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Foundation Foods Comparisons

For Diabetics

Mozzarella Cheese Low Moisture Part Skim vs Chicken Egg

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
Chicken Egg Food 2 Food 2 • USDA Chicken Egg	100g	1.8	148	1.0	0.2	—	10.0	12.4

Chicken Egg (Shell Off, Solids, Dried) vs Chicken Egg Liquid (Pasteurized, Frozen)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg (Shell Off, Solids, Dried)	100g	3.2	575	1.9	—	—	39.8	48.1
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	100g	1.8	150	0.9	—	—	10.3	12.3

Chicken Egg White (Dried) vs Greek Yogurt

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
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	100g	7.1	61	3.6	3.3	—	0.4	10.3

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Cow Whole Milk 3.5% Fat (Vitamin D Fortified)

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
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

Greek Yogurt vs Chicken Egg

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
Chicken Egg Food 2 Food 2 • USDA Chicken Egg	100g	1.8	148	1.0	0.2	—	10.0	12.4

Chicken Egg Liquid (Pasteurized, Frozen) vs Chicken Egg Yolk (Dried)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Dried)	100g	1.8	654	1.1	—	—	55.5	34.2

Chicken Egg Liquid (Pasteurized, Frozen) vs Swiss Cheese

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
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	100g	2.6	393	1.4	—	—	31.0	27.0

Cheddar Cheese vs Greek Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Cheese Food 1 Food 1 • USDA Cheddar Cheese	100g	4.4	408	2.4	0.3	—	34.0	23.3
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	100g	22.8	83	12.2	11.5	0.6	0.2	8.1

Cow Whole Milk 3.5% Fat (Vitamin D Fortified) vs Ricotta Cheese

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

Queso Blanco Cheese vs Chicken Egg Yolk (Dried)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Dried)	100g	1.8	654	1.1	—	—	55.5	34.2

Chicken Egg Yolk (Frozen) vs Pasteurized Process Cheese Food

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Frozen)	100g	1.1	296	0.6	—	—	25.1	15.6
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 Pasteurized Process Cheese Food

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
Pasteurized ... Food 2 Food 2 • USDA Pasteurized Process Cheese Food	100g	9.7	366	5.3	2.6	—	30.6	18.0

Cottage Cheese (Lowfat) vs Ricotta Cheese

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

Chicken Egg vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

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
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

Greek Yogurt vs Cheddar Cheese

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
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	100g	4.4	408	2.4	0.3	—	34.0	23.3

Chicken Egg Yolk (Frozen) vs Parmesan Cheese (Grated)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Frozen)	100g	1.1	296	0.6	—	—	25.1	15.6
Parmesan Che... Food 2 Food 2 • USDA Parmesan Cheese (Grated)	100g	22.3	421	12.4	0.1	—	28.0	29.6

Chicken Egg White (Dried) vs Chicken Egg

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
Chicken Egg Food 2 Food 2 • USDA Chicken Egg	100g	1.8	148	1.0	0.2	—	10.0	12.4

Chicken Egg White (Dried) vs Lowfat Cow Milk (1% Fat, Vitamin A And D Added)

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
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (1% Fat, Vitamin A And D Added)	100g	10.3	43	5.2	5.0	—	1.0	3.4

Chicken Egg White (Pasteurized, Frozen) vs Greek Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Pasteurized, Frozen)	100g	1.5	48	0.7	—	—	0.2	10.1
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	100g	7.1	61	3.6	3.3	—	0.4	10.3

Greek Yogurt vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

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
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

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