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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White Rice Flour vs Greek Yogurt

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

Mustard (Prepared) vs Fig (Dried)

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
Fig (Dried) Food 2 Food 2 • USDA Fig (Dried)	100g	100.0	249	63.9	47.9	9.8	0.9	3.3

Flour (All Purpose) vs Banana (Overripe, Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (All P... Food 1 Food 1 • USDA Flour (All Purpose)	100g	100.0	366	77.3	—	—	1.5	10.9
Banana (Over... Food 2 Food 2 • USDA Banana (Overripe, Raw)	100g	36.7	85	20.1	15.8	1.7	0.2	0.7

Tuna (White, Solid Pack, Canned In Water) vs Yellow Corn Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna (White,... Food 1 Food 1 • USDA Tuna (White, Solid Pack, Canned In Water)	100g	0.2	90	0.1	—	—	0.9	19.0
Yellow Corn ... Food 2 Food 2 • USDA Yellow Corn Flour	100g	100.0	364	80.8	1.0	4.3	1.7	6.2

Chicken Egg Yolk (Raw) vs Soybean 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
Soybean Flour Food 2 Food 2 • USDA Soybean Flour	100g	49.8	452	27.9	—	—	20.7	38.6

Chorizo vs Tomato Catsup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chorizo Food 1 Food 1 • USDA Chorizo	100g	4.8	346	2.6	—	—	28.1	19.3
Tomato Catsup Food 2 Food 2 • USDA Tomato Catsup	100g	53.4	117	26.8	21.8	—	0.6	1.1

Brown Rice Flour vs Chicken Egg (Shell Off, Solids, Dried)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice F... Food 1 Food 1 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg (Shell Off, Solids, Dried)	100g	3.2	575	1.9	—	—	39.8	48.1

Cow Whole Milk 3.5% Fat (Vitamin D Fortified) vs Soybean Flour

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

Tomato Catsup vs Brown Rice Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Catsup Food 1 Food 1 • USDA Tomato Catsup	100g	53.4	117	26.8	21.8	—	0.6	1.1
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2

Ham (Sliced, Cooked) vs Greek Yogurt

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

Salsa vs Glutinous Rice Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salsa Food 1 Food 1 • USDA Salsa	100g	9.9	29	6.7	3.8	1.8	0.2	1.4
Glutinous Ri... Food 2 Food 2 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7

Whole Wheat Bread vs Greek Yogurt

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
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	100g	7.1	61	3.6	3.3	—	0.4	10.3

Whole Wheat Bread vs Turkey Sausage

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
Turkey Sausage Food 2 Food 2 • USDA Turkey Sausage	100g	1.8	169	0.9	—	—	10.4	16.7

Oatmeal Raisin Cookie vs Green Bean (Canned)

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

Ham (Sliced, Cooked) vs Hummus

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
Hummus Food 2 Food 2 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4

Chicken Egg Yolk (Dried) vs Onion Ring (Breaded, Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Dried)	100g	1.8	654	1.1	—	—	55.5	34.2
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

Brown Rice Flour vs Chicken Egg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice F... Food 1 Food 1 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2
Chicken Egg Food 2 Food 2 • USDA Chicken Egg	100g	1.8	148	1.0	0.2	—	10.0	12.4

Soybean Flour vs Pork Sausage (Oven Cooked)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soybean Flour Food 1 Food 1 • USDA Soybean Flour	100g	49.8	452	27.9	—	—	20.7	38.6
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	100g	4.0	322	2.2	1.5	—	26.2	18.2

Fig (Dried) vs Cheese Food (American, Grated)

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
Cheese Food ... Food 2 Food 2 • USDA Cheese Food (American, Grated)	100g	11.7	375	6.4	3.8	—	31.1	17.5

Cheese Food (American, Grated) vs Flour (All Purpose)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Food ... Food 1 Food 1 • USDA Cheese Food (American, Grated)	100g	11.7	375	6.4	3.8	—	31.1	17.5
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100g	100.0	366	77.3	—	—	1.5	10.9

Foundation Foods Comparisons