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

Crisphead Lettuce (Raw) vs Pork Meat (Ground, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crisphead Le... Food 1 Food 1 • USDA Crisphead Lettuce (Raw)	6.7	—	3.4	—	—	0.1	0.7
Pork Meat (G... Food 2 Food 2 • USDA Pork Meat (Ground, Raw)	0.0	—	—	—	—	17.5	17.8

Baby Spinach vs Cotija Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Spinach Food 1 Food 1 • USDA Baby Spinach	1.7	—	2.4	—	1.6	0.6	2.9
Cotija Cheese Food 2 Food 2 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8

Dry Beans Food Product vs Chicken Egg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.2	1.5	24.4
Chicken Egg Food 2 Food 2 • USDA Chicken Egg	1.8	148	1.0	0.2	—	10.0	12.4

Porterhouse Steak vs Celery Stalk (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Porterhouse ... Food 1 Food 1 • USDA Porterhouse Steak	0.0	145	—	—	—	5.3	22.7
Celery Stalk... Food 2 Food 2 • USDA Celery Stalk (Raw)	6.6	—	3.3	—	—	0.2	0.5

Dry Beans Food Product vs Tilapia (Raw)

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
Tilapia (Raw) Food 2 Food 2 • USDA Tilapia (Raw)	0.0	—	—	—	—	2.5	19.0

Heavy Cream vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	0.9	23.3

Beef Tenderloin vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Tenderloin Food 1 Food 1 • USDA Beef Tenderloin	0.0	176	—	—	—	6.4	27.7
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.5	1.4	25.2

Safflower Oil vs Tomato Juice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Safflower Oil Food 1 Food 1 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—
Tomato Juice Food 2 Food 2 • USDA Tomato Juice	8.6	—	4.3	2.6	—	0.3	0.9

Crisphead Lettuce (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crisphead Le... Food 1 Food 1 • USDA Crisphead Lettuce (Raw)	6.7	—	3.4	—	—	0.1	0.7
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.7

Crisphead Lettuce (Raw) vs Pork Tenderloin (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crisphead Le... Food 1 Food 1 • USDA Crisphead Lettuce (Raw)	6.7	—	3.4	—	—	0.1	0.7
Pork Tenderl... Food 2 Food 2 • USDA Pork Tenderloin (Raw)	0.0	—	—	—	—	3.9	21.6

Portobello Mushroom vs Ground Beef (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Portobello M... Food 1 Food 1 • USDA Portobello Mushroom	5.5	—	4.7	—	1.9	0.3	2.8
Ground Beef ... Food 2 Food 2 • USDA Ground Beef (Raw)	0.0	—	—	—	—	12.9	18.2

Tomato Juice vs Pecan Nut (Raw)

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
Pecan Nut (Raw) Food 2 Food 2 • USDA Pecan Nut (Raw)	12.0	—	12.7	—	5.8	73.3	10.0

Olive (Stuffed With Pimiento) vs Pork Meat (Ground, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive (Stuff... Food 1 Food 1 • USDA Olive (Stuffed With Pimiento)	1.9	130	5.0	—	4.0	12.9	1.2
Pork Meat (G... Food 2 Food 2 • USDA Pork Meat (Ground, Raw)	0.0	—	—	—	—	17.5	17.8

White Mushroom vs Turkey Meat (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Mushroom Food 1 Food 1 • USDA White Mushroom	4.7	—	4.1	—	1.7	0.4	2.9
Turkey Meat ... Food 2 Food 2 • USDA Turkey Meat (Ground)	0.0	220	—	—	—	11.6	27.1

Heavy Cream vs Sunflower Seed (Shell Off, Roasted)

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
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed (Shell Off, Roasted)	11.9	612	17.1	3.1	10.3	56.1	21.0

Turkey Meat (Ground) vs Sunflower Seed Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Meat ... Food 1 Food 1 • USDA Turkey Meat (Ground)	0.0	—	—	—	—	9.6	17.3
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed Oil	0.0	—	—	—	—	94.9	—

Asparagus Spear (Raw) vs Salsa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asparagus Sp... Food 1 Food 1 • USDA Asparagus Spear (Raw)	6.4	—	5.1	—	1.9	0.2	1.4
Salsa Food 2 Food 2 • USDA Salsa	9.9	29	6.7	3.8	1.8	0.2	1.4

Chicken Egg White (Pasteurized, Frozen) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Pasteurized, Frozen)	1.5	48	0.7	—	—	0.2	10.1
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.2	1.5	24.4

Skim Milk (Pasteurized, Vitamin A And D Fortified) vs Beef Eye Of Round Roast (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 Eye Of ... Food 2 Food 2 • USDA Beef Eye Of Round Roast (Raw)	0.0	122	—	—	—	2.5	23.4

Canola Oil vs Plum Tomato (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Canola Oil Food 1 Food 1 • USDA Canola Oil	0.0	—	—	—	—	96.4	—
Plum Tomato ... Food 2 Food 2 • USDA Plum Tomato (Raw)	5.7	—	3.8	—	1.0	0.4	0.7

Clean Machine Food Comparisons For Diabetics