Rice	100.0	187	39.6	0.7	1.4	1.8	4.3

Tater Puffs Potatoes vs Asian Style Riced Cauliflower With Edamame, Corn, Red Peppers, Green Onion And A Savory Soy Seasoning, Asian Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tater Puffs ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Tater Puffs Potatoes	35.4	179	23.8	1.2	2.4	8.3	2.4
Asian Style ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Asian Style Riced Cauliflower With Edamame, Corn, Red Peppers, Green Onion And A Savory Soy Seasoning, Asian Style	9.8	71	8.2	2.4	2.4	2.4	3.5

Sweet Corn Hushpuppies vs Farm Rich Jalapeo Peppers, 18 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Corn H... Food 1 Food 1 • WINN-DIXIE STORES, INC. Sweet Corn Hushpuppies	41.0	288	42.3	11.5	1.9	11.5	3.9
Farm Rich Ja... Food 2 Food 2 • RICH PRODUCTS CORPORATION Farm Rich Jalapeo Peppers, 18 Oz	40.6	275	27.5	1.3	1.2	17.5	5.0

Organic, Jasmine White Rice, Jasmine White vs Multigrain Blend With Mixed Vegetables

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Jas... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Organic, Jasmine White Rice, Jasmine White	89.5	148	32.4	—	0.7	—	2.8
Multigrain B... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Multigrain Blend With Mixed Vegetables	55.6	134	25.2	1.6	3.1	2.0	3.2

Bacon Wrapped With Italian Sausage Stuffing Turducken Roast vs Nathan's Famous Mozzarella Sticks, 18 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon Wrappe... Food 1 Food 1 • INTERNATIONAL OMEGA GROUP, INC. Bacon Wrapped With Italian Sausage Stuffing Turducken Roast	11.4	188	3.9	0.7	—	9.7	18.8
Nathan's Fam... Food 2 Food 2 • BRAN-ZAN HOLDINGS, LLC Nathan's Famous Mozzarella Sticks, 18 Oz	9.5	300	25.0	—	—	17.5	10.0

Carrot Puffs vs Organic Frozen Ravioli, Three Cheese, Spinach & Kale

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot Puffs Food 1 Food 1 • DR. PRAEGER'S SENSIBLE FOODS, INC. Carrot Puffs	21.6	169	20.5	4.8	7.2	9.6	2.4
Organic Froz... Food 2 Food 2 • RALEY'S Organic Frozen Ravioli, Three Cheese, Spinach & Kale	82.2	221	38.9	1.8	1.8	3.1	8.0

The Original Quinoa & Kale With Garlic, Olive Oil & Sea Salt, Original vs Original Homestyle Mashed Cauliflower, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Original... Food 1 Food 1 • HARVEST FOOD GROUP, INC. The Original Quinoa & Kale With Garlic, Olive Oil & Sea Salt, Original	43.4	127	18.7	0.8	2.2	4.5	4.5
Original Hom... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Original Homestyle Mashed Cauliflower, Original	6.0	89	4.4	2.2	2.2	7.4	2.2

Organic Sweet Potato Croutions, Sweet Potato vs Scardigno's Eggplant Roll Ups, 16 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Swee... Food 1 Food 1 • TRINITY FROZEN FOODS, LLC Organic Sweet Potato Croutions, Sweet Potato	29.6	153	22.4	8.2	4.7	5.9	2.4
Scardigno's ... Food 2 Food 2 • SCARDIGNO'S PRIME MEATS & GROCERIES, INC Scardigno's Eggplant Roll Ups, 16 Oz	21.5	111	7.8	2.8	1.7	7.2	3.9

Seasoned Shredded Potatoes Tater Treats, Seasoned vs Vegetable Pasta Primavera Penne Pasta Tossed With Vine Ripened Tomato Sauce And A Colorful Vegetable Medley, Vegetable Pasta Primavera

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Shr... Food 1 Food 1 • GIANT EAGLE, INC. Seasoned Shredded Potatoes Tater Treats, Seasoned	37.3	176	24.7	1.2	2.4	8.2	2.4
Vegetable Pa... Food 2 Food 2 • MICHAEL ANGELO'S GOURMET FOODS, INC Vegetable Pasta Primavera Penne Pasta Tossed With Vine Ripened Tomato Sauce And A Colorful Vegetable Medley, Vegetable Pasta Primavera	73.2	110	17.6	2.2	1.3	2.6	4.4

Garlic & Herbs With A Touch Of Sea Salt Riced Cauliflower & Broccoli, Garlic & Herbs With A Touch Of Sea Salt vs Olive Oil & Lemon Couscous & Spinach, Olive Oil & Lemon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Her... Food 1 Food 1 • DEL MONTE FOODS INC. Garlic & Herbs With A Touch Of Sea Salt Riced Cauliflower & Broccoli, Garlic & Herbs With A Touch Of Sea Salt	5.9	47	5.9	2.4	2.4	2.4	2.4
Olive Oil & ... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Olive Oil & Lemon Couscous & Spinach, Olive Oil & Lemon	100.0	131	21.2	1.4	2.1	3.2	5.0

Frozen Prepared Sides Comparisons For Diabetics