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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Organic Riced Cauliflower vs Long Grain White Rice Side Dish, Long Grain White Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Rice... Food 1 Food 1 • ITTELLA INTERNATIONAL, INC. Organic Riced Cauliflower	1.9	24	3.5	1.2	2.4	—	2.4
Long Grain W... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Long Grain White Rice Side Dish, Long Grain White Rice	55.7	130	28.0	—	—	—	3.0

Riced Medley Of Broccoli, Carrot & Cauliflower vs Broccoli With Sweet Potatoes & White Beans Veggie Tots, Sweet Potatoes & White Beans

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Riced Medley... Food 1 Food 1 • LUNDS INC Riced Medley Of Broccoli, Carrot & Cauliflower	5.9	35	5.9	2.4	2.4	0.8	2.4
Broccoli Wit... Food 2 Food 2 • FARMWISE LLC Broccoli With Sweet Potatoes & White Beans Veggie Tots, Sweet Potatoes & White Beans	35.1	188	25.9	2.4	4.7	8.2	5.9

Unseasoned With Carrots, Onions, And Red Quinoa Riced Broccoli, Unseasoned vs Garlic & Herbs Riced Cauliflower With Green Onion And Savory Garlic Seasoning, Garlic & Herbs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unseasoned W... Food 1 Food 1 • DEL MONTE FOODS INC. Unseasoned With Carrots, Onions, And Red Quinoa Riced Broccoli, Unseasoned	5.9	29	5.9	2.4	2.4	—	1.2
Garlic & Her... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Garlic & Herbs Riced Cauliflower With Green Onion And Savory Garlic Seasoning, Garlic & Herbs	5.9	47	5.9	1.2	2.4	2.4	1.2

Au Gratin Potatoes With Real Cheddar Cheese, Au Gratin vs Garlic & Herbs Riced Cauliflower With Green Onion And Savory Garlic Seasoning, Garlic & Herbs

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Au Gratin Po... Food 1 Food 1 • CAPTAIN KENS FROZEN FOODS Au Gratin Potatoes With Real Cheddar Cheese, Au Gratin	41.4	109	13.5	1.2	1.2	3.5	3.5
Garlic & Her... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Garlic & Herbs Riced Cauliflower With Green Onion And Savory Garlic Seasoning, Garlic & Herbs	5.9	47	5.9	1.2	2.4	2.4	1.2

Irene's, Sweet Potato Bites vs Cauliflower Medley Riced Veggies, Cauliflower Medley

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Irene's, Swe... Food 1 Food 1 • IRENE'S BAKERY/GOURMET KITCHEN Irene's, Sweet Potato Bites	13.9	91	21.2	—	—	—	3.0
Cauliflower ... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Cauliflower Medley Riced Veggies, Cauliflower Medley	5.9	29	5.9	2.4	2.4	—	2.4

365 Everyday Value, Organic Butternut Squash Ravioli vs Seasoned Vegetables For Southern Cooking With Snaps Field Peas

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
365 Everyday... Food 1 Food 1 • WHOLE FOODS MARKET, INC. 365 Everyday Value, Organic Butternut Squash Ravioli	90.7	202	42.1	3.5	1.8	0.4	6.1
Seasoned Veg... Food 2 Food 2 • THE PICTSWEET COMPANY Seasoned Vegetables For Southern Cooking With Snaps Field Peas	33.3	160	24.7	2.5	3.7	2.5	8.6

Original Mashed Cauliflower, Original vs Cauliflower Vegetable Tots, Cauliflower

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Mas... Food 1 Food 1 • B&G FOODS NORTH AMERICA, INC. Original Mashed Cauliflower, Original	9.9	56	5.6	1.6	1.6	3.2	1.6
Cauliflower ... Food 2 Food 2 • GIANT EAGLE, INC. Cauliflower Vegetable Tots, Cauliflower	25.4	150	20.0	2.5	3.8	7.5	3.8

Homestyle Mashed Potatoes vs Thick & Fluffy Whole Grain Blueberry Waffles, Blueberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ma... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Homestyle Mashed Potatoes	35.6	103	12.3	1.9	0.6	4.5	3.9
Thick & Fluf... Food 2 Food 2 • THE KELLOGG COMPANY Thick & Fluffy Whole Grain Blueberry Waffles, Blueberry	37.1	218	40.0	9.1	5.5	7.3	5.5

Layered Sliced Potatoes Baked In A Cream Sauce vs Cauliflower Veggie Hash Browns

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Layered Slic... Food 1 Food 1 • KINGS SUPER MARKETS INC Layered Sliced Potatoes Baked In A Cream Sauce	29.6	121	12.1	1.4	1.4	7.1	2.9
Cauliflower ... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Cauliflower Veggie Hash Browns	19.5	154	13.2	2.2	2.2	8.8	5.5

Butternut Squash Risotto vs Breaded Cut Okra

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butternut Sq... Food 1 Food 1 • BYERLY FOODS INTERNATIONAL Butternut Squash Risotto	43.1	165	19.1	0.9	—	9.6	2.6
Breaded Cut ... Food 2 Food 2 • STILWELL FOODS, INC. Breaded Cut Okra	29.8	94	20.0	2.4	2.4	—	2.4

Broccoli With Potatoes & White Beans, Broccoli vs Seasoned Asparagus With Uncured Bacon*

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Wit... Food 1 Food 1 • FARMWISE LLC Broccoli With Potatoes & White Beans, Broccoli	35.4	176	24.7	1.2	3.5	7.1	3.5
Seasoned Asp... Food 2 Food 2 • TEN BC LLC Seasoned Asparagus With Uncured Bacon*	3.9	47	4.7	2.4	2.4	1.8	3.5

Creamy Garlic Pasta Shells In A Creamy Garlic Flavored Sauce Pasta Sides, Creamy Garlic vs Baked Potato, Casserole

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Garli... Food 1 Food 1 • BEKTROM FOODS, INC Creamy Garlic Pasta Shells In A Creamy Garlic Flavored Sauce Pasta Sides, Creamy Garlic	97.5	366	73.2	2.8	2.8	2.1	11.3
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

Cheesy Potato Bake With Bacon Added Diced Potatoes In A Creamy Cheddar Cheese Sauce With Bacon Added, Cheesy Potato Bake With Bacon vs Huayro Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheesy Potat... Food 1 Food 1 • NESTLE USA-FROZEN FOOD DIVISION Cheesy Potato Bake With Bacon Added Diced Potatoes In A Creamy Cheddar Cheese Sauce With Bacon Added, Cheesy Potato Bake With Bacon	31.3	150	14.2	2.5	0.8	7.5	6.7
Huayro Potato Food 2 Food 2 • PERUVIAN IMPORT COMPANY Huayro Potato	55.8	103	23.2	—	0.8	—	2.0

Quinoa & Potato Qrispy Q's Healthy Hashbrown Bites, Original, Sea Salt vs Roasted Red Potato Blend With Broccoli, Carrots, Corn & Red Pepper, Roasted Red Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa & Pot... Food 1 Food 1 • QRUNCH FOODS, LLC Quinoa & Potato Qrispy Q's Healthy Hashbrown Bites, Original, Sea Salt	19.6	172	17.2	1.6	1.6	9.4	3.1
Roasted Red ... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Roasted Red Potato Blend With Broccoli, Carrots, Corn & Red Pepper, Roasted Red Potato	17.9	67	14.7	2.7	2.7	—	2.7

Sweet & Savory Vegetable Rice Bowl vs Mashed Sweet Potatoes & Carrots

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet & Savo... Food 1 Food 1 • GLENCOURT INC. Sweet & Savory Vegetable Rice Bowl	100.0	133	22.6	3.2	0.8	3.6	2.8
Mashed Sweet... Food 2 Food 2 • BIRDS EYE Mashed Sweet Potatoes & Carrots	35.9	98	17.1	9.8	2.4	2.9	0.8

Southern Style Crowder Peas, Southern Style vs Whipped Sweet Potatoes Fluffy Whipped Sweet Potatoes Lightly Sweetened With Molasses And Skim Milk, Whipped Sweet Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southern Sty... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Southern Style Crowder Peas, Southern Style	33.3	148	27.2	—	6.2	0.6	9.9
Whipped Swee... Food 2 Food 2 • NESTLE USA-FROZEN FOOD DIVISION Whipped Sweet Potatoes Fluffy Whipped Sweet Potatoes Lightly Sweetened With Molasses And Skim Milk, Whipped Sweet Potatoes	59.5	126	25.2	15.8	1.6	2.4	1.6

Steam In Bag Smokey Bacon Flavored Sauce Seasoned Green Beans & Potatoes, Smokey Bacon vs Vegetable Fried Rice Seasoned Long Grain Rice With Edamame, Carrot, Onion, Red Bell Pepper And Egg Side Dish, Vegetable Fried Rice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 • HANOVER FOODS CORPORATION Steam In Bag Smokey Bacon Flavored Sauce Seasoned Green Beans & Potatoes, Smokey Bacon	55.2	102	11.7	1.1	1.8	5.7	1.4
Vegetable Fr... Food 2 Food 2 • INNOVASIAN CUISINE ENTERPRISES, LLC Vegetable Fried Rice Seasoned Long Grain Rice With Edamame, Carrot, Onion, Red Bell Pepper And Egg Side Dish, Vegetable Fried Rice	51.4	130	23.5	0.9	0.9	2.6	3.5

Tattooed Chef Spanish Style Grain Free Rice, 10 Oz vs Pre Cut Russet Potatoes

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tattooed Che... Food 1 Food 1 • AMBROSETTI'S SISTER Tattooed Chef Spanish Style Grain Free Rice, 10 Oz	37.0	184	21.1	1.8	4.4	7.9	7.0
Pre Cut Russ... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Pre Cut Russet Potatoes	31.8	74	17.9	1.1	1.1	—	2.1

Corn & Black Bean With Brown Rice vs Zucchini Chips With Sweet & Sour Sauce Thick Cut Zucchini Coated In A Crispy Seasoned Breading With A Side Of Tasty Sweet & Sour Sauce, Zucchini Chips With Sweet & Sour Sauce

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn & Black... Food 1 Food 1 • GENERAL MILLS, INC. Corn & Black Bean With Brown Rice	92.8	127	23.7	2.6	3.1	2.2	4.0
Zucchini Chi... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Zucchini Chips With Sweet & Sour Sauce Thick Cut Zucchini Coated In A Crispy Seasoned Breading With A Side Of Tasty Sweet & Sour Sauce, Zucchini Chips With Sweet & Sour Sauce	33.4	187	24.0	1.3	1.3	8.0	4.0

Rice With Black Beans vs Couscous And Quinoa With Vegetables

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice With Bl... Food 1 Food 1 • GOYA FOODS, INC. Rice With Black Beans	59.3	134	23.9	0.7	2.8	2.8	4.2
Couscous And... Food 2 Food 2 • KINGS SUPER MARKETS INC Couscous And Quinoa With Vegetables	59.0	184	29.0	2.6	2.6	5.3	5.3

Frozen Prepared Sides Comparisons For Diabetics