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 Bread vs Sweet And Sour Pork

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
Sweet And So... Food 2 Food 2 • USDA Sweet And Sour Pork	100g	47.1	260	25.5	10.3	1.0	13.6	8.9

White Bread 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	100g	91.5	270	49.2	5.3	2.3	3.6	9.4
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

White Bread vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

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
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	100g	9.7	50	4.9	4.9	—	1.9	3.4

White Bread vs Cow Whole Milk 3.5% Fat (Vitamin D Fortified)

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
Cow Whole Mi... Food 2 Food 2 • USDA Cow Whole Milk 3.5% Fat (Vitamin D Fortified)	100g	9.2	60	4.6	4.8	—	3.2	3.3

White Bread vs Cheese Food (American, Grated)

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

White Bread vs Chicken Egg

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	100g	1.8	148	1.0	0.2	—	10.0	12.4

White Bread vs Bacon (Whole Cut Or Pieces)

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
Bacon (Whole... Food 2 Food 2 • USDA Bacon (Whole Cut Or Pieces)	100g	3.6	500	2.1	3.1	—	36.5	40.9

White Bread vs Flour (All Purpose)

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

White Bread vs Flour (Unenriched, Unbleached)

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

White Bread vs Soybean Flour (Defatted)

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
Soybean Flou... Food 2 Food 2 • USDA Soybean Flour (Defatted)	100g	58.8	366	32.9	—	—	3.3	51.1

White Bread vs White Onion (Raw)

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
White Onion ... Food 2 Food 2 • USDA White Onion (Raw)	100g	12.9	35	7.7	5.8	1.2	0.1	0.9

White Bread vs Banana (Raw)

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

Kale (Frozen) vs Fried Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale (Frozen) Food 1 Food 1 • USDA Kale (Frozen)	100g	10.5	36	5.3	1.1	—	1.2	2.9
Fried Rice Food 2 Food 2 • USDA Fried Rice	100g	64.2	174	32.5	0.6	—	3.2	3.8

Kale (Frozen) vs Brown Rice Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale (Frozen) Food 1 Food 1 • USDA Kale (Frozen)	100g	10.5	36	5.3	1.1	—	1.2	2.9
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2

Kale (Frozen) vs Glutinous Rice Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale (Frozen) Food 1 Food 1 • USDA Kale (Frozen)	100g	10.5	36	5.3	1.1	—	1.2	2.9
Glutinous Ri... Food 2 Food 2 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7

Kale (Frozen) vs Sweet And Sour Pork

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale (Frozen) Food 1 Food 1 • USDA Kale (Frozen)	100g	10.5	36	5.3	1.1	—	1.2	2.9
Sweet And So... Food 2 Food 2 • USDA Sweet And Sour Pork	100g	47.1	260	25.5	10.3	1.0	13.6	8.9

Kale (Frozen) vs Flour (All Purpose)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale (Frozen) Food 1 Food 1 • USDA Kale (Frozen)	100g	10.5	36	5.3	1.1	—	1.2	2.9
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100g	100.0	366	77.3	—	—	1.5	10.9

Kale (Frozen) vs Yellow Corn Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale (Frozen) Food 1 Food 1 • USDA Kale (Frozen)	100g	10.5	36	5.3	1.1	—	1.2	2.9
Yellow Corn ... Food 2 Food 2 • USDA Yellow Corn Flour	100g	100.0	364	80.8	1.0	4.3	1.7	6.2

Kale (Frozen) vs Soybean Flour (Defatted)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale (Frozen) Food 1 Food 1 • USDA Kale (Frozen)	100g	10.5	36	5.3	1.1	—	1.2	2.9
Soybean Flou... Food 2 Food 2 • USDA Soybean Flour (Defatted)	100g	58.8	366	32.9	—	—	3.3	51.1

Foundation Foods Comparisons