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Foundation Foods Comparisons

For Diabetics

Romaine Lettuce Head (Raw) vs White Bread Flour

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
White Bread ... Food 2 Food 2 • USDA White Bread Flour	100g	100.0	363	72.8	—	—	1.7	14.3

White Bread vs Grape Tomato (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
Grape Tomato... Food 2 Food 2 • USDA Grape Tomato (Raw)	100g	6.8	27	5.5	—	2.1	0.6	0.8

Pupusa (Dish) vs Banana (Raw)

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
Banana (Raw) Food 2 Food 2 • USDA Banana (Raw)	100g	42.5	97	23.0	15.8	1.7	0.3	0.7

Flour (All Purpose) vs Tomato Catsup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (All P... Food 1 Food 1 • USDA Flour (All Purpose)	100g	100.0	366	77.3	—	—	1.5	10.9
Tomato Catsup Food 2 Food 2 • USDA Tomato Catsup	100g	53.4	117	26.8	21.8	—	0.6	1.1

Flour (Unenriched, Unbleached) vs Kale (Frozen)

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

Broccoli Floret (Raw) vs Flour (All Purpose)

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

Sugar (Granulated) vs White Bread Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sugar (Granu... Food 1 Food 1 • USDA Sugar (Granulated)	100g	100.0	385	99.6	99.8	—	0.3	—
White Bread ... Food 2 Food 2 • USDA White Bread Flour	100g	100.0	363	72.8	—	—	1.7	14.3

Soybean Flour vs Dill Pickle

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

Hummus vs Yellow Corn Flour

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
Yellow Corn ... Food 2 Food 2 • USDA Yellow Corn Flour	100g	100.0	364	80.8	1.0	4.3	1.7	6.2

Romaine Lettuce Head (Raw) vs White Bread

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
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 Green Bean (Canned)

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

Mustard (Prepared) vs White Onion (Raw)

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

Whole Wheat Flour vs Olive (Stuffed With Pimiento)

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
Olive (Stuff... Food 2 Food 2 • USDA Olive (Stuffed With Pimiento)	100g	1.9	130	5.0	—	4.0	12.9	1.2

White Bread vs Onion Ring (Breaded, Frozen)

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
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

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

Grape Tomato (Raw) vs Banana (Overripe, Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grape Tomato... Food 1 Food 1 • USDA Grape Tomato (Raw)	100g	6.8	27	5.5	—	2.1	0.6	0.8
Banana (Over... Food 2 Food 2 • USDA Banana (Overripe, Raw)	100g	36.7	85	20.1	15.8	1.7	0.2	0.7

Chicken Egg Yolk (Frozen) vs Flour (All Purpose)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Frozen)	100g	1.1	296	0.6	—	—	25.1	15.6
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100g	100.0	366	77.3	—	—	1.5	10.9

Chicken Egg White (Pasteurized, Frozen) vs Hummus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Pasteurized, Frozen)	100g	1.5	48	0.7	—	—	0.2	10.1
Hummus Food 2 Food 2 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4

Glutinous Rice Flour vs Tomato Catsup

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

Whole Wheat Flour vs Fig (Dried)

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

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