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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Chicken Meat (Ground) vs Chicken Thigh (Skinless, Debonned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Meat... Food 1 Food 1 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9
Chicken Thig... Food 2 Food 2 • USDA Chicken Thigh (Skinless, Debonned)	0.0	—	—	—	—	7.9	18.6

Chicken Breast (Skinless, Boneless) vs Chicken Meat (Ground)

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
Chicken Meat... Food 2 Food 2 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9

Turkey Meat (Ground) vs Chicken Meat (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Meat ... Food 1 Food 1 • USDA Turkey Meat (Ground)	0.0	—	—	—	—	9.6	17.3
Chicken Meat... Food 2 Food 2 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9

Chicken Breast (Skinless, Boneless) vs Turkey Meat (Ground)

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
Turkey Meat ... Food 2 Food 2 • USDA Turkey Meat (Ground)	0.0	—	—	—	—	9.6	17.3

Turkey Meat (Ground) vs Chicken Thigh (Skinless, Debonned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Meat ... Food 1 Food 1 • USDA Turkey Meat (Ground)	0.0	—	—	—	—	9.6	17.3
Chicken Thig... Food 2 Food 2 • USDA Chicken Thigh (Skinless, Debonned)	0.0	—	—	—	—	7.9	18.6

Turkey Sausage vs Beef Frankfurter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sausage Food 1 Food 1 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7
Beef Frankfu... Food 2 Food 2 • USDA Beef Frankfurter	5.4	314	2.9	1.3	—	28.0	11.7

Turkey Sausage vs Chorizo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sausage Food 1 Food 1 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7
Chorizo Food 2 Food 2 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3

Beef Frankfurter vs Chorizo

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
Chorizo Food 2 Food 2 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3

Lettuce Leaf vs Eggplant (Raw)

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
Eggplant (Raw) Food 2 Food 2 • USDA Eggplant (Raw)	5.9	—	5.4	2.4	2.5	0.1	0.9

Arugula Leaf vs Asparagus Spear (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Arugula Leaf Food 1 Food 1 • USDA Arugula Leaf	6.2	—	5.4	—	2.3	0.3	1.7
Asparagus Sp... Food 2 Food 2 • USDA Asparagus Spear (Raw)	6.4	—	5.1	—	1.9	0.2	1.4

Tomato Sauce (Canned) vs Tomato Juice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Sauce... Food 1 Food 1 • USDA Tomato Sauce (Canned)	9.4	—	6.3	3.5	1.6	0.4	1.4
Tomato Juice Food 2 Food 2 • USDA Tomato Juice	8.6	—	4.3	2.6	—	0.3	0.9

Kale (Frozen) vs Sweet Green Pepper (Raw)

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
Sweet Green ... Food 2 Food 2 • USDA Sweet Green Pepper (Raw)	7.7	—	4.8	—	0.9	0.1	0.7

Eggplant (Raw) vs Maitake Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Eggplant (Raw) Food 1 Food 1 • USDA Eggplant (Raw)	5.9	—	5.4	2.4	2.5	0.1	0.9
Maitake Mush... Food 2 Food 2 • USDA Maitake Mushroom	7.0	—	6.6	—	3.1	0.3	2.2

Collard Greens Bunch vs Baby Spinach

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
Baby Spinach Food 2 Food 2 • USDA Baby Spinach	1.7	—	2.4	—	1.6	0.6	2.9

Romaine Lettuce Head (Raw) vs Shiitake Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Romaine Lett... Food 1 Food 1 • USDA Romaine Lettuce Head (Raw)	2.9	17	3.2	1.2	1.8	0.3	1.2
Shiitake Mus... Food 2 Food 2 • USDA Shiitake Mushroom	8.0	—	8.2	—	4.2	0.2	2.4

Maitake Mushroom vs Crisphead Lettuce (Raw)

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
Crisphead Le... Food 2 Food 2 • USDA Crisphead Lettuce (Raw)	6.7	—	3.4	—	—	0.1	0.7

Collard Greens Bunch vs Plum Tomato (Raw)

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
Plum Tomato ... Food 2 Food 2 • USDA Plum Tomato (Raw)	5.7	—	3.8	—	1.0	0.4	0.7

Brussels Sprout (Raw) vs White Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brussels Spr... Food 1 Food 1 • USDA Brussels Sprout (Raw)	9.6	—	9.6	—	4.8	0.6	4.0
White Mushroom Food 2 Food 2 • USDA White Mushroom	4.7	—	4.1	—	1.7	0.4	2.9

Asparagus Spear (Raw) vs Cauliflower Floret (Raw)

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
Cauliflower ... Food 2 Food 2 • USDA Cauliflower Floret (Raw)	5.5	—	4.7	—	2.0	0.2	1.6

Arugula Leaf vs Romaine Lettuce Head (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Arugula Leaf Food 1 Food 1 • USDA Arugula Leaf	6.2	—	5.4	—	2.3	0.3	1.7
Romaine Lett... Food 2 Food 2 • USDA Romaine Lettuce Head (Raw)	2.9	17	3.2	1.2	1.8	0.3	1.2

Clean Machine Food Comparisons For Diabetics