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

Steamables Pasta, Pearled Couscous vs Jerusalem Potato Burekas

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steamables P... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Steamables Pasta, Pearled Couscous	61.5	114	22.9	—	0.7	—	4.3
Jerusalem Po... Food 2 Food 2 • ANALOGIX SEMICONDUCTOR, INC. Jerusalem Potato Burekas	23.2	289	31.6	—	—	15.8	5.3

Italian Style Power Blend Of Whole Grains, Lentils, Spinach, Broccoli With White Beans And Garlic Parmesan Sauce, Italian Style vs Garden Vegetable Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Italian Style Power Blend Of Whole Grains, Lentils, Spinach, Broccoli With White Beans And Garlic Parmesan Sauce, Italian Style	100.0	123	20.9	0.9	4.9	2.2	5.5
Garden Veget... Food 2 Food 2 • AJINOMOTO FOODS NORTH AMERICA, INC. Garden Vegetable Rice	61.7	107	22.9	1.4	0.7	—	2.9

Baked Potato Cakes vs Baked Potato, Casserole

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baked Potato... Food 1 Food 1 • PENOBSCOT MCCRUM, LLC Baked Potato Cakes	31.6	118	20.0	—	1.2	4.1	2.4
Baked Potato... Food 2 Food 2 • ST. CLAIR FOODS, INC. Baked Potato, Casserole	33.4	149	15.8	0.9	0.9	7.0	3.5

Healthy Choice, Portabella Parmesan Risotto vs Rosti

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Choi... Food 1 Food 1 • CONAGRA BRANDS, INC. Healthy Choice, Portabella Parmesan Risotto	61.4	82	13.0	1.5	1.5	1.5	3.4
Rosti Food 2 Food 2 • ADCOM INC. Rosti	31.8	88	15.2	0.8	2.4	2.4	1.6

Brown Rice, Corn, Black Beans And Red Bell Pepper Organic Hearty Blend, Brown Rice, Corn, Black Beans And Red Bell Pepper vs Steamables Pasta, Pearled Couscous

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice, ... Food 1 Food 1 • SMALL PLANET FOODS, INC. Brown Rice, Corn, Black Beans And Red Bell Pepper Organic Hearty Blend, Brown Rice, Corn, Black Beans And Red Bell Pepper	37.5	114	22.9	1.9	4.8	0.5	4.8
Steamables P... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Steamables Pasta, Pearled Couscous	61.5	114	22.9	—	0.7	—	4.3

Tater Treats Seasoned Shredded Potatoes vs Garden Herbs Steam In Bag Riced Cauliflower

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tater Treats... Food 1 Food 1 • GIANT EAGLE, INC. Tater Treats Seasoned Shredded Potatoes	37.3	176	24.7	1.2	2.4	8.2	2.4
Garden Herbs... Food 2 Food 2 Garden Herbs Steam In Bag Riced Cauliflower	3.9	29	4.7	2.4	2.4	—	2.4

Goya Yuca Fries, 24 Oz vs Pictsweet Farms Sweet Potato Patties, 16 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya Yuca Fr... Food 1 Food 1 • GOYA FOODS, INC. Goya Yuca Fries, 24 Oz	47.9	118	30.6	—	2.4	—	—
Pictsweet Fa... Food 2 Food 2 • THE PICTSWEET COMPANY Pictsweet Farms Sweet Potato Patties, 16 Oz	35.8	140	33.3	12.3	1.8	—	1.8

Wild Rice Blend Organic Grain Medley, Wild Rice Blend vs Chef Crafted Vegetables Butternut Squash Spirals Seasoned With Sea Salt, Sea Salt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Rice Bl... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Wild Rice Blend Organic Grain Medley, Wild Rice Blend	37.8	95	20.0	1.0	1.9	—	2.9
Chef Crafted... Food 2 Food 2 • LUNDS INC Chef Crafted Vegetables Butternut Squash Spirals Seasoned With Sea Salt, Sea Salt	10.0	29	5.9	2.4	—	—	1.2

Scalloped Potatoes Kitchen vs Seasoned Sweet Potato & Vegetables With Yellow & Orange Carrots & Butternut Squash Seasoned With Sea Salt, Garlic, Rosemary & Black Pepper, Seasoned Sweet

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Scalloped Po... Food 1 Food 1 • US FOODS, INC. Scalloped Potatoes Kitchen	25.6	124	13.3	0.9	1.8	7.1	1.8
Seasoned Swe... Food 2 Food 2 • TARGET STORES Seasoned Sweet Potato & Vegetables With Yellow & Orange Carrots & Butternut Squash Seasoned With Sea Salt, Garlic, Rosemary & Black Pepper, Seasoned Sweet	33.7	116	19.0	4.1	5.0	3.7	0.8

Garlic + Herb Organics Mashed Cauliflower, Garlic + Herb vs Organic Spelt & Quinoa With Broccoli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic + Her... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Garlic + Herb Organics Mashed Cauliflower, Garlic + Herb	13.8	67	7.5	2.5	1.7	3.8	2.5
Organic Spel... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Organic Spelt & Quinoa With Broccoli	35.4	148	15.5	1.4	2.8	7.8	3.5

Broccoli, Cauliflower, Carrots & Cheese Sauce, Cheese Sauce vs Cheddar Potatoes With Broccoli Potatoes With Broccoli & Cheddar Cheese Sauce, Cheddar With Broccoli

Food	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	9.8	50	5.8	1.7	1.7	2.5	1.7
Cheddar Pota... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Cheddar Potatoes With Broccoli Potatoes With Broccoli & Cheddar Cheese Sauce, Cheddar With Broccoli	67.3	76	13.1	1.7	1.4	1.2	3.1

Onion Ringers, Onion vs Buttery Roasted Garlic Smash In Bag Fresh Red Potatoes With Chef Inspired Seasonings, Buttery Roasted Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Onion Ringer... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Onion Ringers, Onion	41.0	222	28.4	4.9	2.5	11.1	3.7
Buttery Roas... Food 2 Food 2 • GROWERS EXPRESS LLC Buttery Roasted Garlic Smash In Bag Fresh Red Potatoes With Chef Inspired Seasonings, Buttery Roasted Garlic	37.7	93	15.0	1.4	1.4	3.2	2.1

Sauted Glazed Onion vs Italian Style Power Blend Of Whole Grains, Lentils, Spinach, Broccoli With White Beans And Garlic Parmesan Sauce, Italian Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sauted Glaze... Food 1 Food 1 • JAYCO SALES INTERNATIONAL, INC. Sauted Glazed Onion	5.7	364	18.2	6.1	—	30.3	—
Italian Styl... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Italian Style Power Blend Of Whole Grains, Lentils, Spinach, Broccoli With White Beans And Garlic Parmesan Sauce, Italian Style	100.0	123	20.9	0.9	4.9	2.2	5.5

Quinoa & Asparagus Vegetable Blend, Quinoa & Asparagus vs Southwest Blend Riced Cauliflower With Black Beans & Corn, Southwest Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa & Asp... Food 1 Food 1 • DELHAIZE AMERICA, INC. Quinoa & Asparagus Vegetable Blend, Quinoa & Asparagus	35.7	107	15.0	1.4	2.1	2.9	3.6
Southwest Bl... Food 2 Food 2 • MEIJER, INC. Southwest Blend Riced Cauliflower With Black Beans & Corn, Southwest Blend	13.9	80	9.7	2.7	3.5	3.5	2.7

Vegetarian Fried Rice, Chinese Style Vegetable vs Red, Gold, Purple, And Sweet Potatoes, Shredded Into Veggie Puff Bliss!, Four Potato Puffs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetarian F... Food 1 Food 1 • AJINOMOTO FOODS NORTH AMERICA, INC. Vegetarian Fried Rice, Chinese Style Vegetable	100.0	167	30.5	2.2	1.3	2.9	4.5
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

Roasted Petite Russet Potatoes, Asparagus, Red Peppers & Red Onions In A Lemon Herb Butter Sauce, Roasted Russets & Asparagus vs Homestyle Mashed Cauliflower, Homestyle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Peti... Food 1 Food 1 • WAFFLEWAFFLE, LLC. Roasted Petite Russet Potatoes, Asparagus, Red Peppers & Red Onions In A Lemon Herb Butter Sauce, Roasted Russets & Asparagus	17.7	95	10.5	1.1	1.1	4.2	2.1
Homestyle Ma... Food 2 Food 2 • GIANT EAGLE, INC. Homestyle Mashed Cauliflower, Homestyle	6.0	89	4.4	2.2	2.2	7.4	2.2

Broccoli Tots vs Asparagus Risotto Creamy Cheese Risotto With Asparagus, Asparagus Risotto

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Tots Food 1 Food 1 • PINNACLE FOODS GROUP LLC Broccoli Tots	17.7	119	14.3	3.6	3.6	5.4	2.4
Asparagus Ri... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Asparagus Risotto Creamy Cheese Risotto With Asparagus, Asparagus Risotto	45.6	107	17.1	1.4	0.7	3.2	2.9

Spinach Cakes, Spinach vs Pacchetti, Parachute Shaped Egg Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach Cake... Food 1 Food 1 • DR. PRAEGER'S SENSIBLE FOODS, INC. Spinach Cakes, Spinach	27.5	149	18.1	1.1	3.2	5.3	5.3
Pacchetti, P... Food 2 Food 2 • CARLA'S PASTA INC. Pacchetti, Parachute Shaped Egg Pasta	79.8	223	30.9	0.7	1.4	7.2	8.6

Sweet Corn With Mozzarella Cheese Arepa vs Japanese Style Fried Rice Steamed White Rice Stir Fried With Carrots, Edamame, Roasted Corn, Leeks And Black Sesame Seeds, Japanese Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Corn W... Food 1 Food 1 • GRACEKENNEDY FOODS (USA) LLC Sweet Corn With Mozzarella Cheese Arepa	100.0	212	38.9	10.6	3.5	4.0	5.1
Japanese Sty... Food 2 Food 2 • KAHIKI FOODS, INC. Japanese Style Fried Rice Steamed White Rice Stir Fried With Carrots, Edamame, Roasted Corn, Leeks And Black Sesame Seeds, Japanese Style	67.4	119	24.5	0.7	2.0	1.7	2.7

Steam Quick, Whole Grain Brown Rice, Whole Grain vs Riced Cauliflower

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam Quick,... Food 1 Food 1 • HY-VEE, INC. Steam Quick, Whole Grain Brown Rice, Whole Grain	61.4	110	23.3	—	2.1	1.0	2.7
Riced Caulif... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Riced Cauliflower	2.1	20	4.0	1.3	2.6	—	1.3

Frozen Prepared Sides Comparisons For Diabetics