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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Dry Beans Food Product vs Chicken Egg Yolk (Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.1	25.6
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6

Queso Blanco Cheese vs Zucchini Squash (Raw)

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
Zucchini Squ... Food 2 Food 2 • USDA Zucchini Squash (Raw)	0.0	—	—	—	0.8	0.2	1.0

Atlantic Salmon (Raw) vs Chicken Egg Yolk (Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Atlantic Sal... Food 1 Food 1 • USDA Atlantic Salmon (Raw)	0.0	—	—	—	—	13.1	20.3
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6

Yellow Summer Squash (Raw) vs Soybean Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Summe... Food 1 Food 1 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9
Soybean Oil Food 2 Food 2 • USDA Soybean Oil	0.0	—	—	—	—	96.5	—

Pioppini Mushroom vs Salt (Iodized)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pioppini Mus... Food 1 Food 1 • USDA Pioppini Mushroom	6.0	—	5.8	—	2.8	0.2	3.5
Salt (Iodized) Food 2 Food 2 • USDA Salt (Iodized)	0.0	—	—	—	—	—	—

Chicken Egg Yolk (Dried) vs Dark Red Kidney Bean

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
Dark Red Kid... Food 2 Food 2 • USDA Dark Red Kidney Bean	0.0	—	—	—	4.3	1.3	25.9

Beef Frankfurter vs Cotija Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Frankfu... Food 1 Food 1 • USDA Beef Frankfurter	5.4	314	2.9	1.3	—	28.0	11.7
Cotija Cheese Food 2 Food 2 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8

Pork Meat (Ground, Raw) vs Shiitake Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Meat (G... Food 1 Food 1 • USDA Pork Meat (Ground, Raw)	0.0	—	—	—	—	17.5	17.8
Shiitake Mus... Food 2 Food 2 • USDA Shiitake Mushroom	8.0	—	8.2	—	4.2	0.2	2.4

Monterey Jack Cheese (Pasteurized) vs Walnut (Raw)

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
Walnut (Raw) Food 2 Food 2 • USDA Walnut (Raw)	9.9	—	10.9	—	5.2	69.7	14.6

Dry Beans Food Product vs Pork Meat (Ground, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	1.2	21.3
Pork Meat (G... Food 2 Food 2 • USDA Pork Meat (Ground, Raw)	0.0	—	—	—	—	17.5	17.8

Oat Milk vs Beef Chuck Roast (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oat Milk Food 1 Food 1 • USDA Oat Milk	10.1	—	5.1	2.3	—	2.8	0.8
Beef Chuck R... Food 2 Food 2 • USDA Beef Chuck Roast (Raw)	0.0	—	—	—	—	17.8	18.4

Pork Loin (Raw) vs Mustard (Prepared)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Loin (Raw) Food 1 Food 1 • USDA Pork Loin (Raw)	0.0	—	—	—	—	9.5	21.1
Mustard (Pre... Food 2 Food 2 • USDA Mustard (Prepared)	2.0	61	5.3	1.4	4.3	3.4	4.3

Chicken Meat (Ground) vs Cow Buttermilk (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Meat... Food 1 Food 1 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9
Cow Buttermi... Food 2 Food 2 • USDA Cow Buttermilk (Raw)	9.5	—	4.8	—	—	1.1	3.5

Maitake Mushroom vs Soybean Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maitake Mush... Food 1 Food 1 • USDA Maitake Mushroom	7.0	—	6.6	—	3.1	0.3	2.2
Soybean Oil Food 2 Food 2 • USDA Soybean Oil	0.0	—	—	—	—	96.5	—

Maitake Mushroom vs Beef Sausage

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maitake Mush... Food 1 Food 1 • USDA Maitake Mushroom	7.0	—	6.6	—	3.1	0.3	2.2
Beef Sausage Food 2 Food 2 • USDA Beef Sausage	6.3	328	3.4	1.0	—	28.7	13.3

Shiitake Mushroom vs Butter (Salted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shiitake Mus... Food 1 Food 1 • USDA Shiitake Mushroom	8.0	—	8.2	—	4.2	0.2	2.4
Butter (Salted) Food 2 Food 2 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—

Dry Beans Food Product vs Almond Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	0.9	23.3
Almond Milk Food 2 Food 2 • USDA Almond Milk	0.7	—	0.3	—	—	1.2	0.6

Yellow Summer Squash (Raw) vs Feta Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Summe... Food 1 Food 1 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9
Feta Cheese Food 2 Food 2 • USDA Feta Cheese	10.4	—	5.6	1.6	—	19.1	19.7

Pork Meat (Ground, Raw) vs Beef Strip Steak (Boneless, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Meat (G... Food 1 Food 1 • USDA Pork Meat (Ground, Raw)	0.0	—	—	—	—	17.5	17.8
Beef Strip S... Food 2 Food 2 • USDA Beef Strip Steak (Boneless, Raw)	0.0	155	—	—	—	6.4	22.8

Tomato (Diced, Canned) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato (Dice... Food 1 Food 1 • USDA Tomato (Diced, Canned)	6.6	18	3.3	3.0	—	0.5	0.8
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.5	24.1

Clean Machine Food Comparisons For Diabetics