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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Plant Based Egg Patties vs Potato Poppers, Potato

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
Potato Poppe... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Potato Poppers, Potato	43.4	179	29.8	—	3.6	6.0	2.4

Quinoa With Vegetables, Vegetables vs Tri Color Cheese Tortellini

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa With ... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Quinoa With Vegetables, Vegetables	45.7	100	18.6	—	2.1	1.4	3.6
Tri Color Ch... Food 2 Food 2 • SUPERVALU, INC. Tri Color Cheese Tortellini	66.7	173	28.4	1.6	1.6	3.2	7.1

Zucchini Spirals Zucchini Spirals With Creamy Pesto Sauce, Zucchini Spirals vs Farro & Quinoa Organic With Broccoli And Feta, Farro & Quinoa

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
Farro & Quin... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Farro & Quinoa Organic With Broccoli And Feta, Farro & Quinoa	58.9	133	12.9	0.4	1.2	3.5	5.5

Cajun Style Etouffee Base vs Grilled Vegetables

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cajun Style ... Food 1 Food 1 • HERITAGE FAMILY SPECIALTY FOODS, INC. Cajun Style Etouffee Base	27.8	61	6.1	0.8	0.4	3.3	1.2
Grilled Vege... Food 2 Food 2 • GREEN CHEMICAL PRODUCTS INC. Grilled Vegetables	17.8	71	9.3	3.6	2.9	3.6	1.4

Original Mashed Cauliflower, Original vs Asian Bbq Style 7 Whole Grains

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Mas... Food 1 Food 1 • GIANT EAGLE, INC. Original Mashed Cauliflower, Original	10.0	78	6.3	3.1	2.3	4.7	3.1
Asian Bbq St... Food 2 Food 2 • LAKESIDE FOODS, INC. Asian Bbq Style 7 Whole Grains	53.6	120	21.1	4.2	2.1	2.1	2.8

Seasoned Mushroom Medley With Wild Porcini vs Green Pea & Chickpea Cauliflower Blend Riced Veggies, Green Pea & Chickpea Cauliflower Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Mus... Food 1 Food 1 • AHOLD USA, INC. Seasoned Mushroom Medley With Wild Porcini	7.7	165	5.5	—	2.4	15.0	2.4
Green Pea & ... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Green Pea & Chickpea Cauliflower Blend Riced Veggies, Green Pea & Chickpea Cauliflower Blend	51.5	360	64.0	2.0	10.0	4.0	20.0

Buffalo Seasoned Cauli Tots, Buffalo Seasoned 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
Buffalo Seas... Food 1 Food 1 • NOLITA NATURAL Buffalo Seasoned Cauli Tots, Buffalo Seasoned	7.9	99	9.9	1.2	4.9	4.9	6.2
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

Healthy Choice, Portabella Parmesan Risotto vs Green Corn Tamales

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
Green Corn T... Food 2 Food 2 • GRACEKENNEDY FOODS (USA) LLC Green Corn Tamales	57.1	159	24.2	9.9	2.3	5.3	3.0

Seasoned Vegetables For The Air Fryer, Lightly Breaded Okra Frozen Veg 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
Seasoned Veg... Food 1 Food 1 Seasoned Vegetables For The Air Fryer, Lightly Breaded Okra Frozen Veg	19.8	98	13.0	2.2	2.2	4.4	1.1
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

Sweet Corn Hushpuppies vs Banquet, Cheesy Rice & Beans With Chicken

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
Banquet, Che... Food 2 Food 2 • CONAGRA FROZEN FOODS Banquet, Cheesy Rice & Beans With Chicken	51.1	131	14.1	1.0	1.0	5.1	5.6

Vegetable Seasoned Long Grain Rice With A Blend Of Colorful Vegetables Fried Rice, Vegetable vs Bourbon Bbq Recipe Chicken Breast Chunks With Rib Meat In A Bourbon Bbq Recipe Glaze Fire Grilled Chicken, Bourbon Bbq Recipe

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Se... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Vegetable Seasoned Long Grain Rice With A Blend Of Colorful Vegetables Fried Rice, Vegetable	85.2	124	25.9	2.9	0.6	1.2	3.5
Bourbon Bbq ... Food 2 Food 2 • HOME MARKET FOODS, INC. Bourbon Bbq Recipe Chicken Breast Chunks With Rib Meat In A Bourbon Bbq Recipe Glaze Fire Grilled Chicken, Bourbon Bbq Recipe	5.7	179	3.6	2.4	—	9.5	20.2

Keto Friendly Cauliflower Crab Cakes vs Organic Riced Broccoli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Keto Friendl... Food 1 Food 1 • EMMA-LEIGH & CO Keto Friendly Cauliflower Crab Cakes	3.8	94	3.5	1.2	1.2	4.1	11.8
Organic Rice... Food 2 Food 2 • SMALL PLANET FOODS, INC. Organic Riced Broccoli	4.0	31	5.2	1.0	3.1	—	3.1

Nathan's Famous Mozzarella Sticks, 7.2 Oz vs Banquet, Cheesy Rice & Beans With Chicken

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nathan's Fam... Food 1 Food 1 • BRAN-ZAN HOLDINGS, LLC Nathan's Famous Mozzarella Sticks, 7.2 Oz	26.8	235	20.6	1.5	—	13.2	11.8
Banquet, Che... Food 2 Food 2 • CONAGRA FROZEN FOODS Banquet, Cheesy Rice & Beans With Chicken	51.1	131	14.1	1.0	1.0	5.1	5.6

Butternut Squash Bake, Butternut vs The Pioneer Woman Green Bean Casserole, 20 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butternut Sq... Food 1 Food 1 • CLASSIC COOKING INC. Butternut Squash Bake, Butternut	63.6	91	19.2	7.6	3.0	0.5	3.5
The Pioneer ... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY The Pioneer Woman Green Bean Casserole, 20 Oz	9.7	98	6.9	2.0	2.0	5.9	4.9

Garlic Parmesan Freshly Cooked Pasta In A Creamy Garlic Parmesan Cheese Sauce, Topped With Garlic Seasoned Bread Crumbs Mac & Cheese, Garlic Parmesan vs Gourmet Twice Baked Potato, Cheddar Cheese, Sour Cream, Bacon & Chives

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Parme... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Garlic Parmesan Freshly Cooked Pasta In A Creamy Garlic Parmesan Cheese Sauce, Topped With Garlic Seasoned Bread Crumbs Mac & Cheese, Garlic Parmesan	66.4	151	16.0	1.8	0.9	6.7	6.2
Gourmet Twic... Food 2 Food 2 • WAL-MART STORES, INC. Gourmet Twice Baked Potato, Cheddar Cheese, Sour Cream, Bacon & Chives	52.7	167	17.8	2.9	2.3	8.1	5.8

The Pioneer Woman Broccoli Cauliflower Casserole, 20 Oz vs Spaghetti Marinara

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Pioneer ... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY The Pioneer Woman Broccoli Cauliflower Casserole, 20 Oz	9.7	88	6.9	2.0	2.0	4.9	4.9
Spaghetti Ma... Food 2 Food 2 • BELLISIO FOODS INC Spaghetti Marinara	81.2	113	20.7	1.4	1.4	1.9	3.8

Cheddar With Bacon Mashed Cauliflower, Cheddar With Bacon vs Side Recipe No 7 Loaded Scalloped Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar With... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Cheddar With Bacon Mashed Cauliflower, Cheddar With Bacon	9.9	64	5.6	1.6	1.6	4.0	2.4
Side Recipe ... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Side Recipe No 7 Loaded Scalloped Potatoes	44.9	185	19.2	1.5	1.5	9.2	6.2

Parmesan Risotto vs Moroccan Gold Plant Based Wrap, Moroccan Gold

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Ris... Food 1 Food 1 • CARLA'S PASTA INC. Parmesan Risotto	86.3	184	24.3	0.5	0.5	8.1	4.3
Moroccan Gol... Food 2 Food 2 • CB FOOD COMPANY Moroccan Gold Plant Based Wrap, Moroccan Gold	82.9	160	29.5	1.9	2.6	3.2	3.9

Southwest Rice vs Mckenzie Corn Fritters, 16 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southwest Rice Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Southwest Rice	81.2	122	22.9	1.1	1.1	1.9	2.7
Mckenzie Cor... Food 2 Food 2 Mckenzie Corn Fritters, 16 Oz	53.6	242	29.4	5.7	1.8	12.0	5.3

Zucchini Pancakes vs Original Cauli Tots, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zucchini Pan... Food 1 Food 1 • OLD FASHIONED KITCHEN, INC. Zucchini Pancakes	13.7	184	21.1	2.6	2.6	7.9	5.3
Original Cau... Food 2 Food 2 • NOLITA NATURAL Original Cauli Tots, Original	5.9	99	8.6	1.2	4.9	4.9	6.2

Frozen Prepared Sides Comparisons For Diabetics