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

Celery Stalk (Raw) vs Romaine Lettuce Head (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
Romaine Lett... Food 2 Food 2 • USDA Romaine Lettuce Head (Raw)	8.1	—	4.1	—	—	0.1	1.0

Broccoli Floret (Raw) vs Spinach Leaf (Raw)

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
Spinach Leaf... Food 2 Food 2 • USDA Spinach Leaf (Raw)	2.1	—	2.6	—	1.6	0.6	2.9

Maitake Mushroom vs Arugula Leaf

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
Arugula Leaf Food 2 Food 2 • USDA Arugula Leaf	6.2	—	5.4	—	2.3	0.3	1.7

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

Oyster Mushroom (Raw) vs Plum Tomato (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oyster Mushr... Food 1 Food 1 • USDA Oyster Mushroom (Raw)	8.1	—	6.9	—	2.9	0.2	2.9
Plum Tomato ... Food 2 Food 2 • USDA Plum Tomato (Raw)	5.7	—	3.8	—	1.0	0.4	0.7

Crisphead Lettuce (Raw) vs Tomato Juice

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

Portobello Mushroom vs Tomato (Canned)

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

Romaine Lettuce Head (Raw) vs Tomato Sauce (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
Tomato Sauce... Food 2 Food 2 • USDA Tomato Sauce (Canned)	9.4	—	6.3	3.5	1.6	0.4	1.4

Cauliflower Floret (Raw) vs Cucumber (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
Cucumber (Raw) Food 2 Food 2 • USDA Cucumber (Raw)	5.9	—	3.0	—	—	0.2	0.6

Celery Stalk (Raw) vs Kale (Frozen)

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

Tomato Juice vs Plum Tomato (Raw)

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
Plum Tomato ... Food 2 Food 2 • USDA Plum Tomato (Raw)	5.7	—	3.8	—	1.0	0.4	0.7

Sweet Green Pepper (Raw) vs Bearded Tooth 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
Bearded Toot... Food 2 Food 2 • USDA Bearded Tooth Mushroom	6.4	—	7.6	—	4.4	0.3	2.5

Lettuce Leaf vs Maitake 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
Maitake Mush... Food 2 Food 2 • USDA Maitake Mushroom	7.0	—	6.6	—	3.1	0.3	2.2

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

Brussels Sprout (Raw) vs Lettuce Leaf

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brussels Spr... Food 1 Food 1 • USDA Brussels Sprout (Raw)	9.6	—	9.6	—	4.8	0.6	4.0
Lettuce Leaf Food 2 Food 2 • USDA Lettuce Leaf	6.5	—	3.3	—	—	0.1	0.9

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

White Beech Mushroom vs Tomato (Canned)

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

Tomato (Canned) vs Spinach Leaf (Raw)

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
Spinach Leaf... Food 2 Food 2 • USDA Spinach Leaf (Raw)	2.1	—	2.6	—	1.6	0.6	2.9

White Beech Mushroom vs Sweet Green Pepper (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
Sweet Green ... Food 2 Food 2 • USDA Sweet Green Pepper (Raw)	7.7	—	4.8	—	0.9	0.1	0.7

Clean Machine Food Comparisons For Diabetics