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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Lowfat Cow Milk (1% Fat, Vitamin A And D Added) vs Bok Choy Rosette

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
Bok Choy Ros... Food 2 Food 2 • USDA Bok Choy Rosette	4.5	—	3.5	—	1.3	0.2	1.0

Corn Oil vs Cow Buttermilk (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Oil Food 1 Food 1 • USDA Corn Oil	0.0	—	—	—	—	95.9	—
Cow Buttermi... Food 2 Food 2 • USDA Cow Buttermilk (Raw)	9.5	—	4.8	—	—	1.1	3.5

Spinach Leaf (Raw) vs Almond (Dry, Roasted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach Leaf... Food 1 Food 1 • USDA Spinach Leaf (Raw)	2.1	—	2.6	—	1.6	0.6	2.9
Almond (Dry,... Food 2 Food 2 • USDA Almond (Dry, Roasted)	9.1	620	16.2	4.2	11.0	57.8	20.4

White Beech Mushroom vs Chicken Egg Yolk (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Beech ... Food 1 Food 1 • USDA White Beech Mushroom	7.2	—	6.8	—	3.1	0.5	2.2
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2

Cow Buttermilk (Raw) vs Oyster Mushroom (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cow Buttermi... Food 1 Food 1 • USDA Cow Buttermilk (Raw)	9.5	—	4.8	—	—	1.1	3.5
Oyster Mushr... Food 2 Food 2 • USDA Oyster Mushroom (Raw)	8.1	—	6.9	—	2.9	0.2	2.9

Butter (Unsalted) vs Ham (Sliced, Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Unsa... Food 1 Food 1 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	0.5	106	0.3	—	—	3.7	16.7

Skim Milk (Pasteurized, Vitamin A And D Fortified) vs Peanut Oil

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
Peanut Oil Food 2 Food 2 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—

Peanut Oil vs Spinach Leaf (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Oil Food 1 Food 1 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—
Spinach Leaf... Food 2 Food 2 • USDA Spinach Leaf (Raw)	2.1	—	2.6	—	1.6	0.6	2.9

Dry Beans Food Product vs White Beech Mushroom

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	23.4
White Beech ... Food 2 Food 2 • USDA White Beech Mushroom	7.2	—	6.8	—	3.1	0.5	2.2

Kale (Frozen) vs Pork Sausage (Oven Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale (Frozen) Food 1 Food 1 • USDA Kale (Frozen)	10.5	36	5.3	1.1	—	1.2	2.9
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	4.0	322	2.2	1.5	—	26.2	18.2

Dry Beans Food Product vs Tomato (Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.5	1.4	25.2
Tomato (Canned) Food 2 Food 2 • USDA Tomato (Canned)	6.8	—	4.3	2.6	0.9	0.2	0.9

Sunflower Seed (Shell Off, Roasted) vs Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • USDA Sunflower Seed (Shell Off, Roasted)	11.9	612	17.1	3.1	10.3	56.1	21.0
Olive Oil Food 2 Food 2 • USDA Olive Oil	0.0	—	—	—	—	94.7	—

Piece Of Crab vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Piece Of Crab Food 1 Food 1 • USDA Piece Of Crab	0.0	—	—	—	—	0.8	18.7
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	0.9	23.3

Lettuce Leaf vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lettuce Leaf Food 1 Food 1 • USDA Lettuce Leaf	8.1	—	4.1	—	—	0.2	1.1
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.1	25.6

Safflower Oil vs Butter (Salted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Safflower Oil Food 1 Food 1 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—
Butter (Salted) Food 2 Food 2 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—

Light Red Kidney Bean vs Almond Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Red Ki... Food 1 Food 1 • USDA Light Red Kidney Bean	0.0	—	—	—	4.5	1.0	25.0
Almond Milk Food 2 Food 2 • USDA Almond Milk	0.7	—	0.3	—	—	1.2	0.6

Pork Loin (Raw) vs Beef Strip Steak (Boneless, Raw)

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
Beef Strip S... Food 2 Food 2 • USDA Beef Strip Steak (Boneless, Raw)	0.0	155	—	—	—	6.4	22.8

Kale Leaf (Raw) vs Beef T Bone Steak

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 T Bone ... Food 2 Food 2 • USDA Beef T Bone Steak	0.0	219	—	—	—	11.4	27.3

Chicken Meat (Ground) vs Enoki Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Meat... Food 1 Food 1 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9
Enoki Mushroom Food 2 Food 2 • USDA Enoki Mushroom	10.4	—	8.1	—	2.9	0.2	2.4

Cucumber (Raw) vs Almond (Dry, Roasted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cucumber (Raw) Food 1 Food 1 • USDA Cucumber (Raw)	5.9	—	3.0	—	—	0.2	0.6
Almond (Dry,... Food 2 Food 2 • USDA Almond (Dry, Roasted)	9.1	620	16.2	4.2	11.0	57.8	20.4

Clean Machine Food Comparisons For Diabetics