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Foundation Foods Comparisons

For Diabetics

Flour (Unenriched, Unbleached) vs White Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (Unenr... Food 1 Food 1 • USDA Flour (Unenriched, Unbleached)	100g	100.0	362	74.6	—	3.0	1.7	12.0
White Onion ... Food 2 Food 2 • USDA White Onion (Raw)	100g	12.9	35	7.7	5.8	1.2	0.1	0.9

Brown Rice Flour vs Almond (Dry, Roasted)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice F... Food 1 Food 1 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2
Almond (Dry,... Food 2 Food 2 • USDA Almond (Dry, Roasted)	100g	9.1	620	16.2	4.2	11.0	57.8	20.4

Whole Wheat Flour vs Kale (Frozen)

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
Kale (Frozen) Food 2 Food 2 • USDA Kale (Frozen)	100g	10.5	36	5.3	1.1	—	1.2	2.9

Whole Wheat Bread vs Broccoli Floret (Raw)

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
Broccoli Flo... Food 2 Food 2 • USDA Broccoli Floret (Raw)	100g	7.7	31	6.3	1.4	2.4	0.3	2.6

Whole Wheat Bread vs White Grapefruit Juice

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

Sunflower Seed (Shell Off, Roasted) vs Garlic Bulb (Raw)

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
Garlic Bulb ... Food 2 Food 2 • USDA Garlic Bulb (Raw)	100g	50.3	143	28.2	—	2.7	0.4	6.6

White Bread vs Glutinous Rice 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
Glutinous Ri... Food 2 Food 2 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7

Mustard (Prepared) vs Whole Wheat Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mustard (Pre... Food 1 Food 1 • USDA Mustard (Prepared)	100g	2.0	61	5.3	1.4	4.3	3.4	4.3
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Flour	100g	100.0	370	71.2	—	10.6	2.7	15.1

Carrot (Frozen) vs White Grapefruit Juice

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

Onion Ring (Breaded, Frozen) vs Oatmeal Raisin Cookie

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
Oatmeal Rais... Food 2 Food 2 • USDA Oatmeal Raisin Cookie	100g	100.0	430	69.6	34.8	3.3	14.3	5.8

Pastry Flour vs Banana (Overripe, Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pastry Flour Food 1 Food 1 • USDA Pastry Flour	100g	100.0	358	77.2	—	—	1.6	8.8
Banana (Over... Food 2 Food 2 • USDA Banana (Overripe, Raw)	100g	36.7	85	20.1	15.8	1.7	0.2	0.7

Brown Rice Flour vs Hummus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice F... Food 1 Food 1 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2
Hummus Food 2 Food 2 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4

Garlic Bulb (Raw) vs White Bread

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
White Bread Food 2 Food 2 • USDA White Bread	100g	91.5	270	49.2	5.3	2.3	3.6	9.4

Pastry Flour vs Tomato Catsup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pastry Flour Food 1 Food 1 • USDA Pastry Flour	100g	100.0	358	77.2	—	—	1.6	8.8
Tomato Catsup Food 2 Food 2 • USDA Tomato Catsup	100g	53.4	117	26.8	21.8	—	0.6	1.1

Fig (Dried) vs Onion Ring (Breaded, Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fig (Dried) Food 1 Food 1 • USDA Fig (Dried)	100g	100.0	249	63.9	47.9	9.8	0.9	3.3
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

Dill Pickle vs Flour (All Purpose)

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

Pupusa (Dish) vs Brown Rice Flour

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
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2

Whole Wheat Bread vs Mustard (Prepared)

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
Mustard (Pre... Food 2 Food 2 • USDA Mustard (Prepared)	100g	2.0	61	5.3	1.4	4.3	3.4	4.3

Banana (Overripe, Raw) vs White Wheat Flour (Unbleached, Enriched)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana (Over... Food 1 Food 1 • USDA Banana (Overripe, Raw)	100g	36.7	85	20.1	15.8	1.7	0.2	0.7
White Wheat ... Food 2 Food 2 • USDA White Wheat Flour (Unbleached, Enriched)	100g	100.0	358	73.2	—	—	1.5	13.1

White Bread vs Salsa

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
Salsa Food 2 Food 2 • USDA Salsa	100g	9.9	29	6.7	3.8	1.8	0.2	1.4

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