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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Glutinous Rice Flour vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7
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

Glutinous Rice Flour vs Beef Sausage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7
Beef Sausage Food 2 Food 2 • USDA Beef Sausage	100g	6.3	328	3.4	1.0	—	28.7	13.3

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

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7
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

Glutinous Rice Flour vs Ham (Sliced, Cooked)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	100g	4.5	121	2.4	2.2	—	3.7	19.6

Glutinous Rice Flour vs Chicken Egg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7
Chicken Egg Food 2 Food 2 • USDA Chicken Egg	100g	1.8	148	1.0	0.2	—	10.0	12.4

Glutinous Rice Flour vs Bacon (Whole Cut Or Pieces)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7
Bacon (Whole... Food 2 Food 2 • USDA Bacon (Whole Cut Or Pieces)	100g	3.6	500	2.1	3.1	—	36.5	40.9

Glutinous Rice Flour vs Soybean Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7
Soybean Flour Food 2 Food 2 • USDA Soybean Flour	100g	49.8	452	27.9	—	—	20.7	38.6

Hummus vs Onion Ring (Breaded, Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hummus Food 1 Food 1 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4
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

Hummus vs Whole Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hummus Food 1 Food 1 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Bread	100g	72.0	254	43.1	4.4	6.0	3.6	12.3

Hummus vs Cheese Food (American, Grated)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hummus Food 1 Food 1 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4
Cheese Food ... Food 2 Food 2 • USDA Cheese Food (American, Grated)	100g	11.7	375	6.4	3.8	—	31.1	17.5

Hummus vs Flour (All Purpose)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hummus Food 1 Food 1 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100g	100.0	366	77.3	—	—	1.5	10.9

Hummus vs Banana (Overripe, Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hummus Food 1 Food 1 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4
Banana (Over... Food 2 Food 2 • USDA Banana (Overripe, Raw)	100g	36.7	85	20.1	15.8	1.7	0.2	0.7

Beef Frankfurter vs Onion Ring (Breaded, Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Frankfu... Food 1 Food 1 • USDA Beef Frankfurter	100g	5.4	314	2.9	1.3	—	28.0	11.7
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

Beef Frankfurter vs Oatmeal Raisin Cookie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Frankfu... Food 1 Food 1 • USDA Beef Frankfurter	100g	5.4	314	2.9	1.3	—	28.0	11.7
Oatmeal Rais... Food 2 Food 2 • USDA Oatmeal Raisin Cookie	100g	100.0	430	69.6	34.8	3.3	14.3	5.8

Beef Frankfurter vs Whole Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Frankfu... Food 1 Food 1 • USDA Beef Frankfurter	100g	5.4	314	2.9	1.3	—	28.0	11.7
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Bread	100g	72.0	254	43.1	4.4	6.0	3.6	12.3

Beef Frankfurter vs Fig (Dried)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Frankfu... Food 1 Food 1 • USDA Beef Frankfurter	100g	5.4	314	2.9	1.3	—	28.0	11.7
Fig (Dried) Food 2 Food 2 • USDA Fig (Dried)	100g	100.0	249	63.9	47.9	9.8	0.9	3.3

Beef Frankfurter vs White Wheat Flour (Unbleached, Enriched)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Frankfu... Food 1 Food 1 • USDA Beef Frankfurter	100g	5.4	314	2.9	1.3	—	28.0	11.7
White Wheat ... Food 2 Food 2 • USDA White Wheat Flour (Unbleached, Enriched)	100g	100.0	358	73.2	—	—	1.5	13.1

Beef Frankfurter vs Flour (Unenriched, Unbleached)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Frankfu... Food 1 Food 1 • USDA Beef Frankfurter	100g	5.4	314	2.9	1.3	—	28.0	11.7
Flour (Unenr... Food 2 Food 2 • USDA Flour (Unenriched, Unbleached)	100g	100.0	362	74.6	—	3.0	1.7	12.0

Beef Frankfurter vs Whole Wheat Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Frankfu... Food 1 Food 1 • USDA Beef Frankfurter	100g	5.4	314	2.9	1.3	—	28.0	11.7
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Flour	100g	100.0	370	71.2	—	10.6	2.7	15.1

Beef Frankfurter vs Yellow Corn Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Frankfu... Food 1 Food 1 • USDA Beef Frankfurter	100g	5.4	314	2.9	1.3	—	28.0	11.7
Yellow Corn ... Food 2 Food 2 • USDA Yellow Corn Flour	100g	100.0	364	80.8	1.0	4.3	1.7	6.2

Foundation Foods Comparisons