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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Crispy Green Beans Fries vs Sweet Potato & Cauliflower Dino Veggie Tots, Sweet Potato & Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Green... Food 1 Food 1 • GOLDEN COUNTY FOODS, INC. Crispy Green Beans Fries	84g	27.6	131	19.1	1.2	2.4	6.0	2.4
Sweet Potato... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Sweet Potato & Cauliflower Dino Veggie Tots	76g	56.6	224	31.6	1.3	2.6	9.2	5.3

Potato & Onion Pierogies, Potato; Onion vs Bamboo Bundle Sticky Rice Meals Wrapped In Bamboo Leaves

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato & Oni... Food 1 Food 1 • OLD FASHIONED KITCHEN, INC. Potato & Onion Pierogies, Potato; Onion	117g	62.1	197	34.2	0.9	2.6	4.3	5.1
Bamboo Bundl... Food 2 Food 2 • THE NATURAL HAPA Bamboo Bundle Sticky Rice Meals Wrapped In Bamboo Leaves	142g	37.8	77	15.5	0.7	2.1	1.1	2.8

Teriyaki With Pineapple, Peas, Carrots And Sweet & Savory Seasoning Riced Cauliflower, Teriyaki vs Garlic Cauliflower Breadsticks, Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Teriyaki Wit... Food 1 Food 1 • DEL MONTE FOODS INC. Teriyaki With Pineapple, Peas, Carrots And Sweet & Savory Seasoning Riced Cauliflower	85g	9.9	47	8.2	4.7	2.4	1.2	2.4
Garlic Cauli... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Garlic Cauliflower Breadsticks	39g	31.0	308	43.6	5.1	2.6	12.8	5.1

Parmesan Crusted Potato Medley Mix + Match, Parmesan Crusted Potato Medley vs Mingsbings Buffalo Cauliflower Bing, 2 Count, 8.8 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Cru... Food 1 Food 1 • SAFEWAY, INC. Parmesan Crusted Potato Medley Mix + Match	110g	32.1	136	16.4	—	—	6.4	4.6
Mingsbings B... Food 2 Food 2 • ROLLIN' N BOWLIN' LLC Mingsbings Buffalo Cauliflower Bing, 2 Count, 8.8 Oz	124g	30.1	153	16.1	0.8	0.8	8.9	3.2

Roasted Garlic Mashed Cauliflower, Roasted Garlic vs Garlic Mashed Potatoes Mix + Match, Garlic Mashed Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Garl... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Roasted Garlic Mashed Cauliflower	125g	8.0	36	5.6	2.4	1.6	0.8	0.8
Garlic Mashe... Food 2 Food 2 • SAFEWAY, INC. Garlic Mashed Potatoes Mix + Match	248g	31.8	145	16.9	2.4	0.8	8.1	2.0

Cauliflower Medley Riced Veggies, Cauliflower Medley vs Steamables Whole Grain Brown Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauliflower ... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Cauliflower Medley Riced Veggies	85g	6.9	29	5.9	2.4	2.4	—	2.4
Steamables W... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Steamables Whole Grain Brown Rice	142g	79.3	141	30.3	—	2.1	1.1	3.5

Broccoli, Cauliflower, Carrots & Cheese Sauce, Cheese Sauce vs Bourbon Bbq Recipe Meatballs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli, Ca... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Broccoli, Cauliflower, Carrots & Cheese Sauce, Cheese Sauce	120g	8.2	50	5.8	1.7	1.7	2.5	1.7
Bourbon Bbq ... Food 2 Food 2 • HOME MARKET FOODS, INC. Bourbon Bbq Recipe Meatballs	85g	17.6	271	11.8	5.9	2.4	21.2	15.3

Green Giant Rosemary Steamers vs Goya Yuca Fries, 24 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Giant ... Food 1 Food 1 • GENERAL MILLS, INC. Green Giant Rosemary Steamers	226g	49.5	88	14.2	2.2	3.1	2.7	2.7
Goya Yuca Fr... Food 2 Food 2 • GOYA FOODS, INC. Goya Yuca Fries, 24 Oz	85g	56.4	118	30.6	—	2.4	—	—

Quinoa, Barley & Red Rice Steam In Bag Grain Blend Seasoned With Sea Salt & Olive Oil, Quinoa, Barley & Red Rice vs Honey Crunchy Flavor Mini Corn Dogs, Honey

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa, Barl... Food 1 Food 1 • TARGET STORES Quinoa, Barley & Red Rice Steam In Bag Grain Blend Seasoned With Sea Salt & Olive Oil, Quinoa, Barley & Red Rice	140g	48.1	150	26.4	—	2.1	2.9	3.6
Honey Crunch... Food 2 Food 2 • FOSTER POULTRY FARMS Honey Crunchy Flavor Mini Corn Dogs	76g	47.8	289	25.0	9.2	—	17.1	9.2

Tater Puffs Potatoes vs Southwest Style Potato Bake Red Potatoes In A Spicy Cheddar Cheese Sauce With Poblano Peppers, Southwest Style Potato Bake

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tater Puffs ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Tater Puffs Potatoes	84g	35.4	179	23.8	1.2	2.4	8.3	2.4
Southwest St... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Southwest Style Potato Bake Red Potatoes In A Spicy Cheddar Cheese Sauce With Poblano Peppers	241g	57.6	83	13.3	2.1	1.2	1.9	3.7

Spinach Cakes, Spinach vs Bamboo Bundle Sticky Rice Meals Wrapped In Bamboo Leaves

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach Cakes Food 1 Food 1 • DR. PRAEGER'S SENSIBLE FOODS, INC. Spinach Cakes	94g	29.2	149	18.1	1.1	3.2	5.3	5.3
Bamboo Bundl... Food 2 Food 2 • THE NATURAL HAPA Bamboo Bundle Sticky Rice Meals Wrapped In Bamboo Leaves	142g	37.8	77	15.5	0.7	2.1	1.1	2.8

Homestyle Mashed Potatoes With Butter, Sea Salt And Black Pepper, Homestyle vs Homestyle Mashed Potatoes 'N' Cauliflower, 'N' Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • WAL-MART STORES, INC. Homestyle Mashed Potatoes With Butter, Sea Salt And Black Pepper	125g	31.6	120	13.6	0.8	0.8	6.4	1.6
Homestyle Ma... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Homestyle Mashed Potatoes 'N' Cauliflower, 'N' Cauliflower	140g	33.6	129	13.6	0.7	1.4	7.1	2.1

Herbed Stuffing vs Creamed Spinach & A Classic Combination Packed With Spinach In A Rich Creamy Bechamel Sauce Topped With Panko Bread Crumbs And Baked Until Bubbly, Creamed Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Herbed Stuffing Food 1 Food 1 • HANS KISSLE CO., INC. Herbed Stuffing	90g	22.0	100	12.2	1.1	1.1	4.4	2.2
Creamed Spin... Food 2 Food 2 • MEDIACAST VENTURES HOLDINGS, LLC Creamed Spinach & A Classic Combination Packed With Spinach In A Rich Creamy Bechamel Sauce Topped With Panko Bread Crumbs And Baked Until Bubbly	113g	19.6	124	10.6	2.7	1.8	8.0	3.5

Sweet Potato & Cauliflower Veggie Tots, Sweet Potato & Cauliflower vs Microwaveable Potato Skins, Cheddar Cheese & Broccoli Veggie Skins, Cheese & Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Sweet Potato & Cauliflower Veggie Tots	85g	50.8	200	28.2	4.7	2.4	8.2	2.4
Microwaveabl... Food 2 Food 2 • FARMWISE LLC Microwaveable Potato Skins, Cheddar Cheese & Broccoli Veggie Skins, Cheese & Broccoli	91g	27.3	165	16.5	2.2	1.1	8.8	5.5

Cauliflower Seasoned With Salt, Pepper, Roasted Garlic & Onion Microwave Roasters, Cauliflower vs Creamed Spinach Casserole

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauliflower ... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Cauliflower Seasoned With Salt, Pepper, Roasted Garlic & Onion Microwave Roasters	170g	4.6	59	4.7	1.8	2.4	3.5	1.8
Creamed Spin... Food 2 Food 2 • 3 LITTLE PIGS LLC Creamed Spinach Casserole	228g	13.6	162	8.3	2.2	1.3	11.4	7.0

Healthy Choice, Portabella Parmesan Risotto 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	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS, INC. Healthy Choice, Portabella Parmesan Risotto	269g	61.4	82	13.0	1.5	1.5	1.5	3.4
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	112g	9.9	45	6.3	1.8	1.8	0.5	4.5

Farm Rich Jalapeo Peppers, 18 Oz vs Fried Potatoes With Onions, Onions

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farm Rich Ja... Food 1 Food 1 • RICH PRODUCTS CORPORATION Farm Rich Jalapeo Peppers, 18 Oz	80g	50.7	275	27.5	1.3	1.2	17.5	5.0
Fried Potato... Food 2 Food 2 • SEVEO, LLC Fried Potatoes With Onions, Onions	125g	27.8	88	13.6	0.8	2.4	2.4	1.6

Uncured Ham & Cheese Creamy Egg Custard With Sharp White Cheddar, Uncured Ham, Parmesan Cheese, And Chives Egg Bites, Uncured Ham & Cheese vs Grain & Vegetable Blends Bulgur & Red Quinoa With Green Beans & Sundried Tomatoes, Grain & Vegetable Blends

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Uncured Ham ... Food 1 Food 1 • SAFEWAY, INC. Uncured Ham & Cheese Creamy Egg Custard With Sharp White Cheddar, Uncured Ham, Parmesan Cheese, And Chives Egg Bites	77g	3.8	260	2.6	—	—	20.8	15.6
Grain & Vege... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Grain & Vegetable Blends Bulgur & Red Quinoa With Green Beans & Sundried Tomatoes	142g	56.8	183	22.5	0.7	2.1	9.2	3.5

Mashed Butternut Squash With Brown Sugar, Mashed With Brown Sugar vs Southwestern Steam In Bag! Rice, Southwestern

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mashed Butte... Food 1 Food 1 • CONAGRA BRANDS, INC. Mashed Butternut Squash With Brown Sugar, Mashed With Brown Sugar	113g	33.8	88	15.9	5.3	0.9	1.8	1.8
Southwestern... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Southwestern Steam In Bag! Rice	188g	43.2	122	22.9	1.1	1.1	1.9	2.7

Egg Noodles vs Whole Grain Brown Rice, Whole Grain Red Jasmine Rice & Whole Grain Black Barley Medley, Whole Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Egg Noodles Food 1 Food 1 • REAMES FOODS INC Egg Noodles	140g	71.2	136	26.4	0.7	0.7	1.4	5.0
Whole Grain ... Food 2 Food 2 • THE KROGER CO. Whole Grain Brown Rice, Whole Grain Red Jasmine Rice & Whole Grain Black Barley Medley	142g	83.3	155	31.7	0.7	2.1	2.1	2.8

Frozen Prepared Sides Comparisons