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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Tamale vs Sugar (Granulated)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tamale Food 1 Food 1 • USDA Tamale	100g	26.0	174	15.8	0.5	2.4	9.0	7.4
Sugar (Granu... Food 2 Food 2 • USDA Sugar (Granulated)	100g	100.0	385	99.6	99.8	—	0.3	—

Red Onion (Raw) vs Skim Milk (Pasteurized, Vitamin A And D Fortified)

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
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

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	4.5	121	2.4	2.2	—	3.7	19.6
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	100g	22.8	83	12.2	11.5	0.6	0.2	8.1

Tomato Catsup vs Mustard (Prepared)

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
Mustard (Pre... Food 2 Food 2 • USDA Mustard (Prepared)	100g	2.0	61	5.3	1.4	4.3	3.4	4.3

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Yellow Onion (Raw)

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
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8

Flour (Unenriched, Unbleached) vs Chicken Egg Yolk (Dried)

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 Yolk (Dried)	100g	1.8	654	1.1	—	—	55.5	34.2

Peach (Raw) vs Brown Rice Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach (Raw) Food 1 Food 1 • USDA Peach (Raw)	100g	17.2	42	10.1	8.4	1.5	0.3	0.9
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2

Skim Milk (Pasteurized, Vitamin A And D Fortified) vs Oatmeal Raisin Cookie

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

Bacon (Whole Cut Or Pieces) vs Pupusa (Dish)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon (Whole... Food 1 Food 1 • USDA Bacon (Whole Cut Or Pieces)	100g	3.6	500	2.1	3.1	—	36.5	40.9
Pupusa (Dish) Food 2 Food 2 • USDA Pupusa (Dish)	100g	50.1	229	31.5	1.3	5.8	9.0	5.6

Greek Yogurt vs Soybean Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	100g	7.1	61	3.6	3.3	—	0.4	10.3
Soybean Flour Food 2 Food 2 • USDA Soybean Flour	100g	49.8	452	27.9	—	—	20.7	38.6

Onion Ring (Breaded, Frozen) vs Ham (Sliced, Cooked)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Onion Ring (... Food 1 Food 1 • USDA Onion Ring (Breaded, Frozen)	100g	65.7	288	36.3	4.5	2.4	14.4	4.5
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	100g	4.5	121	2.4	2.2	—	3.7	19.6

Fried Rice vs Williams Pear (Raw)

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
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4

Beef Sausage vs Fried Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Sausage Food 1 Food 1 • USDA Beef Sausage	100g	6.3	328	3.4	1.0	—	28.7	13.3
Fried Rice Food 2 Food 2 • USDA Fried Rice	100g	64.2	174	32.5	0.6	—	3.2	3.8

Cheese Food (American, Grated) vs Whole Wheat Flour

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
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Flour	100g	100.0	370	71.2	—	10.6	2.7	15.1

Ricotta Cheese vs Pupusa (Dish)

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
Pupusa (Dish) Food 2 Food 2 • USDA Pupusa (Dish)	100g	50.1	229	31.5	1.3	5.8	9.0	5.6

Brown Rice Flour vs Chicken Egg Yolk (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 Yolk (Dried)	100g	1.8	654	1.1	—	—	55.5	34.2

White Bread vs Greek Yogurt

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

Williams Pear (Raw) vs Pork Sausage (Oven Cooked)

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
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	100g	4.0	322	2.2	1.5	—	26.2	18.2

Brown Rice Flour vs Carrot (Frozen)

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

Yellow Corn Flour vs Cottage Cheese (Lowfat)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • USDA Yellow Corn Flour	100g	100.0	364	80.8	1.0	4.3	1.7	6.2
Cottage Chee... Food 2 Food 2 • USDA Cottage Cheese (Lowfat)	100g	8.4	84	4.3	4.1	—	2.3	11.0

Foundation Foods Comparisons