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Foundation Foods Comparisons

For Diabetics

Ham (Sliced, Cooked) vs Sweet And Sour Pork

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham (Sliced,... Food 1 Food 1 • USDA Ham (Sliced, Cooked)	100g	4.5	121	2.4	2.2	—	3.7	19.6
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

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

Tomato Catsup vs Whole Wheat Bread

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
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Bread	100g	72.0	254	43.1	4.4	6.0	3.6	12.3

Cow Whole Milk 3.5% Fat (Vitamin D Fortified) vs Onion Ring (Breaded, Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cow Whole Mi... Food 1 Food 1 • USDA Cow Whole Milk 3.5% Fat (Vitamin D Fortified)	100g	9.2	60	4.6	4.8	—	3.2	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

Greek Yogurt vs White Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	100g	7.1	61	3.6	3.3	—	0.4	10.3
White Bread Food 2 Food 2 • USDA White Bread	100g	91.5	270	49.2	5.3	2.3	3.6	9.4

Flour (All Purpose) vs Garlic Bulb (Raw)

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

Chicken Egg White vs Oatmeal Raisin Cookie

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

Nectarine (Raw) vs Flour (Unenriched, Unbleached)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nectarine (Raw) Food 1 Food 1 • USDA Nectarine (Raw)	100g	15.3	39	9.2	7.9	1.5	0.3	1.1
Flour (Unenr... Food 2 Food 2 • USDA Flour (Unenriched, Unbleached)	100g	100.0	362	74.6	—	3.0	1.7	12.0

Pupusa (Dish) vs Salsa

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

Yellow Corn Flour vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • USDA Yellow Corn Flour	100g	100.0	364	80.8	1.0	4.3	1.7	6.2
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	100g	9.7	50	4.9	4.9	—	1.9	3.4

White Bread Flour vs Kale Leaf (Raw)

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
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

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Soybean Flour (Defatted)

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
Soybean Flou... Food 2 Food 2 • USDA Soybean Flour (Defatted)	100g	58.8	366	32.9	—	—	3.3	51.1

Banana (Raw) vs Tomato (Diced, Canned)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana (Raw) Food 1 Food 1 • USDA Banana (Raw)	100g	42.5	97	23.0	15.8	1.7	0.3	0.7
Tomato (Dice... Food 2 Food 2 • USDA Tomato (Diced, Canned)	100g	6.6	18	3.3	3.0	—	0.5	0.8

Brown Rice Flour vs Cow Whole Milk 3.5% Fat (Vitamin D Fortified)

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
Cow Whole Mi... Food 2 Food 2 • USDA Cow Whole Milk 3.5% Fat (Vitamin D Fortified)	100g	9.2	60	4.6	4.8	—	3.2	3.3

White Bread Flour vs Ricotta Cheese

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

Banana (Overripe, Raw) vs Beef Sausage

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
Beef Sausage Food 2 Food 2 • USDA Beef Sausage	100g	6.3	328	3.4	1.0	—	28.7	13.3

Fuzzy Kiwifruit (Raw) vs Brown Rice Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fuzzy Kiwifr... Food 1 Food 1 • USDA Fuzzy Kiwifruit (Raw)	100g	21.9	58	14.0	9.0	3.0	0.4	1.1
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2

Greek Yogurt vs Banana (Overripe, Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	100g	22.8	83	12.2	11.5	0.6	0.2	8.1
Banana (Over... Food 2 Food 2 • USDA Banana (Overripe, Raw)	100g	36.7	85	20.1	15.8	1.7	0.2	0.7

Sunflower Seed (Shell Off, Roasted) vs White Rice Flour

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

Yellow Corn Flour vs Salsa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • USDA Yellow Corn Flour	100g	100.0	364	80.8	1.0	4.3	1.7	6.2
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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