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Foundation Foods Comparisons

For Diabetics

Sunflower Seed (Shell Off, Roasted) vs Kale Leaf (Raw)

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
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

Peach (Raw) vs Pasteurized Process Cheese Food

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peach (Raw) Food 1 Food 1 • USDA Peach (Raw)	100g	17.2	42	10.1	8.4	1.5	0.3	0.9
Pasteurized ... Food 2 Food 2 • USDA Pasteurized Process Cheese Food	100g	9.7	366	5.3	2.6	—	30.6	18.0

Lowfat Cow Milk (1% Fat, Vitamin A And D Added) vs Cantaloupe (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Cow M... Food 1 Food 1 • USDA Lowfat Cow Milk (1% Fat, Vitamin A And D Added)	100g	10.3	43	5.2	5.0	—	1.0	3.4
Cantaloupe (... Food 2 Food 2 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8

Chicken Egg White (Dried) vs Ham (Sliced, Cooked)

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
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	100g	0.5	106	0.3	—	—	3.7	16.7

Chicken Egg White (Dried) vs Red Onion (Raw)

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
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

Williams Pear (Raw) vs Kale Leaf (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Williams Pea... Food 1 Food 1 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4
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

Ham (Sliced, Cooked) vs Mozzarella Cheese Low Moisture Part Skim

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
Mozzarella C... Food 2 Food 2 • USDA Mozzarella Cheese Low Moisture Part Skim	100g	8.2	298	4.4	1.8	—	20.4	23.7

Hummus vs Pork Sausage (Oven Cooked)

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
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	100g	4.0	322	2.2	1.5	—	26.2	18.2

Chicken Egg White (Dried) vs Almond (Dry, Roasted)

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
Almond (Dry,... Food 2 Food 2 • USDA Almond (Dry, Roasted)	100g	9.1	620	16.2	4.2	11.0	57.8	20.4

Chicken Egg Yolk (Dried) vs Nectarine (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
Nectarine (Raw) Food 2 Food 2 • USDA Nectarine (Raw)	100g	15.3	39	9.2	7.9	1.5	0.3	1.1

Ricotta Cheese vs Marinara Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ricotta Cheese Food 1 Food 1 • USDA Ricotta Cheese	100g	13.3	157	6.9	—	—	11.0	7.8
Marinara Sauce Food 2 Food 2 • USDA Marinara Sauce	100g	12.4	45	8.1	5.5	1.8	1.5	1.4

Navel Orange (Raw) vs Mustard (Prepared)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Navel Orange... Food 1 Food 1 • USDA Navel Orange (Raw)	100g	19.6	47	11.8	8.6	2.0	0.2	0.9
Mustard (Pre... Food 2 Food 2 • USDA Mustard (Prepared)	100g	2.0	61	5.3	1.4	4.3	3.4	4.3

Greek Yogurt vs Beef Sausage

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

Parmesan Cheese (Grated) vs Marinara Sauce

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
Marinara Sauce Food 2 Food 2 • USDA Marinara Sauce	100g	12.4	45	8.1	5.5	1.8	1.5	1.4

Ricotta Cheese vs Pork Sausage (Oven Cooked)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ricotta Cheese Food 1 Food 1 • USDA Ricotta Cheese	100g	13.3	157	6.9	—	—	11.0	7.8
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	100g	4.0	322	2.2	1.5	—	26.2	18.2

Williams Pear (Raw) vs Tamale

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Williams Pea... Food 1 Food 1 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4
Tamale Food 2 Food 2 • USDA Tamale	100g	26.0	174	15.8	0.5	2.4	9.0	7.4

Almond (Dry, Roasted) vs Hummus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond (Dry,... Food 1 Food 1 • USDA Almond (Dry, Roasted)	100g	9.1	620	16.2	4.2	11.0	57.8	20.4
Hummus Food 2 Food 2 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4

Fuzzy Kiwifruit (Raw) vs Beef Sausage

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

Sunflower Seed (Shell Off, Roasted) vs Dill Pickle

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

Chicken Egg Liquid (Pasteurized, Frozen) vs Yellow Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	100g	1.8	150	0.9	—	—	10.3	12.3
Yellow Onion... Food 2 Food 2 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8

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