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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Cottage Cheese (Lowfat) vs Banana (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cottage Chee... Food 1 Food 1 • USDA Cottage Cheese (Lowfat)	100g	8.4	84	4.3	4.1	—	2.3	11.0
Banana (Raw) Food 2 Food 2 • USDA Banana (Raw)	100g	42.5	97	23.0	15.8	1.7	0.3	0.7

Oatmeal Raisin Cookie vs Swiss Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oatmeal Rais... Food 1 Food 1 • USDA Oatmeal Raisin Cookie	100g	100.0	430	69.6	34.8	3.3	14.3	5.8
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	100g	2.6	393	1.4	—	—	31.0	27.0

Banana (Raw) vs Greek Yogurt

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
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	100g	22.8	83	12.2	11.5	0.6	0.2	8.1

Flour (Unenriched, Unbleached) vs Chicken Egg Liquid (Pasteurized, Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (Unenr... Food 1 Food 1 • USDA Flour (Unenriched, Unbleached)	100g	100.0	362	74.6	—	3.0	1.7	12.0
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	100g	1.8	150	0.9	—	—	10.3	12.3

Tomato (Diced, Canned) vs White Rice Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato (Dice... Food 1 Food 1 • USDA Tomato (Diced, Canned)	100g	6.6	18	3.3	3.0	—	0.5	0.8
White Rice F... Food 2 Food 2 • USDA White Rice Flour	100g	100.0	359	79.8	—	0.5	1.3	6.9

Parmesan Cheese (Grated) vs White Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Che... Food 1 Food 1 • USDA Parmesan Cheese (Grated)	100g	22.3	421	12.4	0.1	—	28.0	29.6
White Bread Food 2 Food 2 • USDA White Bread	100g	91.5	270	49.2	5.3	2.3	3.6	9.4

Sugar (Granulated) vs Swiss Cheese

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	—
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	100g	2.6	393	1.4	—	—	31.0	27.0

White Bread Flour vs Carrot (Frozen)

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
Carrot (Frozen) Food 2 Food 2 • USDA Carrot (Frozen)	100g	9.4	37	7.9	4.2	3.2	0.5	0.8

Queso Blanco Cheese vs Sugar (Granulated)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Blanco... Food 1 Food 1 • USDA Queso Blanco Cheese	100g	3.8	326	2.1	0.4	—	24.3	24.5
Sugar (Granu... Food 2 Food 2 • USDA Sugar (Granulated)	100g	100.0	385	99.6	99.8	—	0.3	—

Green Bean (Canned) vs Flour (All Purpose)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Bean (... Food 1 Food 1 • USDA Green Bean (Canned)	100g	8.2	21	4.1	1.3	—	0.4	1.0
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100g	100.0	366	77.3	—	—	1.5	10.9

White Bread vs Dill Pickle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Bread Food 1 Food 1 • USDA White Bread	100g	91.5	270	49.2	5.3	2.3	3.6	9.4
Dill Pickle Food 2 Food 2 • USDA Dill Pickle	100g	2.0	12	2.0	1.3	1.0	0.4	0.5

White Wheat Flour (Unbleached, Enriched) vs Green Bean (Canned)

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
Green Bean (... Food 2 Food 2 • USDA Green Bean (Canned)	100g	8.2	21	4.1	1.3	—	0.4	1.0

Ricotta Cheese vs Soybean 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
Soybean Flour Food 2 Food 2 • USDA Soybean Flour	100g	49.8	452	27.9	—	—	20.7	38.6

Soybean Flour (Defatted) vs Pasteurized Process Cheese Food

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soybean Flou... Food 1 Food 1 • USDA Soybean Flour (Defatted)	100g	58.8	366	32.9	—	—	3.3	51.1
Pasteurized ... Food 2 Food 2 • USDA Pasteurized Process Cheese Food	100g	9.7	366	5.3	2.6	—	30.6	18.0

Oatmeal Raisin Cookie vs Greek Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oatmeal Rais... Food 1 Food 1 • USDA Oatmeal Raisin Cookie	100g	100.0	430	69.6	34.8	3.3	14.3	5.8
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	100g	7.1	61	3.6	3.3	—	0.4	10.3

Sugar (Granulated) vs Chicken Egg (Shell Off, Solids, Dried)

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	—
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg (Shell Off, Solids, Dried)	100g	3.2	575	1.9	—	—	39.8	48.1

Chicken Egg Yolk (Raw) vs Flour (All Purpose)

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
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100g	100.0	366	77.3	—	—	1.5	10.9

Fig (Dried) vs Grape Tomato (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fig (Dried) Food 1 Food 1 • USDA Fig (Dried)	100g	100.0	249	63.9	47.9	9.8	0.9	3.3
Grape Tomato... Food 2 Food 2 • USDA Grape Tomato (Raw)	100g	6.8	27	5.5	—	2.1	0.6	0.8

White Grapefruit Juice vs Onion Ring (Breaded, Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Grapef... Food 1 Food 1 • USDA White Grapefruit Juice	100g	14.8	37	7.6	7.7	0.2	0.7	0.6
Onion Ring (... Food 2 Food 2 • USDA Onion Ring (Breaded, Frozen)	100g	65.7	288	36.3	4.5	2.4	14.4	4.5

White Bread Flour vs Skim Milk (Pasteurized, Vitamin A And D Fortified)

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
Skim Milk (P... Food 2 Food 2 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	100g	9.8	34	4.9	5.1	—	0.1	3.4

Foundation Foods Comparisons