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Foundation Foods Comparisons

For Diabetics

Onion Ring (Breaded, Frozen) vs Flour (All Purpose)

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

Tomato (Diced, Canned) vs Yellow Corn Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato (Dice... Food 1 Food 1 • USDA Tomato (Diced, Canned)	100g	6.6	18	3.3	3.0	—	0.5	0.8
Yellow Corn ... Food 2 Food 2 • USDA Yellow Corn Flour	100g	100.0	364	80.8	1.0	4.3	1.7	6.2

Garlic Bulb (Raw) vs Banana (Overripe, 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
Banana (Over... Food 2 Food 2 • USDA Banana (Overripe, Raw)	100g	36.7	85	20.1	15.8	1.7	0.2	0.7

Oatmeal Raisin Cookie vs Tomato (Diced, Canned)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oatmeal Rais... Food 1 Food 1 • USDA Oatmeal Raisin Cookie	100g	100.0	430	69.6	34.8	3.3	14.3	5.8
Tomato (Dice... Food 2 Food 2 • USDA Tomato (Diced, Canned)	100g	6.6	18	3.3	3.0	—	0.5	0.8

Soybean Flour vs Tomato Catsup

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
Tomato Catsup Food 2 Food 2 • USDA Tomato Catsup	100g	53.4	117	26.8	21.8	—	0.6	1.1

White Bread vs Yellow 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
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8

Tomato (Diced, Canned) vs Hummus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato (Dice... Food 1 Food 1 • USDA Tomato (Diced, Canned)	100g	6.6	18	3.3	3.0	—	0.5	0.8
Hummus Food 2 Food 2 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4

Almond (Dry, Roasted) vs Pastry Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond (Dry,... Food 1 Food 1 • USDA Almond (Dry, Roasted)	100g	9.1	620	16.2	4.2	11.0	57.8	20.4
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100g	100.0	358	77.2	—	—	1.6	8.8

White Bread Flour vs Olive (Stuffed With Pimiento)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Bread ... Food 1 Food 1 • USDA White Bread Flour	100g	100.0	363	72.8	—	—	1.7	14.3
Olive (Stuff... Food 2 Food 2 • USDA Olive (Stuffed With Pimiento)	100g	1.9	130	5.0	—	4.0	12.9	1.2

Tomato (Diced, Canned) vs Soybean Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato (Dice... Food 1 Food 1 • USDA Tomato (Diced, Canned)	100g	6.6	18	3.3	3.0	—	0.5	0.8
Soybean Flour Food 2 Food 2 • USDA Soybean Flour	100g	49.8	452	27.9	—	—	20.7	38.6

Olive (Stuffed With Pimiento) vs Flour (Unenriched, Unbleached)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive (Stuff... Food 1 Food 1 • USDA Olive (Stuffed With Pimiento)	100g	1.9	130	5.0	—	4.0	12.9	1.2
Flour (Unenr... Food 2 Food 2 • USDA Flour (Unenriched, Unbleached)	100g	100.0	362	74.6	—	3.0	1.7	12.0

Marinara Sauce vs Sunflower Seed (Shell Off, Roasted)

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
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed (Shell Off, Roasted)	100g	11.9	612	17.1	3.1	10.3	56.1	21.0

Soybean Flour (Defatted) vs Fig (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
Fig (Dried) Food 2 Food 2 • USDA Fig (Dried)	100g	100.0	249	63.9	47.9	9.8	0.9	3.3

Soybean Flour vs Green Bean (Canned)

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

Onion Ring (Breaded, Frozen) vs Sunflower Seed (Shell Off, Roasted)

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
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed (Shell Off, Roasted)	100g	11.9	612	17.1	3.1	10.3	56.1	21.0

Whole Wheat Bread vs Pastry Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • USDA Whole Wheat Bread	100g	72.0	254	43.1	4.4	6.0	3.6	12.3
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100g	100.0	358	77.2	—	—	1.6	8.8

Broccoli Floret (Raw) vs Sugar (Granulated)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Flo... Food 1 Food 1 • USDA Broccoli Floret (Raw)	100g	7.7	31	6.3	1.4	2.4	0.3	2.6
Sugar (Granu... Food 2 Food 2 • USDA Sugar (Granulated)	100g	100.0	385	99.6	99.8	—	0.3	—

Yellow Onion (Raw) vs Soybean Flour

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
Soybean Flour Food 2 Food 2 • USDA Soybean Flour	100g	49.8	452	27.9	—	—	20.7	38.6

Dill Pickle vs White Rice Flour

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
White Rice F... Food 2 Food 2 • USDA White Rice Flour	100g	100.0	359	79.8	—	0.5	1.3	6.9

Whole Wheat Flour vs Pupusa (Dish)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • USDA Whole Wheat Flour	100g	100.0	370	71.2	—	10.6	2.7	15.1
Pupusa (Dish) Food 2 Food 2 • USDA Pupusa (Dish)	100g	50.1	229	31.5	1.3	5.8	9.0	5.6

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