What are Foundation Foods food comparisons?

Foundation Foods 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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Banana (Raw) vs Kale (Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana (Raw) Food 1 Food 1 • USDA Banana (Raw)	100g	42.5	97	23.0	15.8	1.7	0.3	0.7
Kale (Frozen) Food 2 Food 2 • USDA Kale (Frozen)	100g	10.5	36	5.3	1.1	—	1.2	2.9

Pastry Flour vs Mustard (Prepared)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pastry Flour Food 1 Food 1 • USDA Pastry Flour	100g	100.0	358	77.2	—	—	1.6	8.8
Mustard (Pre... Food 2 Food 2 • USDA Mustard (Prepared)	100g	2.0	61	5.3	1.4	4.3	3.4	4.3

Chicken Egg Yolk (Raw) vs Pastry Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Raw)	100g	1.9	334	1.0	—	—	28.8	16.2
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100g	100.0	358	77.2	—	—	1.6	8.8

Sugar (Granulated) vs Nectarine (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sugar (Granu... Food 1 Food 1 • USDA Sugar (Granulated)	100g	100.0	385	99.6	99.8	—	0.3	—
Nectarine (Raw) Food 2 Food 2 • USDA Nectarine (Raw)	100g	15.3	39	9.2	7.9	1.5	0.3	1.1

White Bread Flour vs Swiss Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Bread ... Food 1 Food 1 • USDA White Bread Flour	100g	100.0	363	72.8	—	—	1.7	14.3
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	100g	2.6	393	1.4	—	—	31.0	27.0

Skim Milk (Pasteurized, Vitamin A And D Fortified) vs Williams Pear (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skim Milk (P... Food 1 Food 1 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	100g	9.8	34	4.9	5.1	—	0.1	3.4
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Brown Rice Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Cow M... Food 1 Food 1 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	100g	9.7	50	4.9	4.9	—	1.9	3.4
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2

Mozzarella Cheese Low Moisture Part Skim vs Sugar (Granulated)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mozzarella C... Food 1 Food 1 • USDA Mozzarella Cheese Low Moisture Part Skim	100g	8.2	298	4.4	1.8	—	20.4	23.7
Sugar (Granu... Food 2 Food 2 • USDA Sugar (Granulated)	100g	100.0	385	99.6	99.8	—	0.3	—

Red Onion (Raw) vs Chicken Egg (Shell Off, Solids, Dried)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Onion (Raw) Food 1 Food 1 • USDA Red Onion (Raw)	100g	15.4	44	9.9	5.8	2.2	0.1	0.9
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg (Shell Off, Solids, Dried)	100g	3.2	575	1.9	—	—	39.8	48.1

Dill Pickle vs White Wheat Flour (Unbleached, Enriched)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dill Pickle Food 1 Food 1 • USDA Dill Pickle	100g	2.0	12	2.0	1.3	1.0	0.4	0.5
White Wheat ... Food 2 Food 2 • USDA White Wheat Flour (Unbleached, Enriched)	100g	100.0	358	73.2	—	—	1.5	13.1

Mustard (Prepared) vs Banana (Overripe, Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mustard (Pre... Food 1 Food 1 • USDA Mustard (Prepared)	100g	2.0	61	5.3	1.4	4.3	3.4	4.3
Banana (Over... Food 2 Food 2 • USDA Banana (Overripe, Raw)	100g	36.7	85	20.1	15.8	1.7	0.2	0.7

Garlic Bulb (Raw) vs Queso Blanco Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Bulb ... Food 1 Food 1 • USDA Garlic Bulb (Raw)	100g	50.3	143	28.2	—	2.7	0.4	6.6
Queso Blanco... Food 2 Food 2 • USDA Queso Blanco Cheese	100g	3.8	326	2.1	0.4	—	24.3	24.5

Chicken Egg vs White Rice Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg Food 1 Food 1 • USDA Chicken Egg	100g	1.8	148	1.0	0.2	—	10.0	12.4
White Rice F... Food 2 Food 2 • USDA White Rice Flour	100g	100.0	359	79.8	—	0.5	1.3	6.9

Ricotta Cheese vs Brown Rice Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ricotta Cheese Food 1 Food 1 • USDA Ricotta Cheese	100g	13.3	157	6.9	—	—	11.0	7.8
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2

Banana (Overripe, Raw) vs Red Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana (Over... Food 1 Food 1 • USDA Banana (Overripe, Raw)	100g	36.7	85	20.1	15.8	1.7	0.2	0.7
Red Onion (Raw) Food 2 Food 2 • USDA Red Onion (Raw)	100g	15.4	44	9.9	5.8	2.2	0.1	0.9

Chicken Egg vs Oatmeal Raisin Cookie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg Food 1 Food 1 • USDA Chicken Egg	100g	1.8	148	1.0	0.2	—	10.0	12.4
Oatmeal Rais... Food 2 Food 2 • USDA Oatmeal Raisin Cookie	100g	100.0	430	69.6	34.8	3.3	14.3	5.8

Banana (Overripe, Raw) vs Kale Leaf (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana (Over... Food 1 Food 1 • USDA Banana (Overripe, Raw)	100g	36.7	85	20.1	15.8	1.7	0.2	0.7
Kale Leaf (Raw) Food 2 Food 2 • USDA Kale Leaf (Raw)	100g	0.6	35	4.4	0.8	4.1	1.5	2.9

White Wheat Flour (Unbleached, Enriched) vs Banana (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Wheat ... Food 1 Food 1 • USDA White Wheat Flour (Unbleached, Enriched)	100g	100.0	358	73.2	—	—	1.5	13.1
Banana (Raw) Food 2 Food 2 • USDA Banana (Raw)	100g	42.5	97	23.0	15.8	1.7	0.3	0.7

Cow Whole Milk 3.5% Fat (Vitamin D Fortified) vs Fig (Dried)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cow Whole Mi... Food 1 Food 1 • USDA Cow Whole Milk 3.5% Fat (Vitamin D Fortified)	100g	9.2	60	4.6	4.8	—	3.2	3.3
Fig (Dried) Food 2 Food 2 • USDA Fig (Dried)	100g	100.0	249	63.9	47.9	9.8	0.9	3.3

Pupusa (Dish) vs Swiss Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pupusa (Dish) Food 1 Food 1 • USDA Pupusa (Dish)	100g	50.1	229	31.5	1.3	5.8	9.0	5.6
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	100g	2.6	393	1.4	—	—	31.0	27.0

Foundation Foods Comparisons