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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Collard Greens Bunch vs Bearded Tooth Mushroom

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
Bearded Toot... Food 2 Food 2 • USDA Bearded Tooth Mushroom	6.4	—	7.6	—	4.4	0.3	2.5

Bearded Tooth Mushroom vs Plum Tomato (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bearded Toot... Food 1 Food 1 • USDA Bearded Tooth Mushroom	6.4	—	7.6	—	4.4	0.3	2.5
Plum Tomato ... Food 2 Food 2 • USDA Plum Tomato (Raw)	5.7	—	3.8	—	1.0	0.4	0.7

Cauliflower Floret (Raw) vs Spinach Leaf (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauliflower ... Food 1 Food 1 • USDA Cauliflower Floret (Raw)	5.5	—	4.7	—	2.0	0.2	1.6
Spinach Leaf... Food 2 Food 2 • USDA Spinach Leaf (Raw)	2.1	—	2.6	—	1.6	0.6	2.9

Broccoli Floret (Raw) vs Grape Tomato (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Flo... Food 1 Food 1 • USDA Broccoli Floret (Raw)	7.7	31	6.3	1.4	2.4	0.3	2.6
Grape Tomato... Food 2 Food 2 • USDA Grape Tomato (Raw)	6.8	27	5.5	—	2.1	0.6	0.8

Carrot (Frozen) vs Plum Tomato (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot (Frozen) Food 1 Food 1 • USDA Carrot (Frozen)	9.4	37	7.9	4.2	3.2	0.5	0.8
Plum Tomato ... Food 2 Food 2 • USDA Plum Tomato (Raw)	5.7	—	3.8	—	1.0	0.4	0.7

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

Oyster Mushroom (Raw) vs Bearded Tooth Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oyster Mushr... Food 1 Food 1 • USDA Oyster Mushroom (Raw)	8.1	—	6.9	—	2.9	0.2	2.9
Bearded Toot... Food 2 Food 2 • USDA Bearded Tooth Mushroom	6.4	—	7.6	—	4.4	0.3	2.5

Oyster Mushroom (Raw) vs Sweet Green Pepper (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oyster Mushr... Food 1 Food 1 • USDA Oyster Mushroom (Raw)	8.1	—	6.9	—	2.9	0.2	2.9
Sweet Green ... Food 2 Food 2 • USDA Sweet Green Pepper (Raw)	7.7	—	4.8	—	0.9	0.1	0.7

Cucumber (Raw) vs Lettuce Leaf

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
Lettuce Leaf Food 2 Food 2 • USDA Lettuce Leaf	6.5	—	3.3	—	—	0.1	0.9

Lettuce Leaf vs Kale Leaf (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
Kale Leaf (Raw) Food 2 Food 2 • USDA Kale Leaf (Raw)	0.6	35	4.4	0.8	4.1	1.5	2.9

Tomato Sauce (Canned) vs Maitake Mushroom

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
Maitake Mush... Food 2 Food 2 • USDA Maitake Mushroom	7.0	—	6.6	—	3.1	0.3	2.2

Collard Greens Bunch vs White Beech Mushroom

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

Shiitake Mushroom vs Tomato Juice

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shiitake Mus... Food 1 Food 1 • USDA Shiitake Mushroom	8.0	—	8.2	—	4.2	0.2	2.4
Tomato Juice Food 2 Food 2 • USDA Tomato Juice	8.6	—	4.3	2.6	—	0.3	0.9

Yellow Summer Squash (Raw) vs Baby Spinach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Summe... Food 1 Food 1 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9
Baby Spinach Food 2 Food 2 • USDA Baby Spinach	1.7	—	2.4	—	1.6	0.6	2.9

Oyster Mushroom (Raw) vs Spinach Leaf (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oyster Mushr... Food 1 Food 1 • USDA Oyster Mushroom (Raw)	8.1	—	6.9	—	2.9	0.2	2.9
Spinach Leaf... Food 2 Food 2 • USDA Spinach Leaf (Raw)	2.1	—	2.6	—	1.6	0.6	2.9

Kale (Frozen) vs Tomato Juice

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
Tomato Juice Food 2 Food 2 • USDA Tomato Juice	8.6	—	4.3	2.6	—	0.3	0.9

White Mushroom vs Asparagus Spear (Raw)

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
Asparagus Sp... Food 2 Food 2 • USDA Asparagus Spear (Raw)	6.4	—	5.1	—	1.9	0.2	1.4

Tomato (Canned) vs Eggplant (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato (Canned) Food 1 Food 1 • USDA Tomato (Canned)	6.8	—	4.3	2.6	0.9	0.2	0.9
Eggplant (Raw) Food 2 Food 2 • USDA Eggplant (Raw)	5.9	—	5.4	2.4	2.5	0.1	0.9

Brown Mushroom vs Kale (Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Mushroom Food 1 Food 1 • USDA Brown Mushroom	4.4	—	4.0	—	1.8	0.2	3.1
Kale (Frozen) Food 2 Food 2 • USDA Kale (Frozen)	10.5	36	5.3	1.1	—	1.2	2.9

Sweet Green Pepper (Raw) vs Enoki Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Green ... Food 1 Food 1 • USDA Sweet Green Pepper (Raw)	7.7	—	4.8	—	0.9	0.1	0.7
Enoki Mushroom Food 2 Food 2 • USDA Enoki Mushroom	10.4	—	8.1	—	2.9	0.2	2.4

Clean Machine Food Comparisons For Diabetics