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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Chorizo vs Pork Sausage (Oven Cooked)

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

Beef Sausage vs Beef Frankfurter

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
Beef Frankfu... Food 2 Food 2 • USDA Beef Frankfurter	100g	5.4	314	2.9	1.3	—	28.0	11.7

Ham (Sliced, Cooked) vs Chorizo

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
Chorizo Food 2 Food 2 • USDA Chorizo	100g	4.8	346	2.6	—	—	28.1	19.3

Beef Sausage vs Pork Sausage (Oven Cooked)

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

Pupusa (Dish) vs Sweet And Sour Pork

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
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

Fried Rice vs Sweet And Sour Pork

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
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

Fried Rice vs Tamale

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
Tamale Food 2 Food 2 • USDA Tamale	100g	26.0	174	15.8	0.5	2.4	9.0	7.4

Tamale vs Pupusa (Dish)

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

Pupusa (Dish) vs Fried Rice

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
Fried Rice Food 2 Food 2 • USDA Fried Rice	100g	64.2	174	32.5	0.6	—	3.2	3.8

Tamale vs Sweet And Sour Pork

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
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

Salsa vs Marinara Sauce

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
Marinara Sauce Food 2 Food 2 • USDA Marinara Sauce	100g	12.4	45	8.1	5.5	1.8	1.5	1.4

Onion Ring (Breaded, Frozen) vs Green Bean (Canned)

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

Garlic Bulb (Raw) vs Romaine Lettuce Head (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Bulb ... Food 1 Food 1 • USDA Garlic Bulb (Raw)	100g	50.3	143	28.2	—	2.7	0.4	6.6
Romaine Lett... Food 2 Food 2 • USDA Romaine Lettuce Head (Raw)	100g	2.9	17	3.2	1.2	1.8	0.3	1.2

Tomato Catsup vs White Onion (Raw)

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

Carrot (Frozen) vs Kale Leaf (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot (Frozen) Food 1 Food 1 • USDA Carrot (Frozen)	100g	9.4	37	7.9	4.2	3.2	0.5	0.8
Kale Leaf (Raw) Food 2 Food 2 • USDA Kale Leaf (Raw)	100g	0.6	35	4.4	0.8	4.1	1.5	2.9

Romaine Lettuce Head (Raw) vs Yellow Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Romaine Lett... Food 1 Food 1 • USDA Romaine Lettuce Head (Raw)	100g	2.9	17	3.2	1.2	1.8	0.3	1.2
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8

White Onion (Raw) vs Grape Tomato (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Onion ... Food 1 Food 1 • USDA White Onion (Raw)	100g	12.9	35	7.7	5.8	1.2	0.1	0.9
Grape Tomato... Food 2 Food 2 • USDA Grape Tomato (Raw)	100g	6.8	27	5.5	—	2.1	0.6	0.8

Red Onion (Raw) vs Kale Leaf (Raw)

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
Kale Leaf (Raw) Food 2 Food 2 • USDA Kale Leaf (Raw)	100g	0.6	35	4.4	0.8	4.1	1.5	2.9

Dill Pickle vs Garlic Bulb (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dill Pickle Food 1 Food 1 • USDA Dill Pickle	100g	2.0	12	2.0	1.3	1.0	0.4	0.5
Garlic Bulb ... Food 2 Food 2 • USDA Garlic Bulb (Raw)	100g	50.3	143	28.2	—	2.7	0.4	6.6

Garlic Bulb (Raw) vs Broccoli Floret (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Bulb ... Food 1 Food 1 • USDA Garlic Bulb (Raw)	100g	50.3	143	28.2	—	2.7	0.4	6.6
Broccoli Flo... Food 2 Food 2 • USDA Broccoli Floret (Raw)	100g	7.7	31	6.3	1.4	2.4	0.3	2.6

Foundation Foods Comparisons