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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Peach (Raw) vs Ricotta Cheese

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
Ricotta Cheese Food 2 Food 2 • USDA Ricotta Cheese	100g	13.3	157	6.9	—	—	11.0	7.8

White Bread vs Chicken Egg Liquid (Pasteurized, Frozen)

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

Pupusa (Dish) vs Parmesan Cheese (Grated)

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
Parmesan Che... Food 2 Food 2 • USDA Parmesan Cheese (Grated)	100g	22.3	421	12.4	0.1	—	28.0	29.6

Coconut Oil vs Fig (Dried)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Oil Food 1 Food 1 • USDA Coconut Oil	100g	1.4	833	0.8	—	—	99.1	—
Fig (Dried) Food 2 Food 2 • USDA Fig (Dried)	100g	100.0	249	63.9	47.9	9.8	0.9	3.3

Ham (Sliced, Cooked) vs Banana (Raw)

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
Banana (Raw) Food 2 Food 2 • USDA Banana (Raw)	100g	42.5	97	23.0	15.8	1.7	0.3	0.7

Red Onion (Raw) vs Flour (Unenriched, Unbleached)

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
Flour (Unenr... Food 2 Food 2 • USDA Flour (Unenriched, Unbleached)	100g	100.0	362	74.6	—	3.0	1.7	12.0

White Bread vs Brown Rice Flour

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
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2

Swiss Cheese vs Pastry Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swiss Cheese Food 1 Food 1 • USDA Swiss Cheese	100g	2.6	393	1.4	—	—	31.0	27.0
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100g	100.0	358	77.2	—	—	1.6	8.8

Peach (Raw) vs Garlic Bulb (Raw)

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

Soybean Flour (Defatted) vs Chicken Egg (Shell Off, Solids, Dried)

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

Swiss Cheese vs Glutinous Rice Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swiss Cheese Food 1 Food 1 • USDA Swiss Cheese	100g	2.6	393	1.4	—	—	31.0	27.0
Glutinous Ri... Food 2 Food 2 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7

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

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
Tuna (White,... Food 2 Food 2 • USDA Tuna (White, Solid Pack, Canned In Water)	100g	0.2	90	0.1	—	—	0.9	19.0

Parmesan Cheese (Grated) vs Fuzzy Kiwifruit (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
Fuzzy Kiwifr... Food 2 Food 2 • USDA Fuzzy Kiwifruit (Raw)	100g	21.9	58	14.0	9.0	3.0	0.4	1.1

White Rice Flour vs Salsa

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
Salsa Food 2 Food 2 • USDA Salsa	100g	9.9	29	6.7	3.8	1.8	0.2	1.4

Fig (Dried) vs Chicken Egg White (Dried)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White (Dried)	100g	10.1	376	6.0	—	—	0.7	79.9

Flour (Unenriched, Unbleached) vs Ham (Sliced, Cooked)

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
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	100g	0.5	106	0.3	—	—	3.7	16.7

Beef Sausage vs Banana (Raw)

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
Banana (Raw) Food 2 Food 2 • USDA Banana (Raw)	100g	42.5	97	23.0	15.8	1.7	0.3	0.7

Fig (Dried) vs Parmesan Cheese (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
Parmesan Che... Food 2 Food 2 • USDA Parmesan Cheese (Grated)	100g	22.3	421	12.4	0.1	—	28.0	29.6

Greek Yogurt vs Tomato (Diced, Canned)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	100g	22.8	83	12.2	11.5	0.6	0.2	8.1
Tomato (Dice... Food 2 Food 2 • USDA Tomato (Diced, Canned)	100g	6.6	18	3.3	3.0	—	0.5	0.8

Cottage Cheese (Lowfat) vs Brown Rice Flour

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
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2

Foundation Foods Comparisons