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 Kale (Frozen)

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

Bearded Tooth Mushroom vs Cucumber (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
Cucumber (Raw) Food 2 Food 2 • USDA Cucumber (Raw)	5.9	—	3.0	—	—	0.2	0.6

Shiitake Mushroom vs Arugula Leaf

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

Broccoli Floret (Raw) vs Shiitake Mushroom

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

Pioppini Mushroom vs White 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 Mushroom Food 2 Food 2 • USDA White Mushroom	4.7	—	4.1	—	1.7	0.4	2.9

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

Brown Mushroom vs Dill Pickle

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

Portobello Mushroom vs Collard Greens Bunch

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

Cauliflower Floret (Raw) vs Enoki 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
Enoki Mushroom Food 2 Food 2 • USDA Enoki Mushroom	10.4	—	8.1	—	2.9	0.2	2.4

Maitake Mushroom vs Green Bean (Canned)

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

Green Bean (Canned) vs Celery Stalk (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
Celery Stalk... Food 2 Food 2 • USDA Celery Stalk (Raw)	6.6	—	3.3	—	—	0.2	0.5

Sweet Green Pepper (Raw) vs Romaine Lettuce Head (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
Romaine Lett... Food 2 Food 2 • USDA Romaine Lettuce Head (Raw)	2.9	17	3.2	1.2	1.8	0.3	1.2

Lettuce Leaf vs Pioppini Mushroom

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

White Beech Mushroom vs Brussels Sprout (Raw)

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

Romaine Lettuce Head (Raw) vs Green Bean (Canned)

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

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

Cucumber (Raw) vs Green Bean (Cut, Raw)

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

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

Lettuce Leaf vs Bearded Tooth Mushroom

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

Collard Greens Bunch vs Yellow Summer Squash (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
Yellow Summe... Food 2 Food 2 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9

Clean Machine Food Comparisons For Diabetics