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

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

Crisphead Lettuce (Raw) vs Tomato (Canned)

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
Tomato (Canned) Food 2 Food 2 • USDA Tomato (Canned)	6.8	—	4.3	2.6	0.9	0.2	0.9

Tomato Juice vs Portobello Mushroom

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
Portobello M... Food 2 Food 2 • USDA Portobello Mushroom	5.5	—	4.7	—	1.9	0.3	2.8

Lettuce Leaf vs Green Bean (Cut, 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
Green Bean (... Food 2 Food 2 • USDA Green Bean (Cut, Raw)	8.8	—	7.4	2.3	3.0	0.3	2.0

Brown Mushroom vs Celery Stalk (Raw)

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
Celery Stalk... Food 2 Food 2 • USDA Celery Stalk (Raw)	6.6	—	3.3	—	—	0.2	0.5

Brown Mushroom vs Oyster Mushroom (Raw)

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
Oyster Mushr... Food 2 Food 2 • USDA Oyster Mushroom (Raw)	8.1	—	6.9	—	2.9	0.2	2.9

Plum Tomato (Raw) vs Grape Tomato (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plum Tomato ... Food 1 Food 1 • USDA Plum Tomato (Raw)	5.7	—	3.8	—	1.0	0.4	0.7
Grape Tomato... Food 2 Food 2 • USDA Grape Tomato (Raw)	6.8	27	5.5	—	2.1	0.6	0.8

Romaine Lettuce Head (Raw) vs Dill Pickle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Romaine Lett... Food 1 Food 1 • USDA Romaine Lettuce Head (Raw)	8.1	—	4.1	—	—	0.1	1.0
Dill Pickle Food 2 Food 2 • USDA Dill Pickle	2.0	12	2.0	1.3	1.0	0.4	0.5

Spinach Leaf (Raw) vs Pioppini Mushroom

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
Pioppini Mus... Food 2 Food 2 • USDA Pioppini Mushroom	6.0	—	5.8	—	2.8	0.2	3.5

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

Green Bean (Canned) vs Cauliflower Floret (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Bean (... Food 1 Food 1 • USDA Green Bean (Canned)	8.2	21	4.1	1.3	—	0.4	1.0
Cauliflower ... Food 2 Food 2 • USDA Cauliflower Floret (Raw)	5.5	—	4.7	—	2.0	0.2	1.6

Pioppini Mushroom vs Romaine Lettuce Head (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pioppini Mus... Food 1 Food 1 • USDA Pioppini Mushroom	6.0	—	5.8	—	2.8	0.2	3.5
Romaine Lett... Food 2 Food 2 • USDA Romaine Lettuce Head (Raw)	2.9	17	3.2	1.2	1.8	0.3	1.2

Zucchini Squash (Raw) vs Green Bean (Cut, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zucchini Squ... Food 1 Food 1 • USDA Zucchini Squash (Raw)	0.0	—	—	—	0.8	0.2	1.0
Green Bean (... Food 2 Food 2 • USDA Green Bean (Cut, Raw)	8.8	—	7.4	2.3	3.0	0.3	2.0

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

Tomato Sauce (Canned) vs Tomato (Canned)

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 (Canned) Food 2 Food 2 • USDA Tomato (Canned)	6.8	—	4.3	2.6	0.9	0.2	0.9

Celery Stalk (Raw) vs Cucumber (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Celery Stalk... Food 1 Food 1 • USDA Celery Stalk (Raw)	6.6	—	3.3	—	—	0.2	0.5
Cucumber (Raw) Food 2 Food 2 • USDA Cucumber (Raw)	5.9	—	3.0	—	—	0.2	0.6

Cauliflower Floret (Raw) vs Celery Stalk (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
Celery Stalk... Food 2 Food 2 • USDA Celery Stalk (Raw)	6.6	—	3.3	—	—	0.2	0.5

Lettuce Leaf vs Collard Greens Bunch

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
Collard Gree... Food 2 Food 2 • USDA Collard Greens Bunch	6.4	—	7.0	—	3.8	0.8	3.0

Sweet Green Pepper (Raw) vs Brown 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
Brown Mushroom Food 2 Food 2 • USDA Brown Mushroom	4.4	—	4.0	—	1.8	0.2	3.1

Clean Machine Food Comparisons For Diabetics