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Foundation Foods Comparisons

For Diabetics

Romaine Lettuce Head (Raw) vs Cantaloupe (Raw)

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
Cantaloupe (... Food 2 Food 2 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8

Romaine Lettuce Head (Raw) vs Sugar (Granulated)

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
Sugar (Granu... Food 2 Food 2 • USDA Sugar (Granulated)	100g	100.0	385	99.6	99.8	—	0.3	—

Romaine Lettuce Head (Raw) vs Brown Rice 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
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100g	100.0	365	75.5	—	—	3.9	7.2

Romaine Lettuce Head (Raw) vs Glutinous Rice 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
Glutinous Ri... Food 2 Food 2 • USDA Glutinous Rice Flour	100g	100.0	358	80.1	—	—	1.2	6.7

Romaine Lettuce Head (Raw) vs Oatmeal Raisin Cookie

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

Romaine Lettuce Head (Raw) vs Whole Wheat 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
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Bread	100g	72.0	254	43.1	4.4	6.0	3.6	12.3

Romaine Lettuce Head (Raw) vs Sweet And Sour Pork

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
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

Romaine Lettuce Head (Raw) vs Flour (All Purpose)

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

Romaine Lettuce Head (Raw) vs White Wheat Flour (Unbleached, Enriched)

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

Romaine Lettuce Head (Raw) vs Yellow Corn 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
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 Soybean Flour (Defatted)

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

Romaine Lettuce Head (Raw) vs Soybean 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
Soybean Flour Food 2 Food 2 • USDA Soybean Flour	100g	49.8	452	27.9	—	—	20.7	38.6

Romaine Lettuce Head (Raw) vs Banana (Raw)

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

Cantaloupe (Raw) vs White Bread Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8
White Bread ... Food 2 Food 2 • USDA White Bread Flour	100g	100.0	363	72.8	—	—	1.7	14.3

Cantaloupe (Raw) vs Onion Ring (Breaded, Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8
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

Cantaloupe (Raw) vs Oatmeal Raisin Cookie

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8
Oatmeal Rais... Food 2 Food 2 • USDA Oatmeal Raisin Cookie	100g	100.0	430	69.6	34.8	3.3	14.3	5.8

Cantaloupe (Raw) vs Tamale

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8
Tamale Food 2 Food 2 • USDA Tamale	100g	26.0	174	15.8	0.5	2.4	9.0	7.4

Cantaloupe (Raw) vs Whole Wheat Bread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Bread	100g	72.0	254	43.1	4.4	6.0	3.6	12.3

Cantaloupe (Raw) vs Sweet And Sour Pork

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	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

Cantaloupe (Raw) vs Whole Wheat Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Flour	100g	100.0	370	71.2	—	10.6	2.7	15.1

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