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

Jerusalem Potato Burekas vs Organic Wild Rice Mushroom Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jerusalem Po... Food 1 Food 1 • ANALOGIX SEMICONDUCTOR, INC. Jerusalem Potato Burekas	23.2	289	31.6	—	—	15.8	5.3
Organic Wild... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Organic Wild Rice Mushroom Blend	59.2	141	22.5	2.8	1.4	4.2	3.5

100% Ancient Grain Steam In Bag Quinoa, 100% Ancient Grain vs White Long Grain Rice, White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Ancient... Food 1 Food 1 • TARGET STORES 100% Ancient Grain Steam In Bag Quinoa, 100% Ancient Grain	57.5	121	22.9	—	2.1	1.8	4.3
White Long G... Food 2 Food 2 • PINNACLE FOODS GROUP LLC White Long Grain Rice, White	91.5	145	31.7	—	—	—	2.8

Riced Edamame vs Sauted Glazed Onion

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Riced Edamame Food 1 Food 1 • SEAPOINT FARMS, LLC Riced Edamame	3.8	141	9.4	—	7.1	5.9	11.8
Sauted Glaze... Food 2 Food 2 • JAYCO SALES INTERNATIONAL, INC. Sauted Glazed Onion	5.7	364	18.2	6.1	—	30.3	—

Vegetables With Rice vs Grain & Vegetable Blends Chimichurri Rice With Tomatoes, Onions & Peas, Grain & Vegetable Blends

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
Grain & Vege... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Grain & Vegetable Blends Chimichurri Rice With Tomatoes, Onions & Peas, Grain & Vegetable Blends	45.8	92	18.3	2.1	2.1	0.4	2.8

Brown Rice, Corn, Black Beans And Red Bell Pepper Organic Hearty Blend, Brown Rice, Corn, Black Beans And Red Bell Pepper vs Steamables Whole Grain Brown Rice

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 W... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Steamables Whole Grain Brown Rice	79.3	141	30.3	—	2.1	1.1	3.5

Larry's, Mashed Potatoes, Sour Cream & Chives, Sour Cream & Chives vs Four Cheese Stuffed With Sour Cream, Cheddar, Parmesan, Asiago And Monterey Jack Cheese Twice Baked Potatoes, Four Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Larry's, Mas... Food 1 Food 1 • THE SCHWAN FOOD COMPANY Larry's, Mashed Potatoes, Sour Cream & Chives, Sour Cream & Chives	47.4	134	18.3	5.6	1.4	5.6	2.1
Four Cheese ... Food 2 Food 2 • WAL-MART STORES, INC. Four Cheese Stuffed With Sour Cream, Cheddar, Parmesan, Asiago And Monterey Jack Cheese Twice Baked Potatoes, Four Cheese	68.1	228	28.3	2.1	4.1	9.7	6.9

Macaroni & Cheese vs Butter Balsamic Glazed Vegetables, Butter Balsamic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Macaroni & C... Food 1 Food 1 • H.J. HEINZ COMPANY Macaroni & Cheese	95.1	102	19.6	2.4	0.8	0.8	3.5
Butter Balsa... Food 2 Food 2 • AUTHENTIC JOY Butter Balsamic Glazed Vegetables, Butter Balsamic	9.9	76	6.7	4.8	1.9	4.8	1.9

Organic Brown Rice vs Organic Sweet Potato Croutions, Sweet Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Brow... Food 1 Food 1 • SAGE V FOODS LLC Organic Brown Rice	79.3	141	30.3	—	2.1	1.1	3.5
Organic Swee... Food 2 Food 2 • TRINITY FROZEN FOODS, LLC Organic Sweet Potato Croutions, Sweet Potato	29.6	153	22.4	8.2	4.7	5.9	2.4

Cauliflower Risotto Medley Riced Veggies, Cauliflower Risotto Medley vs Organic Riced Broccoli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauliflower ... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Cauliflower Risotto Medley Riced Veggies, Cauliflower Risotto Medley	3.9	24	4.7	2.4	2.4	—	2.4
Organic Rice... Food 2 Food 2 • SMALL PLANET FOODS, INC. Organic Riced Broccoli	4.0	31	5.2	1.0	3.1	—	3.1

Whole Grain Rice With Broccoli & Carrots, Broccoli & Carrots vs Hawaiian Style A Blend Of Whole Grains, Shelled Edamame, Carrots, Pineapple And White Beans With A Pineapple Ginger Sauce, Hawaiian Style

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Whole Grain Rice With Broccoli & Carrots, Broccoli & Carrots	97.3	88	18.3	0.7	1.1	0.5	2.1
Hawaiian Sty... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Hawaiian Style A Blend Of Whole Grains, Shelled Edamame, Carrots, Pineapple And White Beans With A Pineapple Ginger Sauce, Hawaiian Style	100.0	105	19.8	3.3	3.3	1.4	4.4

Potato & Onion Pierogies, Potato; Onion vs Asian Classics Udon Noodles

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Potato & Oni... Food 1 Food 1 • OLD FASHIONED KITCHEN, INC. Potato & Onion Pierogies, Potato; Onion	72.7	197	34.2	0.9	2.6	4.3	5.1
Asian Classi... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Asian Classics Udon Noodles	100.0	124	28.0	—	0.4	0.4	2.4

Zucchini Pancakes vs Cheddar Broccoli Topped With A Cheddar Parmesan Sauce And Panko Bread Crumbs Bake, Cheddar Broccoli

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
Cheddar Broc... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Cheddar Broccoli Topped With A Cheddar Parmesan Sauce And Panko Bread Crumbs Bake, Cheddar Broccoli	9.7	91	5.8	1.7	1.7	5.8	4.1

Couscous Italiano vs Ez Steam Brown Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Couscous Ita... Food 1 Food 1 • GIANT EAGLE, INC. Couscous Italiano	43.7	107	17.9	2.1	2.1	2.5	3.6
Ez Steam Bro... Food 2 Food 2 • THE GREAT ATLANTIC & PACIFIC TEA COMPANY, INC. Ez Steam Brown Rice	87.4	143	32.1	—	0.7	1.1	2.9

Classic Buffalo Style Take Out Crispy Wings vs Steam In Tray Homestyle Mashed Cauliflower

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Buff... Food 1 Food 1 • FOSTER POULTRY FARMS Classic Buffalo Style Take Out Crispy Wings	7.6	179	4.8	—	—	10.7	14.3
Steam In Tra... Food 2 Food 2 • HANOVER FOODS CORPORATION Steam In Tray Homestyle Mashed Cauliflower	2.1	74	1.5	0.7	0.7	6.7	1.5

Sweet Potato & Zucchini Golden & Red Quinoa With Sweet Potato, Zucchini & Yellow Squash Quinoa, Sweet Potato & Zucchini vs Original Cauli Tots, Original

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • THE KROGER CO. Sweet Potato & Zucchini Golden & Red Quinoa With Sweet Potato, Zucchini & Yellow Squash Quinoa, Sweet Potato & Zucchini	35.7	99	14.8	0.7	2.1	3.2	2.8
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

Garlic & Parmesan Roasted Red Potatoes, Garlic & Parmesan vs Meat Tortellini Pasta, Meat, Tortellini

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Par... Food 1 Food 1 • MR. DEE'S INC. Garlic & Parmesan Roasted Red Potatoes, Garlic & Parmesan	35.6	120	20.0	2.0	2.0	3.5	3.0
Meat Tortell... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Meat Tortellini Pasta, Meat, Tortellini	56.6	210	31.0	1.0	2.0	4.5	9.0

Seasoned Shredded Potatoes Tater Treats, Seasoned vs Brussels Sprouts & Applewood Bacon With Honey Butter Glaze, Honey Butter Glaze

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
Brussels Spr... Food 2 Food 2 • THE PERFECT BITE COMPANY Brussels Sprouts & Applewood Bacon With Honey Butter Glaze, Honey Butter Glaze	2.0	159	4.4	3.5	3.5	10.6	8.0

Mediterranean Blend Potatoes, Zucchini, And Carrots With Mediterranean Inspired Seasonings, Mediterranean Blend vs Cheese Bake Cauliflower, Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • GENERAL MILLS, INC. Mediterranean Blend Potatoes, Zucchini, And Carrots With Mediterranean Inspired Seasonings, Mediterranean Blend	21.7	106	15.3	2.4	2.4	4.7	2.4
Cheese Bake ... Food 2 Food 2 • SAFEWAY, INC. Cheese Bake Cauliflower, Cheese	13.7	71	5.9	2.9	1.8	3.5	2.9

Koch Foods Oven Cravers Cordon Bleu Family Pack, 4 Count, 20 Oz vs Goya Fried Plantain Cups, 12 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Koch Foods O... Food 1 Food 1 • KOCH FOODS OF MISSISSIPPI Koch Foods Oven Cravers Cordon Bleu Family Pack, 4 Count, 20 Oz	30.6	162	12.0	1.4	0.7	4.9	17.6
Goya Fried P... Food 2 Food 2 • GOYA FOODS, INC. Goya Fried Plantain Cups, 12 Oz	71.6	200	42.2	1.1	2.2	2.8	1.1

Zucchini Spirals With Basil Pesto vs Parmesan Garlic Green Pea Pasta, Riced Broccoli, Riced Cauliflower, Grilled Zucchini, Tomatoes & Seasoning Riced Veggie Blends, Parmesan Garlic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zucchini Spi... Food 1 Food 1 • AUTHENTIC JOY Zucchini Spirals With Basil Pesto	3.8	114	2.9	1.0	1.0	11.4	1.9
Parmesan Gar... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Parmesan Garlic Green Pea Pasta, Riced Broccoli, Riced Cauliflower, Grilled Zucchini, Tomatoes & Seasoning Riced Veggie Blends, Parmesan Garlic	29.4	100	10.6	1.2	1.8	4.1	4.7

Frozen Prepared Sides Comparisons For Diabetics