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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Cheddar Cheese vs Red Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Cheese Food 1 Food 1 • USDA Cheddar Cheese	100g	4.4	408	2.4	0.3	—	34.0	23.3
Red Onion (Raw) Food 2 Food 2 • USDA Red Onion (Raw)	100g	15.4	44	9.9	5.8	2.2	0.1	0.9

Cheese Food (American, Grated) vs Pork Sausage (Oven Cooked)

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

Carrot (Frozen) vs Cantaloupe (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
Cantaloupe (... Food 2 Food 2 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8

Tamale vs Chicken Egg White

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White	100g	4.6	55	2.4	—	—	—	10.7

Chicken Egg White vs Red Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White	100g	4.6	55	2.4	—	—	—	10.7
Red Onion (Raw) Food 2 Food 2 • USDA Red Onion (Raw)	100g	15.4	44	9.9	5.8	2.2	0.1	0.9

Marinara Sauce vs Chicken Egg White (Pasteurized, Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marinara Sauce Food 1 Food 1 • USDA Marinara Sauce	100g	12.4	45	8.1	5.5	1.8	1.5	1.4
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White (Pasteurized, Frozen)	100g	1.5	48	0.7	—	—	0.2	10.1

Queso Blanco Cheese vs Hummus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Blanco... Food 1 Food 1 • USDA Queso Blanco Cheese	100g	3.8	326	2.1	0.4	—	24.3	24.5
Hummus Food 2 Food 2 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4

Cottage Cheese (Lowfat) vs Kale Leaf (Raw)

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
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

Ham (Sliced, Cooked) vs Red Onion (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
Red Onion (Raw) Food 2 Food 2 • USDA Red Onion (Raw)	100g	15.4	44	9.9	5.8	2.2	0.1	0.9

Sunflower Seed (Shell Off, Roasted) vs Salsa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • USDA Sunflower Seed (Shell Off, Roasted)	100g	11.9	612	17.1	3.1	10.3	56.1	21.0
Salsa Food 2 Food 2 • USDA Salsa	100g	9.9	29	6.7	3.8	1.8	0.2	1.4

White Grapefruit Juice vs Grape Tomato (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Grapef... Food 1 Food 1 • USDA White Grapefruit Juice	100g	14.8	37	7.6	7.7	0.2	0.7	0.6
Grape Tomato... Food 2 Food 2 • USDA Grape Tomato (Raw)	100g	6.8	27	5.5	—	2.1	0.6	0.8

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Tamale

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

Bacon (Whole Cut Or Pieces) vs Greek Yogurt

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
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	100g	7.1	61	3.6	3.3	—	0.4	10.3

Chicken Egg White (Dried) vs Mustard (Prepared)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Dried)	100g	10.1	376	6.0	—	—	0.7	79.9
Mustard (Pre... Food 2 Food 2 • USDA Mustard (Prepared)	100g	2.0	61	5.3	1.4	4.3	3.4	4.3

Dill Pickle vs Ricotta Cheese

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

White Onion (Raw) vs White Grapefruit Juice

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
White Grapef... Food 2 Food 2 • USDA White Grapefruit Juice	100g	14.8	37	7.6	7.7	0.2	0.7	0.6

Cantaloupe (Raw) vs Chicken Egg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8
Chicken Egg Food 2 Food 2 • USDA Chicken Egg	100g	1.8	148	1.0	0.2	—	10.0	12.4

Williams Pear (Raw) vs Dill Pickle

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
Dill Pickle Food 2 Food 2 • USDA Dill Pickle	100g	2.0	12	2.0	1.3	1.0	0.4	0.5

Yellow Onion (Raw) vs Salsa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Onion... Food 1 Food 1 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8
Salsa Food 2 Food 2 • USDA Salsa	100g	9.9	29	6.7	3.8	1.8	0.2	1.4

Tamale vs Coconut Oil

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
Coconut Oil Food 2 Food 2 • USDA Coconut Oil	100g	1.4	833	0.8	—	—	99.1	—

Foundation Foods Comparisons