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Foundation Foods Comparisons

For Diabetics

Queso Blanco Cheese vs Red Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Blanco... Food 1 Food 1 • USDA Queso Blanco Cheese	100g	3.8	326	2.1	0.4	—	24.3	24.5
Red Onion (Raw) Food 2 Food 2 • USDA Red Onion (Raw)	100g	15.4	44	9.9	5.8	2.2	0.1	0.9

Parmesan Cheese (Grated) vs Olive (Stuffed With Pimiento)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Che... Food 1 Food 1 • USDA Parmesan Cheese (Grated)	100g	22.3	421	12.4	0.1	—	28.0	29.6
Olive (Stuff... Food 2 Food 2 • USDA Olive (Stuffed With Pimiento)	100g	1.9	130	5.0	—	4.0	12.9	1.2

Tomato (Diced, Canned) vs Sunflower Seed (Shell Off, Roasted)

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
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed (Shell Off, Roasted)	100g	11.9	612	17.1	3.1	10.3	56.1	21.0

Sunflower Seed (Shell Off, Roasted) vs Chicken Egg Yolk (Frozen)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	100g	1.1	296	0.6	—	—	25.1	15.6

Coconut Oil vs Cantaloupe (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Oil Food 1 Food 1 • USDA Coconut Oil	100g	1.4	833	0.8	—	—	99.1	—
Cantaloupe (... Food 2 Food 2 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8

Olive (Stuffed With Pimiento) vs Red Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive (Stuff... Food 1 Food 1 • USDA Olive (Stuffed With Pimiento)	100g	1.9	130	5.0	—	4.0	12.9	1.2
Red Onion (Raw) Food 2 Food 2 • USDA Red Onion (Raw)	100g	15.4	44	9.9	5.8	2.2	0.1	0.9

White Grapefruit Juice vs Bacon (Whole Cut Or Pieces)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Grapef... Food 1 Food 1 • USDA White Grapefruit Juice	100g	14.8	37	7.6	7.7	0.2	0.7	0.6
Bacon (Whole... Food 2 Food 2 • USDA Bacon (Whole Cut Or Pieces)	100g	3.6	500	2.1	3.1	—	36.5	40.9

Chicken Egg vs Yellow Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg Food 1 Food 1 • USDA Chicken Egg	100g	1.8	148	1.0	0.2	—	10.0	12.4
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8

Salsa vs Red Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salsa Food 1 Food 1 • USDA Salsa	100g	9.9	29	6.7	3.8	1.8	0.2	1.4
Red Onion (Raw) Food 2 Food 2 • USDA Red Onion (Raw)	100g	15.4	44	9.9	5.8	2.2	0.1	0.9

Cheese Food (American, Grated) vs Green Bean (Canned)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Food ... Food 1 Food 1 • USDA Cheese Food (American, Grated)	100g	11.7	375	6.4	3.8	—	31.1	17.5
Green Bean (... Food 2 Food 2 • USDA Green Bean (Canned)	100g	8.2	21	4.1	1.3	—	0.4	1.0

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Cheese Food (American, Grated)

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
Cheese Food ... Food 2 Food 2 • USDA Cheese Food (American, Grated)	100g	11.7	375	6.4	3.8	—	31.1	17.5

Hummus vs Tuna (White, Solid Pack, Canned In Water)

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
Tuna (White,... Food 2 Food 2 • USDA Tuna (White, Solid Pack, Canned In Water)	100g	0.2	90	0.1	—	—	0.9	19.0

Chicken Egg White (Dried) vs Dill Pickle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Dried)	100g	10.1	376	6.0	—	—	0.7	79.9
Dill Pickle Food 2 Food 2 • USDA Dill Pickle	100g	2.0	12	2.0	1.3	1.0	0.4	0.5

Fuzzy Kiwifruit (Raw) vs Tuna (White, Solid Pack, Canned In Water)

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
Tuna (White,... Food 2 Food 2 • USDA Tuna (White, Solid Pack, Canned In Water)	100g	0.2	90	0.1	—	—	0.9	19.0

Chicken Egg Yolk (Dried) vs Cantaloupe (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Dried)	100g	1.8	654	1.1	—	—	55.5	34.2
Cantaloupe (... Food 2 Food 2 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Hummus

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
Hummus Food 2 Food 2 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4

Green Bean (Canned) vs Williams Pear (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Bean (... Food 1 Food 1 • USDA Green Bean (Canned)	100g	8.2	21	4.1	1.3	—	0.4	1.0
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4

Marinara Sauce vs Dill Pickle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marinara Sauce Food 1 Food 1 • USDA Marinara Sauce	100g	12.4	45	8.1	5.5	1.8	1.5	1.4
Dill Pickle Food 2 Food 2 • USDA Dill Pickle	100g	2.0	12	2.0	1.3	1.0	0.4	0.5

Ham (Sliced, Cooked) vs Navel Orange (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
Navel Orange... Food 2 Food 2 • USDA Navel Orange (Raw)	100g	19.6	47	11.8	8.6	2.0	0.2	0.9

Mozzarella Cheese Low Moisture Part Skim vs Nectarine (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mozzarella C... Food 1 Food 1 • USDA Mozzarella Cheese Low Moisture Part Skim	100g	8.2	298	4.4	1.8	—	20.4	23.7
Nectarine (Raw) Food 2 Food 2 • USDA Nectarine (Raw)	100g	15.3	39	9.2	7.9	1.5	0.3	1.1

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