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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Shiitake Mushroom vs Collard Greens Bunch

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

Collard Greens Bunch vs Green Bean (Canned)

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

Cauliflower Floret (Raw) vs Baby Spinach

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

Carrot (Frozen) vs Bok Choy Rosette

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
Bok Choy Ros... Food 2 Food 2 • USDA Bok Choy Rosette	4.5	—	3.5	—	1.3	0.2	1.0

Kale (Frozen) vs Bearded Tooth Mushroom

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

Pioppini Mushroom vs Carrot (Frozen)

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

Grape Tomato (Raw) vs Shiitake Mushroom

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
Shiitake Mus... Food 2 Food 2 • USDA Shiitake Mushroom	8.0	—	8.2	—	4.2	0.2	2.4

White Beech Mushroom vs Kale (Frozen)

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
Kale (Frozen) Food 2 Food 2 • USDA Kale (Frozen)	10.5	36	5.3	1.1	—	1.2	2.9

Eggplant (Raw) vs Zucchini Squash (Raw)

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
Zucchini Squ... Food 2 Food 2 • USDA Zucchini Squash (Raw)	0.0	—	—	—	0.8	0.2	1.0

Yellow Summer Squash (Raw) vs White 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
White Mushroom Food 2 Food 2 • USDA White Mushroom	4.7	—	4.1	—	1.7	0.4	2.9

Asparagus Spear (Raw) vs Tomato (Canned)

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

Dill Pickle vs Portobello Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dill Pickle Food 1 Food 1 • USDA Dill Pickle	2.0	12	2.0	1.3	1.0	0.4	0.5
Portobello M... Food 2 Food 2 • USDA Portobello Mushroom	5.5	—	4.7	—	1.9	0.3	2.8

Tomato (Canned) vs Lettuce Leaf

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

Zucchini Squash (Raw) vs Lettuce Leaf

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
Lettuce Leaf Food 2 Food 2 • USDA Lettuce Leaf	8.1	—	4.1	—	—	0.2	1.1

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

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

Sweet Green Pepper (Raw) vs Zucchini Squash (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
Zucchini Squ... Food 2 Food 2 • USDA Zucchini Squash (Raw)	0.0	—	—	—	0.8	0.2	1.0

Romaine Lettuce Head (Raw) vs Brown Mushroom

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

Pioppini Mushroom vs White Beech Mushroom

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

Arugula Leaf vs Tomato Sauce (Canned)

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
Tomato Sauce... Food 2 Food 2 • USDA Tomato Sauce (Canned)	9.4	—	6.3	3.5	1.6	0.4	1.4

Clean Machine Food Comparisons For Diabetics