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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Farm Rich Jalapeo Peppers, 18 Oz vs Macaroni & Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farm Rich Ja... Food 1 Food 1 • RICH PRODUCTS CORPORATION Farm Rich Jalapeo Peppers, 18 Oz	40.6	275	27.5	1.3	1.2	17.5	5.0
Macaroni & C... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Macaroni & Cheese	81.8	185	18.9	3.1	0.4	8.8	7.5

Mediterranean Style Seasoned Quinoa, Couscous & Vegetable Steam In Bag Blend, Mediterranean Style Seasoned Quinoa, Couscous & Vegetable vs Roasted Baby Potatoes Whole Baby Potatoes With Extra Virgin Olive Oil & Sea Salt, Extra Virgin Olive Oil & Sea Salt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • TARGET STORES Mediterranean Style Seasoned Quinoa, Couscous & Vegetable Steam In Bag Blend, Mediterranean Style Seasoned Quinoa, Couscous & Vegetable	27.8	110	14.4	1.7	2.5	3.8	3.4
Roasted Baby... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Roasted Baby Potatoes Whole Baby Potatoes With Extra Virgin Olive Oil & Sea Salt, Extra Virgin Olive Oil & Sea Salt	31.6	118	21.2	—	2.4	2.9	2.4

Whole Grain Brown Rice vs Spaghetti Marinara

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • AHOLD USA, INC. Whole Grain Brown Rice	79.3	141	30.3	—	2.1	1.1	3.5
Spaghetti Ma... Food 2 Food 2 • BELLISIO FOODS INC Spaghetti Marinara	81.2	113	20.7	1.4	1.4	1.9	3.8

Bourbon Bbq Recipe Meatballs vs Baked Potato Stix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bourbon Bbq ... Food 1 Food 1 • HOME MARKET FOODS, INC. Bourbon Bbq Recipe Meatballs	14.9	271	11.8	5.9	2.4	21.2	15.3
Baked Potato... Food 2 Food 2 • LUCKY FOODS, LLC Baked Potato Stix	49.1	159	25.2	2.8	1.9	5.6	3.7

Cilantro Lime Riced Veggie Blends, Cilantro Lime vs Green Bean Casserole

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cilantro Lim... Food 1 Food 1 • 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
Green Bean C... Food 2 Food 2 • MASSEY MEDICINALS LLC Green Bean Casserole	19.7	88	10.6	2.7	1.8	5.3	2.7

Zucchini Veggie Spirals, Zucchini vs Organic Tater Puffs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zucchini Veg... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Zucchini Veggie Spirals, Zucchini	2.0	18	2.4	1.2	1.2	—	1.2
Organic Tate... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Organic Tater Puffs	35.4	179	23.8	1.2	2.4	8.3	2.4

Chickpeas & Spinach With Sweet Potatoes, Brown Rice And Barley In A Light Olive Oil & Lemon Sauce Power Blend, Chickpeas & Spinach vs Broccoli Rabe & Smoked Provolone

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chickpeas & ... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Chickpeas & Spinach With Sweet Potatoes, Brown Rice And Barley In A Light Olive Oil & Lemon Sauce Power Blend, Chickpeas & Spinach	87.0	113	18.0	1.1	2.5	2.5	2.8
Broccoli Rab... Food 2 Food 2 • AHOLD USA, INC. Broccoli Rabe & Smoked Provolone	9.6	157	6.3	3.9	2.4	11.0	7.9

Spinach & Cheese Ravioli vs Cheese Ravioli, Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach & Ch... Food 1 Food 1 • SUPERVALU, INC. Spinach & Cheese Ravioli	54.6	200	30.0	2.0	2.0	4.5	9.0
Cheese Ravio... Food 2 Food 2 • LIDL Cheese Ravioli, Cheese	74.2	41	28.1	2.1	2.1	4.8	7.5

Cilantro Lime Steam In Bag Rice & Vegetables, Cilantro Lime vs Edamame, Cauliflower & Sweet Potato Riced Medley, Edamame, Cauliflower & Sweet Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cilantro Lim... Food 1 Food 1 • TARGET STORES Cilantro Lime Steam In Bag Rice & Vegetables, Cilantro Lime	39.7	133	25.3	2.4	1.2	2.4	2.4
Edamame, Cau... Food 2 Food 2 • SEAPOINT FARMS, LLC Edamame, Cauliflower & Sweet Potato Riced Medley, Edamame, Cauliflower & Sweet Potato	7.9	71	8.2	2.4	3.5	2.4	5.9

Original Mashed Cauliflower, Original vs Sonic Tots, 28 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Mas... Food 1 Food 1 • BIRDS EYE Original Mashed Cauliflower, Original	8.0	32	4.8	2.4	1.6	1.2	0.8
Sonic Tots, ... Food 2 Food 2 • LAMB WESTON SALES, INC. Sonic Tots, 28 Oz	35.2	214	23.8	1.2	2.4	11.9	2.4

Uncured Ham & Cheese Creamy Egg Custard With Sharp White Cheddar, Uncured Ham, Parmesan Cheese, And Chives Egg Bites, Uncured Ham & Cheese vs Potatoes & Cheese With Sauteed Onions Homemade Pierogi, Potatoes & Cheese With Sauteed Onions

Food	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, Uncured Ham & Cheese	3.8	260	2.6	—	—	20.8	15.6
Potatoes & C... Food 2 Food 2 • 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

Vegetables With Rice vs Cauliflower Seasoned With Salt, Pepper, Roasted Garlic & Onion Microwave Roasters, Cauliflower

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetables W... Food 1 Food 1 • THE KROGER CO. Vegetables With Rice	29.9	80	18.2	1.1	1.1	—	2.3
Cauliflower ... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Cauliflower Seasoned With Salt, Pepper, Roasted Garlic & Onion Microwave Roasters, Cauliflower	7.8	59	4.7	1.8	2.4	3.5	1.8

Farro & Quinoa Organic With Broccoli And Feta, Farro & Quinoa vs White Cheddar Riced Cauliflower With Black Pepper

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farro & Quin... Food 1 Food 1 • 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
White Chedda... Food 2 Food 2 • CONAGRA BRANDS, INC. White Cheddar Riced Cauliflower With Black Pepper	9.9	76	5.3	1.5	1.5	4.6	3.8

Cauliflower Gnocchi With Tomato Sauce Organic Plant Powered Plates, Cauliflower With Tomato Sauce vs Oven Crispy Popcorn Shrimp

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauliflower ... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Cauliflower Gnocchi With Tomato Sauce Organic Plant Powered Plates, Cauliflower With Tomato Sauce	41.6	136	23.6	7.3	4.5	2.7	4.6
Oven Crispy ... Food 2 Food 2 • RICH PRODUCTS CORPORATION Oven Crispy Popcorn Shrimp	42.1	271	27.1	2.4	1.2	12.9	11.8

Creamy Jalapeno Ranch Dip, Creamy Jalapeno Ranch vs Fire Roasted Corn, Fire Roasted

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Jalap... Food 1 Food 1 • WAL-MART STORES, INC. Creamy Jalapeno Ranch Dip, Creamy Jalapeno Ranch	3.9	219	9.4	3.1	3.1	15.6	9.4
Fire Roasted... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Fire Roasted Corn, Fire Roasted	25.6	169	20.5	7.2	4.8	7.2	3.6

Couscous Blend With Vegetables vs Mediterranean Style Steam In Bag Riced Cauliflower, Mediterranean Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Couscous Ble... Food 1 Food 1 • SEASON'S CHOICE Couscous Blend With Vegetables	35.7	114	15.0	2.9	2.1	3.9	2.9
Mediterranea... Food 2 Food 2 • HANOVER FOODS CORPORATION Mediterranean Style Steam In Bag Riced Cauliflower, Mediterranean Style	7.8	44	6.2	2.7	2.7	2.2	1.8

Loaded Baked Potato Pierogies vs Broccoli Riced Veggies, Broccoli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Loaded Baked... Food 1 Food 1 • ATEECO, INC. Loaded Baked Potato Pierogies	80.5	184	28.3	1.3	1.3	5.9	5.3
Broccoli Ric... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Broccoli Riced Veggies, Broccoli	2.1	24	4.7	1.2	3.5	—	2.4

Asian Bbq Style 7 Whole Grains vs Green Giant Rosemary Steamers

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asian Bbq St... Food 1 Food 1 • LAKESIDE FOODS, INC. Asian Bbq Style 7 Whole Grains	53.6	120	21.1	4.2	2.1	2.1	2.8
Green Giant ... Food 2 Food 2 • GENERAL MILLS, INC. Green Giant Rosemary Steamers	49.5	88	14.2	2.2	3.1	2.7	2.7

Broccoli Cakes, Broccoli vs Huayro Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Cak... Food 1 Food 1 • DR. PRAEGER'S SENSIBLE FOODS, INC. Broccoli Cakes, Broccoli	25.6	128	18.1	1.1	4.3	3.7	4.3
Huayro Potato Food 2 Food 2 • PERUVIAN IMPORT COMPANY Huayro Potato	55.8	103	23.2	—	0.8	—	2.0

Bourbon Bbq Recipe Meatballs vs Rice Pilaf Long Grain Rice & Orzo Pasta With Vegetables & Spices Sides, Rice Pilaf

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bourbon Bbq ... Food 1 Food 1 • HOME MARKET FOODS, INC. Bourbon Bbq Recipe Meatballs	14.9	271	11.8	5.9	2.4	21.2	15.3
Rice Pilaf L... Food 2 Food 2 • ZATARAIN'S INC. Rice Pilaf Long Grain Rice & Orzo Pasta With Vegetables & Spices Sides, Rice Pilaf	84.4	356	74.6	1.7	1.7	0.9	8.5

Frozen Prepared Sides Comparisons For Diabetics