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Foundation Foods Comparisons

For Diabetics

Ham (Sliced, Cooked) vs Garlic Bulb (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
Garlic Bulb ... Food 2 Food 2 • USDA Garlic Bulb (Raw)	100g	50.3	143	28.2	—	2.7	0.4	6.6

Ham (Sliced, Cooked) vs Brown Rice Flour

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

Ham (Sliced, Cooked) vs Glutinous Rice Flour

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

Ham (Sliced, Cooked) vs Oatmeal Raisin Cookie

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

Ham (Sliced, Cooked) vs Pupusa (Dish)

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
Pupusa (Dish) Food 2 Food 2 • USDA Pupusa (Dish)	100g	50.1	229	31.5	1.3	5.8	9.0	5.6

Ham (Sliced, Cooked) vs Whole Wheat Bread

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

Ham (Sliced, Cooked) vs Flour (All Purpose)

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

Ham (Sliced, Cooked) vs White Wheat Flour (Unbleached, Enriched)

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
White Wheat ... Food 2 Food 2 • USDA White Wheat Flour (Unbleached, Enriched)	100g	100.0	358	73.2	—	—	1.5	13.1

Ham (Sliced, Cooked) vs Yellow Corn Flour

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

Ham (Sliced, Cooked) vs Soybean Flour (Defatted)

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

Ham (Sliced, Cooked) vs Pastry Flour

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
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100g	100.0	358	77.2	—	—	1.6	8.8

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

Tomato (Diced, Canned) vs Fried Rice

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
Fried Rice Food 2 Food 2 • USDA Fried Rice	100g	64.2	174	32.5	0.6	—	3.2	3.8

Tomato (Diced, Canned) vs White Bread 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
White Bread ... Food 2 Food 2 • USDA White Bread Flour	100g	100.0	363	72.8	—	—	1.7	14.3

Tomato (Diced, Canned) vs Fig (Dried)

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

Tomato (Diced, Canned) vs Sweet And Sour Pork

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
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

Tomato (Diced, Canned) vs Whole Wheat 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
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Flour	100g	100.0	370	71.2	—	10.6	2.7	15.1

Tomato (Diced, Canned) vs Banana (Overripe, Raw)

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

Tuna (White, Solid Pack, Canned In Water) vs Fried Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna (White,... Food 1 Food 1 • USDA Tuna (White, Solid Pack, Canned In Water)	100g	0.2	90	0.1	—	—	0.9	19.0
Fried Rice Food 2 Food 2 • USDA Fried Rice	100g	64.2	174	32.5	0.6	—	3.2	3.8

Tuna (White, Solid Pack, Canned In Water) vs White Bread Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna (White,... Food 1 Food 1 • USDA Tuna (White, Solid Pack, Canned In Water)	100g	0.2	90	0.1	—	—	0.9	19.0
White Bread ... Food 2 Food 2 • USDA White Bread Flour	100g	100.0	363	72.8	—	—	1.7	14.3

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