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.

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Cheddar Cheese vs Cottage Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Cheese Food 1 Food 1 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3
Cottage Cheese Food 2 Food 2 • USDA Cottage Cheese	8.9	—	4.6	—	—	4.2	11.6

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swiss Cheese Food 1 Food 1 • USDA Swiss Cheese	2.6	393	1.4	—	—	31.0	27.0
Skim Milk (P... Food 2 Food 2 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	9.8	34	4.9	5.1	—	0.1	3.4

Cottage Cheese vs Queso Fresco

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cottage Cheese Food 1 Food 1 • USDA Cottage Cheese	8.9	—	4.6	—	—	4.2	11.6
Queso Fresco Food 2 Food 2 • USDA Queso Fresco	5.5	—	3.0	—	—	23.4	18.9

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Cream Cheese

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
Cream Cheese Food 2 Food 2 • USDA Cream Cheese	8.6	—	4.6	—	—	33.5	5.8

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oaxaca Cheese Food 1 Food 1 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1
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

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Provolone Cheese

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
Provolone Ch... Food 2 Food 2 • USDA Provolone Cheese	4.5	—	2.5	—	—	28.1	23.5

Mozzarella Cheese Low Moisture Part Skim vs Feta Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mozzarella C... Food 1 Food 1 • USDA Mozzarella Cheese Low Moisture Part Skim	8.2	298	4.4	1.8	—	20.4	23.7
Feta Cheese Food 2 Food 2 • USDA Feta Cheese	10.4	—	5.6	1.6	—	19.1	19.7

Pasteurized Process Cheese Food vs Swiss 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
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	2.6	393	1.4	—	—	31.0	27.0

Chicken Egg Yolk (Dried) vs Heavy Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Dried)	1.8	654	1.1	—	—	55.5	34.2
Heavy Cream Food 2 Food 2 • USDA Heavy Cream	7.2	—	3.8	—	—	35.6	2.0

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6
Skim Milk (P... Food 2 Food 2 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	9.8	34	4.9	5.1	—	0.1	3.4

Provolone Cheese vs Monterey Jack Cheese (Pasteurized)

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
Monterey Jac... Food 2 Food 2 • USDA Monterey Jack Cheese (Pasteurized)	3.4	—	1.9	—	—	32.6	22.6

Lowfat Cow Milk (1% Fat, Vitamin A And D Added) vs Oaxaca Cheese

Food	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)	10.3	43	5.2	5.0	—	1.0	3.4
Oaxaca Cheese Food 2 Food 2 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1

Cheddar Cheese vs Chicken Egg Yolk (Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Cheese Food 1 Food 1 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6

Cotija Cheese vs Oaxaca Cheese

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
Oaxaca Cheese Food 2 Food 2 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1

Cotija Cheese vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

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
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	9.7	50	4.9	4.9	—	1.9	3.4

Chicken Egg (Shell Off, Solids, Dried) vs Cream Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg (Shell Off, Solids, Dried)	3.2	575	1.9	—	—	39.8	48.1
Cream Cheese Food 2 Food 2 • USDA Cream Cheese	8.6	—	4.6	—	—	33.5	5.8

Parmesan Cheese (Grated) vs Sour Cream

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
Sour Cream Food 2 Food 2 • USDA Sour Cream	10.8	—	5.6	—	—	18.0	3.1

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Monterey Jack Cheese (Pasteurized)

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
Monterey Jac... Food 2 Food 2 • USDA Monterey Jack Cheese (Pasteurized)	3.4	—	1.9	—	—	32.6	22.6

Cheese Food (American, Grated) vs Chicken Egg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Food ... Food 1 Food 1 • USDA Cheese Food (American, Grated)	11.7	375	6.4	3.8	—	31.1	17.5
Chicken Egg Food 2 Food 2 • USDA Chicken Egg	1.8	148	1.0	0.2	—	10.0	12.4

Mozzarella Cheese Low Moisture Part Skim vs Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mozzarella C... Food 1 Food 1 • USDA Mozzarella Cheese Low Moisture Part Skim	8.2	298	4.4	1.8	—	20.4	23.7
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Clean Machine Food Comparisons For Diabetics