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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Zucchini Squash (Raw) vs Brussels Sprout (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zucchini Squ... Food 1 Food 1 • USDA Zucchini Squash (Raw)	0.0	—	—	—	0.8	0.2	1.0
Brussels Spr... Food 2 Food 2 • USDA Brussels Sprout (Raw)	9.6	—	9.6	—	4.8	0.6	4.0

Olive Oil vs Oat Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Oil Food 1 Food 1 • USDA Olive Oil	0.0	—	—	—	—	94.7	—
Oat Milk Food 2 Food 2 • USDA Oat Milk	10.1	—	5.1	2.3	—	2.8	0.8

Beef Eye Of Round Roast (Raw) vs Canola Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Eye Of ... Food 1 Food 1 • USDA Beef Eye Of Round Roast (Raw)	0.0	122	—	—	—	2.5	23.4
Canola Oil Food 2 Food 2 • USDA Canola Oil	0.0	—	—	—	—	96.4	—

Chicken Breast (Skinless, Boneless) vs Almond (Dry, Roasted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Brea... Food 1 Food 1 • USDA Chicken Breast (Skinless, Boneless)	0.0	—	—	—	—	1.9	22.5
Almond (Dry,... Food 2 Food 2 • USDA Almond (Dry, Roasted)	9.1	620	16.2	4.2	11.0	57.8	20.4

Collard Greens Bunch vs Chicken Egg (Shell Off, Solids, Dried)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Collard Gree... Food 1 Food 1 • USDA Collard Greens Bunch	6.4	—	7.0	—	3.8	0.8	3.0
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg (Shell Off, Solids, Dried)	3.2	575	1.9	—	—	39.8	48.1

Soybean Milk vs Oat Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soybean Milk Food 1 Food 1 • USDA Soybean Milk	2.6	—	1.3	0.6	—	2.1	3.6
Oat Milk Food 2 Food 2 • USDA Oat Milk	10.1	—	5.1	2.3	—	2.8	0.8

Dry Beans Food Product vs Greek Yogurt

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.4	1.1	26.8
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	9.3	—	4.8	3.3	—	4.4	8.8

Tomato Juice vs Corn Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Juice Food 1 Food 1 • USDA Tomato Juice	8.6	—	4.3	2.6	—	0.3	0.9
Corn Oil Food 2 Food 2 • USDA Corn Oil	0.0	—	—	—	—	95.9	—

Dry Beans Food Product vs Skim Milk (Pasteurized, Vitamin A And D Fortified)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.7
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

Chicken Thigh (Skinless, Debonned) vs Romaine Lettuce Head (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Thig... Food 1 Food 1 • USDA Chicken Thigh (Skinless, Debonned)	0.0	—	—	—	—	7.9	18.6
Romaine Lett... Food 2 Food 2 • USDA Romaine Lettuce Head (Raw)	8.1	—	4.1	—	—	0.1	1.0

Cheese Food (American, Grated) vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.5	24.1

Kale Leaf (Raw) vs Beef Tenderloin

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale Leaf (Raw) Food 1 Food 1 • USDA Kale Leaf (Raw)	0.6	35	4.4	0.8	4.1	1.5	2.9
Beef Tenderloin Food 2 Food 2 • USDA Beef Tenderloin	0.0	176	—	—	—	6.4	27.7

Dry Beans Food Product vs Beef Eye Of Round Roast (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.5
Beef Eye Of ... Food 2 Food 2 • USDA Beef Eye Of Round Roast (Raw)	0.0	122	—	—	—	2.5	23.4

Cheddar Cheese vs Almond Milk

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
Almond Milk Food 2 Food 2 • USDA Almond Milk	0.7	—	0.3	—	—	1.2	0.6

Soybean Oil vs Baby Spinach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soybean Oil Food 1 Food 1 • USDA Soybean Oil	0.0	—	—	—	—	96.5	—
Baby Spinach Food 2 Food 2 • USDA Baby Spinach	1.7	—	2.4	—	1.6	0.6	2.9

Enoki Mushroom vs Light Red Kidney Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enoki Mushroom Food 1 Food 1 • USDA Enoki Mushroom	10.4	—	8.1	—	2.9	0.2	2.4
Light Red Ki... Food 2 Food 2 • USDA Light Red Kidney Bean	0.0	—	—	—	4.5	1.0	25.0

Salsa vs Pecan Nut (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salsa Food 1 Food 1 • USDA Salsa	9.9	29	6.7	3.8	1.8	0.2	1.4
Pecan Nut (Raw) Food 2 Food 2 • USDA Pecan Nut (Raw)	12.0	—	12.7	—	5.8	73.3	10.0

Oat Milk vs Beef Top Round Roast (Boneless, 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 Top Rou... Food 2 Food 2 • USDA Beef Top Round Roast (Boneless, Raw)	1.6	—	0.9	—	—	5.7	21.5

Pioppini Mushroom vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.4

Skim Milk (Pasteurized, Vitamin A And D Fortified) vs Beef Top Round Roast (Boneless, Raw)

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
Beef Top Rou... Food 2 Food 2 • USDA Beef Top Round Roast (Boneless, Raw)	0.0	123	—	—	—	2.4	23.7

Clean Machine Food Comparisons For Diabetics