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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Carrot Spirals With Ginger Soy Sauce Organic Plant Powered Plates, Carrot Spirals vs Cheezy Cauliflower & Broccoli

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot Spira... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Carrot Spirals With Ginger Soy Sauce Organic Plant Powered Plates, Carrot Spirals	16.0	55	9.1	4.6	1.8	1.4	0.9
Cheezy Cauli... Food 2 Food 2 Cheezy Cauliflower & Broccoli	49.1	95	11.3	1.1	2.5	3.5	4.2

Original Hushpuppies, Authentic Southern Recipe vs Spinach Cakes, Spinach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Hus... Food 1 Food 1 • SAVANNAH FOOD COMPANY, INC. Original Hushpuppies, Authentic Southern Recipe	31.4	245	34.7	4.1	2.0	8.2	4.1
Spinach Cake... Food 2 Food 2 • DR. PRAEGER'S SENSIBLE FOODS, INC. Spinach Cakes, Spinach	27.5	149	18.1	1.1	3.2	5.3	5.3

Powered By Plants Ancient Grains With Riced Broccoli, Farro And Black Barley, Riced Broccoli, Farro And Black Barley vs Quinoa & Asparagus Vegetable Blend, Quinoa & Asparagus

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Powered By P... Food 1 Food 1 • SMALL PLANET FOODS, INC. Powered By Plants Ancient Grains With Riced Broccoli, Farro And Black Barley, Riced Broccoli, Farro And Black Barley	43.5	97	19.4	0.7	4.2	0.7	4.2
Quinoa & Asp... Food 2 Food 2 • DELHAIZE AMERICA, INC. Quinoa & Asparagus Vegetable Blend, Quinoa & Asparagus	35.7	107	15.0	1.4	2.1	2.9	3.6

Mediterranean Quinoa Blend Of Quinoa, Brown Rice, Italian Style Green Beans, Zucchini, Yellow Squash & Red Peppers, Mediterranean vs Butternut Squash Veggie Cakes, Butternut Squash

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • HY-VEE, INC. Mediterranean Quinoa Blend Of Quinoa, Brown Rice, Italian Style Green Beans, Zucchini, Yellow Squash & Red Peppers, Mediterranean	19.7	66	9.9	0.8	1.7	—	5.0
Butternut Sq... Food 2 Food 2 • CLASSIC COOKING INC. Butternut Squash Veggie Cakes, Butternut Squash	19.6	140	19.3	7.0	1.8	6.1	3.5

Tuscan Quinoa Blend With White Beans, Kale & Fire Roasted Mushrooms vs Organic Wild Rice Mushroom Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuscan Quino... Food 1 Food 1 • HARVEST FOOD GROUP, INC. Tuscan Quinoa Blend With White Beans, Kale & Fire Roasted Mushrooms	47.4	129	18.4	0.7	2.0	4.1	4.1
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

Asian With Cauliflower, Chickpeas, Spinach, Carrots, Peas & Mushrooms Riced Cauliflower, Asian vs Olive Oil & Lemon Couscous & Spinach, Olive Oil & Lemon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asian With C... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Asian With Cauliflower, Chickpeas, Spinach, Carrots, Peas & Mushrooms Riced Cauliflower, Asian	21.8	80	12.0	—	3.2	2.0	4.0
Olive Oil & ... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Olive Oil & Lemon Couscous & Spinach, Olive Oil & Lemon	100.0	131	21.2	1.4	2.1	3.2	5.0

Spicy Gochujang Cauliflower With Brussels Sprouts, Chickpeas And Quinoa, Riced Cauliflower, Cashews And Pickled Onions, Spicy Gochujang vs Cauliflower & Sweet Potato Riced Veggies, Cauliflower & Sweet Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Gochuj... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Spicy Gochujang Cauliflower With Brussels Sprouts, Chickpeas And Quinoa, Riced Cauliflower, Cashews And Pickled Onions, Spicy Gochujang	71.0	106	15.8	4.2	4.2	2.9	3.9
Cauliflower ... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Cauliflower & Sweet Potato Riced Veggies, Cauliflower & Sweet Potato	17.8	59	12.9	1.2	2.4	—	2.4

Broccoli & Rice Casserole, Broccoli & Rice vs Lemon Rosemary Grains, Lemon Rosemary

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli & R... Food 1 Food 1 • HANS KISSLE CO., INC. Broccoli & Rice Casserole, Broccoli & Rice	58.9	138	13.4	1.7	0.8	7.1	5.0
Lemon Rosema... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Lemon Rosemary Grains, Lemon Rosemary	100.0	165	30.6	2.1	3.5	2.5	6.7

Jasmine Long Grain White Rice, Jasmine vs Quinoa, Corn & Black Beans

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jasmine Long... Food 1 Food 1 • CONAGRA FROZEN FOODS Jasmine Long Grain White Rice, Jasmine	83.5	131	29.0	—	—	0.3	2.8
Quinoa, Corn... Food 2 Food 2 • TARGET STORES Quinoa, Corn & Black Beans	47.5	107	20.0	3.6	2.9	1.1	3.6

Three Cheese Risotto With Nutmeg & Black Pepper, Three Cheese With Nutmeg & Black Pepper vs Macaroni & Soy Cheeze, Soy Cheeze

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Three Cheese... Food 1 Food 1 • WAL-MART STORES, INC. Three Cheese Risotto With Nutmeg & Black Pepper, Three Cheese With Nutmeg & Black Pepper	74.2	194	22.9	0.6	0.6	7.7	5.9
Macaroni & S... Food 2 Food 2 • AMY'S KITCHEN INC. Macaroni & Soy Cheeze, Soy Cheeze	74.2	145	16.5	0.8	1.6	5.9	6.3

Cauliflower Shepherd's Pie, Cauliflower vs Brown Sugar Mashed Sweet Potatoes, Brown Sugar

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauliflower ... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Cauliflower Shepherd's Pie, Cauliflower	51.5	101	11.9	2.2	0.4	5.3	2.2
Brown Sugar ... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Brown Sugar Mashed Sweet Potatoes, Brown Sugar	71.5	141	28.2	11.1	1.5	2.6	1.5

Butternut Squash Vegetable Spirals, Butternut Squash vs Easy Quinoa Mediterranean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butternut Sq... Food 1 Food 1 • GIANT EAGLE, INC. Butternut Squash Vegetable Spirals, Butternut Squash	23.9	59	14.1	2.4	—	—	2.4
Easy Quinoa ... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Easy Quinoa Mediterranean	45.7	100	18.6	2.1	2.1	1.8	2.9

Spicy Sesame Breakfast Scramble vs Broccoli, Cauliflower, Carrots & Cheese Sauce, Cheese Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Sesame... Food 1 Food 1 • CAULIPOWER, LLC Spicy Sesame Breakfast Scramble	43.4	103	14.1	3.3	2.2	3.8	3.3
Broccoli, Ca... Food 2 Food 2 • 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

Spicy Gochujang Cauliflower With Brussels Sprouts, Chickpeas And Quinoa, Riced Cauliflower, Cashews And Pickled Onions, Spicy Gochujang vs Southwest Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spicy Gochuj... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Spicy Gochujang Cauliflower With Brussels Sprouts, Chickpeas And Quinoa, Riced Cauliflower, Cashews And Pickled Onions, Spicy Gochujang	71.0	106	15.8	4.2	4.2	2.9	3.9
Southwest Rice Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Southwest Rice	81.2	122	22.9	1.1	1.1	1.9	2.7

Italian Style Power Blend Of Whole Grains, Lentils, Spinach, Broccoli With White Beans And Garlic Parmesan Sauce, Italian Style vs Butternut Squash Bake, Butternut

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
Butternut Sq... Food 2 Food 2 • CLASSIC COOKING INC. Butternut Squash Bake, Butternut	63.6	91	19.2	7.6	3.0	0.5	3.5

Cheddar & Bacon Loaded With Shredded Cheddar Cheese, Sour Cream And Bacon Twice Baked Potatoes, Cheddar & Bacon vs Eggplant Grilled Veggies, Eggplant

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar & Ba... Food 1 Food 1 • WAL-MART STORES, INC. Cheddar & Bacon Loaded With Shredded Cheddar Cheese, Sour Cream And Bacon Twice Baked Potatoes, Cheddar & Bacon	60.5	200	24.8	1.4	3.4	9.0	6.2
Eggplant Gri... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Eggplant Grilled Veggies, Eggplant	11.9	51	11.1	6.1	5.1	—	2.0

Garden Herbs Steam In Bag Riced Cauliflower vs Corn Souffle A Simple Recipe Of Corn Baked With Skim Milk & Eggs, Corn Souffle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Herbs... Food 1 Food 1 Garden Herbs Steam In Bag Riced Cauliflower	3.9	29	4.7	2.4	2.4	—	2.4
Corn Souffle... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Corn Souffle A Simple Recipe Of Corn Baked With Skim Milk & Eggs, Corn Souffle	39.5	120	17.6	5.6	1.6	3.6	4.0

Parmesan Garlic Green Pea Pasta, Riced Broccoli, Riced Cauliflower, Grilled Zucchini, Tomatoes & Seasoning Riced Veggie Blends, Parmesan Garlic vs Cheese Burekas, Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Gar... Food 1 Food 1 • 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
Cheese Burek... Food 2 Food 2 • ANALOGIX SEMICONDUCTOR, INC. Cheese Burekas, Cheese	23.2	289	31.6	2.6	—	15.8	5.3

Bamboo Bundle Sticky Rice Meals Wrapped In Bamboo Leaves vs Riced Cauliflower Blend With Peas, Carrots & Red Bell Peppers

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bamboo Bundl... Food 1 Food 1 • THE NATURAL HAPA Bamboo Bundle Sticky Rice Meals Wrapped In Bamboo Leaves	37.8	77	15.5	0.7	2.1	1.1	2.8
Riced Caulif... Food 2 Food 2 • HARVEST FOOD GROUP, INC. Riced Cauliflower Blend With Peas, Carrots & Red Bell Peppers	8.0	51	6.7	2.3	2.2	2.3	2.3

Seasoned Vegetables For The Air Fryer Mexican Street Corn vs Quinoa & Spinach Power Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Veg... Food 1 Food 1 • THE PICTSWEET COMPANY Seasoned Vegetables For The Air Fryer Mexican Street Corn	35.7	135	27.0	8.1	2.7	2.0	2.7
Quinoa & Spi... Food 2 Food 2 Quinoa & Spinach Power Blend	87.2	109	18.3	7.1	2.8	2.5	3.2

Frozen Prepared Sides Comparisons For Diabetics