Clean Machine Food Comparisons For Diabetics
| 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 (Frozen)
Food 2
Food 2
• USDA
Kale (Frozen)
|
10.5 | 36 | 5.3 | 1.1 | — | 1.2 | 2.9 |
| 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 |
|
Cucumber (Raw)
Food 2
Food 2
• USDA
Cucumber (Raw)
|
5.9 | — | 3.0 | — | — | 0.2 | 0.6 |
| 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 |
|
Arugula Leaf
Food 2
Food 2
• USDA
Arugula Leaf
|
6.2 | — | 5.4 | — | 2.3 | 0.3 | 1.7 |
| 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 |
|
Shiitake Mus...
Food 2
Food 2
• USDA
Shiitake Mushroom
|
8.0 | — | 8.2 | — | 4.2 | 0.2 | 2.4 |
| 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 Mushroom
Food 2
Food 2
• USDA
White Mushroom
|
4.7 | — | 4.1 | — | 1.7 | 0.4 | 2.9 |
| 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 |
|
Cauliflower ...
Food 2
Food 2
• USDA
Cauliflower Floret (Raw)
|
5.5 | — | 4.7 | — | 2.0 | 0.2 | 1.6 |
| 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 |
|
Dill Pickle
Food 2
Food 2
• USDA
Dill Pickle
|
2.0 | 12 | 2.0 | 1.3 | 1.0 | 0.4 | 0.5 |
| 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 |
|
Collard Gree...
Food 2
Food 2
• USDA
Collard Greens Bunch
|
6.4 | — | 7.0 | — | 3.8 | 0.8 | 3.0 |
| 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 |
|
Enoki Mushroom
Food 2
Food 2
• USDA
Enoki Mushroom
|
10.4 | — | 8.1 | — | 2.9 | 0.2 | 2.4 |
| 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 |
|
Green Bean (...
Food 2
Food 2
• USDA
Green Bean (Canned)
|
8.2 | 21 | 4.1 | 1.3 | — | 0.4 | 1.0 |
| 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 |
|
Celery Stalk...
Food 2
Food 2
• USDA
Celery Stalk (Raw)
|
6.6 | — | 3.3 | — | — | 0.2 | 0.5 |
| 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 |
|
Romaine Lett...
Food 2
Food 2
• USDA
Romaine Lettuce Head (Raw)
|
2.9 | 17 | 3.2 | 1.2 | 1.8 | 0.3 | 1.2 |
| 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 |
|
Pioppini Mus...
Food 2
Food 2
• USDA
Pioppini Mushroom
|
6.0 | — | 5.8 | — | 2.8 | 0.2 | 3.5 |
| 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 |
|
Brussels Spr...
Food 2
Food 2
• USDA
Brussels Sprout (Raw)
|
9.6 | — | 9.6 | — | 4.8 | 0.6 | 4.0 |
| 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 |
|
Green Bean (...
Food 2
Food 2
• USDA
Green Bean (Canned)
|
8.2 | 21 | 4.1 | 1.3 | — | 0.4 | 1.0 |
| 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 |
|
Sweet Green ...
Food 2
Food 2
• USDA
Sweet Green Pepper (Raw)
|
7.7 | — | 4.8 | — | 0.9 | 0.1 | 0.7 |
| 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 |
|
Green Bean (...
Food 2
Food 2
• USDA
Green Bean (Cut, Raw)
|
8.8 | — | 7.4 | 2.3 | 3.0 | 0.3 | 2.0 |
| 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 |
|
Oyster Mushr...
Food 2
Food 2
• USDA
Oyster Mushroom (Raw)
|
8.1 | — | 6.9 | — | 2.9 | 0.2 | 2.9 |
| 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 |
|
Bearded Toot...
Food 2
Food 2
• USDA
Bearded Tooth Mushroom
|
6.4 | — | 7.6 | — | 4.4 | 0.3 | 2.5 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
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.
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.
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.
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.
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.
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.