What are Clean Machine food comparisons?

Clean Machine food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

Badlow

Skim Milk (Pasteurized, Vitamin A And D Fortified) vs Parmesan Cheese (Grated)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skim Milk (P... Food 1 Food 1 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	9.8	34	4.9	5.1	—	0.1	3.4
Parmesan Che... Food 2 Food 2 • USDA Parmesan Cheese (Grated)	7.8	—	4.3	0.6	—	29.5	30.1

Provolone Cheese vs Oaxaca Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Provolone Ch... Food 1 Food 1 • USDA Provolone Cheese	4.5	—	2.5	—	—	28.1	23.5
Oaxaca Cheese Food 2 Food 2 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1

Queso Blanco Cheese vs Heavy Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Blanco... Food 1 Food 1 • USDA Queso Blanco Cheese	3.8	326	2.1	0.4	—	24.3	24.5
Heavy Cream Food 2 Food 2 • USDA Heavy Cream	7.2	—	3.8	—	—	35.6	2.0

Greek Yogurt vs Heavy Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	7.1	61	3.6	3.3	—	0.4	10.3
Heavy Cream Food 2 Food 2 • USDA Heavy Cream	7.2	—	3.8	—	—	35.6	2.0

Queso Fresco vs Butter (Unsalted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Fresco Food 1 Food 1 • USDA Queso Fresco	5.5	—	3.0	—	—	23.4	18.9
Butter (Unsa... Food 2 Food 2 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White	4.6	55	2.4	—	—	—	10.7
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (1% Fat, Vitamin A And D Added)	10.3	43	5.2	5.0	—	1.0	3.4

Sour Cream vs Chicken Egg Yolk (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sour Cream Food 1 Food 1 • USDA Sour Cream	10.8	—	5.6	—	—	18.0	3.1
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2

Pasteurized Process Cheese Food vs Feta Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasteurized ... Food 1 Food 1 • USDA Pasteurized Process Cheese Food	9.7	366	5.3	2.6	—	30.6	18.0
Feta Cheese Food 2 Food 2 • USDA Feta Cheese	10.4	—	5.6	1.6	—	19.1	19.7

Heavy Cream vs Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Heavy Cream Food 1 Food 1 • USDA Heavy Cream	7.2	—	3.8	—	—	35.6	2.0
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	9.3	—	4.8	3.3	—	4.4	8.8

Monterey Jack Cheese (Pasteurized) vs Feta Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Monterey Jac... Food 1 Food 1 • USDA Monterey Jack Cheese (Pasteurized)	3.4	—	1.9	—	—	32.6	22.6
Feta Cheese Food 2 Food 2 • USDA Feta Cheese	10.4	—	5.6	1.6	—	19.1	19.7

Cream Cheese vs Yogurt (Plain)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream Cheese Food 1 Food 1 • USDA Cream Cheese	8.6	—	4.6	—	—	33.5	5.8
Yogurt (Plain) Food 2 Food 2 • USDA Yogurt (Plain)	11.0	—	5.6	4.1	—	4.5	3.8

Provolone Cheese vs Chicken Egg Yolk (Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Provolone Ch... Food 1 Food 1 • USDA Provolone Cheese	4.5	—	2.5	—	—	28.1	23.5
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Cow M... Food 1 Food 1 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	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)	9.2	60	4.6	4.8	—	3.2	3.3

Chicken Egg White vs Cream Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White	4.6	55	2.4	—	—	—	10.7
Cream Cheese Food 2 Food 2 • USDA Cream Cheese	8.6	—	4.6	—	—	33.5	5.8

Skim Milk (Pasteurized, Vitamin A And D Fortified) vs Chicken Egg White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skim Milk (P... Food 1 Food 1 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	9.8	34	4.9	5.1	—	0.1	3.4
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White	4.6	55	2.4	—	—	—	10.7

Sour Cream vs Chicken Egg Yolk (Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sour Cream Food 1 Food 1 • USDA Sour Cream	10.8	—	5.6	—	—	18.0	3.1
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6

Queso Blanco Cheese vs Provolone Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Blanco... Food 1 Food 1 • USDA Queso Blanco Cheese	3.8	326	2.1	0.4	—	24.3	24.5
Provolone Ch... Food 2 Food 2 • USDA Provolone Cheese	4.5	—	2.5	—	—	28.1	23.5

Cotija Cheese vs Cow Buttermilk (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cotija Cheese Food 1 Food 1 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8
Cow Buttermi... Food 2 Food 2 • USDA Cow Buttermilk (Raw)	9.5	—	4.8	—	—	1.1	3.5

Queso Fresco vs Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Fresco Food 1 Food 1 • USDA Queso Fresco	5.5	—	3.0	—	—	23.4	18.9
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	7.1	61	3.6	3.3	—	0.4	10.3

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Che... Food 1 Food 1 • USDA Parmesan Cheese (Grated)	7.8	—	4.3	0.6	—	29.5	30.1
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Dried)	1.8	654	1.1	—	—	55.5	34.2

Clean Machine Food Comparisons For Diabetics