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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Parmesan Cheese (Grated) vs Garlic Bulb (Raw)

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
Garlic Bulb ... Food 2 Food 2 • USDA Garlic Bulb (Raw)	100g	50.3	143	28.2	—	2.7	0.4	6.6

Banana (Raw) vs Oatmeal Raisin Cookie

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
Oatmeal Rais... Food 2 Food 2 • USDA Oatmeal Raisin Cookie	100g	100.0	430	69.6	34.8	3.3	14.3	5.8

Pupusa (Dish) vs Chicken Egg Liquid (Pasteurized, Frozen)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	100g	1.8	150	0.9	—	—	10.3	12.3

Sugar (Granulated) vs Ricotta 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	—
Ricotta Cheese Food 2 Food 2 • USDA Ricotta Cheese	100g	13.3	157	6.9	—	—	11.0	7.8

Chicken Egg White (Dried) vs Whole Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Dried)	100g	10.1	376	6.0	—	—	0.7	79.9
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Bread	100g	72.0	254	43.1	4.4	6.0	3.6	12.3

Chicken Egg Yolk (Frozen) vs White Wheat Flour (Unbleached, Enriched)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Frozen)	100g	1.1	296	0.6	—	—	25.1	15.6
White Wheat ... Food 2 Food 2 • USDA White Wheat Flour (Unbleached, Enriched)	100g	100.0	358	73.2	—	—	1.5	13.1

White Rice Flour vs Chicken Egg Yolk (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rice F... Food 1 Food 1 • USDA White Rice Flour	100g	100.0	359	79.8	—	0.5	1.3	6.9
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Raw)	100g	1.9	334	1.0	—	—	28.8	16.2

White Wheat Flour (Unbleached, Enriched) vs Marinara Sauce

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
Marinara Sauce Food 2 Food 2 • USDA Marinara Sauce	100g	12.4	45	8.1	5.5	1.8	1.5	1.4

Banana (Raw) vs Chicken Egg Yolk (Dried)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Dried)	100g	1.8	654	1.1	—	—	55.5	34.2

Soybean Flour (Defatted) vs Mustard (Prepared)

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
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 White (Dried) vs Whole Wheat Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Dried)	100g	10.1	376	6.0	—	—	0.7	79.9
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Flour	100g	100.0	370	71.2	—	10.6	2.7	15.1

Fig (Dried) vs Queso Blanco Cheese

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
Queso Blanco... Food 2 Food 2 • USDA Queso Blanco Cheese	100g	3.8	326	2.1	0.4	—	24.3	24.5

Fried Rice vs Pork Sausage (Oven Cooked)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fried Rice Food 1 Food 1 • USDA Fried Rice	100g	64.2	174	32.5	0.6	—	3.2	3.8
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	100g	4.0	322	2.2	1.5	—	26.2	18.2

Whole Wheat Flour vs Beef Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • USDA Whole Wheat Flour	100g	100.0	370	71.2	—	10.6	2.7	15.1
Beef Sausage Food 2 Food 2 • USDA Beef Sausage	100g	6.3	328	3.4	1.0	—	28.7	13.3

Whole Wheat Flour vs Mozzarella Cheese Low Moisture Part Skim

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • USDA Whole Wheat Flour	100g	100.0	370	71.2	—	10.6	2.7	15.1
Mozzarella C... Food 2 Food 2 • USDA Mozzarella Cheese Low Moisture Part Skim	100g	8.2	298	4.4	1.8	—	20.4	23.7

Whole Wheat Bread vs Carrot (Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • USDA Whole Wheat Bread	100g	72.0	254	43.1	4.4	6.0	3.6	12.3
Carrot (Frozen) Food 2 Food 2 • USDA Carrot (Frozen)	100g	9.4	37	7.9	4.2	3.2	0.5	0.8

Williams Pear (Raw) vs Sugar (Granulated)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Williams Pea... Food 1 Food 1 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4
Sugar (Granu... Food 2 Food 2 • USDA Sugar (Granulated)	100g	100.0	385	99.6	99.8	—	0.3	—

Ham (Sliced, Cooked) vs White Bread Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham (Sliced,... Food 1 Food 1 • USDA Ham (Sliced, Cooked)	100g	0.5	106	0.3	—	—	3.7	16.7
White Bread ... Food 2 Food 2 • USDA White Bread Flour	100g	100.0	363	72.8	—	—	1.7	14.3

Banana (Raw) vs Swiss Cheese

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

Pastry Flour vs Mozzarella Cheese Low Moisture Part Skim

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
Mozzarella C... Food 2 Food 2 • USDA Mozzarella Cheese Low Moisture Part Skim	100g	8.2	298	4.4	1.8	—	20.4	23.7

Foundation Foods Comparisons