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

Heavy Cream vs Butter (Salted)

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
Butter (Salted) Food 2 Food 2 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—

Oaxaca Cheese vs Mozzarella Cheese Low Moisture Part Skim

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
Mozzarella C... Food 2 Food 2 • USDA Mozzarella Cheese Low Moisture Part Skim	8.2	298	4.4	1.8	—	20.4	23.7

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

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
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

Skim Milk (Pasteurized, Vitamin A And D Fortified) vs Chicken Egg Yolk (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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2

Cheese Food (American, Grated) vs Chicken Egg Yolk (Raw)

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 Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2

Chicken Egg White vs Chicken Egg Yolk (Frozen)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6

Queso Blanco Cheese vs Oaxaca 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
Oaxaca Cheese Food 2 Food 2 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1

Oaxaca Cheese vs Greek Yogurt

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
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	7.1	61	3.6	3.3	—	0.4	10.3

Chicken Egg (Shell Off, Solids, Dried) vs Cow Whole Milk 3.5% Fat (Vitamin D Fortified)

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
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

Greek Yogurt vs Cotija Cheese

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
Cotija Cheese Food 2 Food 2 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8

Queso Fresco vs Sour Cream

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

Cream Cheese vs Cheese Food (American, Grated)

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
Cheese Food ... Food 2 Food 2 • USDA Cheese Food (American, Grated)	11.7	375	6.4	3.8	—	31.1	17.5

Chicken Egg Yolk (Raw) vs Queso Blanco Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2
Queso Blanco... Food 2 Food 2 • USDA Queso Blanco Cheese	3.8	326	2.1	0.4	—	24.3	24.5

Chicken Egg vs Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg Food 1 Food 1 • USDA Chicken Egg	1.8	148	1.0	0.2	—	10.0	12.4
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Parmesan Cheese (Grated) vs Greek Yogurt

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
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	7.1	61	3.6	3.3	—	0.4	10.3

Butter (Unsalted) vs Oaxaca Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Unsa... Food 1 Food 1 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—
Oaxaca Cheese Food 2 Food 2 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1

Chicken Egg Yolk (Frozen) vs Cream Cheese

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

Pasteurized Process Cheese Food vs Cottage Cheese (Lowfat)

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
Cottage Chee... Food 2 Food 2 • USDA Cottage Cheese (Lowfat)	8.4	84	4.3	4.1	—	2.3	11.0

Greek Yogurt vs Cheddar Cheese

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
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Swiss Cheese vs Cow Whole Milk 3.5% Fat (Vitamin 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
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

Clean Machine Food Comparisons For Diabetics