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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Tomato Sauce (Canned) vs White 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
White Mushroom Food 2 Food 2 • USDA White Mushroom	4.7	—	4.1	—	1.7	0.4	2.9

Grape Tomato (Raw) vs Brussels Sprout (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grape Tomato... Food 1 Food 1 • USDA Grape Tomato (Raw)	6.8	27	5.5	—	2.1	0.6	0.8
Brussels Spr... Food 2 Food 2 • USDA Brussels Sprout (Raw)	9.6	—	9.6	—	4.8	0.6	4.0

White Mushroom vs Tomato Juice

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

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

Sweet Green Pepper (Raw) vs Green Bean (Cut, Raw)

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

White Beech Mushroom vs Baby Spinach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Beech ... Food 1 Food 1 • USDA White Beech Mushroom	7.2	—	6.8	—	3.1	0.5	2.2
Baby Spinach Food 2 Food 2 • USDA Baby Spinach	1.7	—	2.4	—	1.6	0.6	2.9

Green Bean (Cut, Raw) vs Maitake Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Bean (... Food 1 Food 1 • USDA Green Bean (Cut, Raw)	8.8	—	7.4	2.3	3.0	0.3	2.0
Maitake Mush... Food 2 Food 2 • USDA Maitake Mushroom	7.0	—	6.6	—	3.1	0.3	2.2

Tomato Sauce (Canned) vs Green Bean (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
Green Bean (... Food 2 Food 2 • USDA Green Bean (Canned)	8.2	21	4.1	1.3	—	0.4	1.0

Pioppini Mushroom vs Tomato (Canned)

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

Green Bean (Canned) vs Brown Mushroom

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
Brown Mushroom Food 2 Food 2 • USDA Brown Mushroom	4.4	—	4.0	—	1.8	0.2	3.1

Yellow Summer Squash (Raw) vs Portobello Mushroom

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

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

Collard Greens Bunch vs Lettuce Leaf

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

Asparagus Spear (Raw) vs Broccoli 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
Broccoli Flo... Food 2 Food 2 • USDA Broccoli Floret (Raw)	7.7	31	6.3	1.4	2.4	0.3	2.6

Pioppini Mushroom vs Brussels Sprout (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
Brussels Spr... Food 2 Food 2 • USDA Brussels Sprout (Raw)	9.6	—	9.6	—	4.8	0.6	4.0

Lettuce Leaf vs Green Bean (Cut, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lettuce Leaf Food 1 Food 1 • USDA Lettuce Leaf	6.5	—	3.3	—	—	0.1	0.9
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 Pioppini Mushroom

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

Brown Mushroom vs White Beech Mushroom

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

Tomato Juice vs Carrot (Frozen)

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
Carrot (Frozen) Food 2 Food 2 • USDA Carrot (Frozen)	9.4	37	7.9	4.2	3.2	0.5	0.8

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

Clean Machine Food Comparisons For Diabetics