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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Kale Leaf (Raw) vs Enoki Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale Leaf (Raw) Food 1 Food 1 • USDA Kale Leaf (Raw)	0.6	35	4.4	0.8	4.1	1.5	2.9
Enoki Mushroom Food 2 Food 2 • USDA Enoki Mushroom	10.4	—	8.1	—	2.9	0.2	2.4

Tomato (Diced, Canned) vs Romaine Lettuce Head (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato (Dice... Food 1 Food 1 • USDA Tomato (Diced, Canned)	6.6	18	3.3	3.0	—	0.5	0.8
Romaine Lett... Food 2 Food 2 • USDA Romaine Lettuce Head (Raw)	8.1	—	4.1	—	—	0.1	1.0

Plum Tomato (Raw) vs Eggplant (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plum Tomato ... Food 1 Food 1 • USDA Plum Tomato (Raw)	5.7	—	3.8	—	1.0	0.4	0.7
Eggplant (Raw) Food 2 Food 2 • USDA Eggplant (Raw)	5.9	—	5.4	2.4	2.5	0.1	0.9

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

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

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

Baby Spinach vs Pioppini Mushroom

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Spinach Food 1 Food 1 • USDA Baby Spinach	1.7	—	2.4	—	1.6	0.6	2.9
Pioppini Mus... Food 2 Food 2 • USDA Pioppini Mushroom	6.0	—	5.8	—	2.8	0.2	3.5

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

Tomato Sauce (Canned) vs Celery Stalk (Raw)

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
Celery Stalk... Food 2 Food 2 • USDA Celery Stalk (Raw)	6.6	—	3.3	—	—	0.2	0.5

Plum Tomato (Raw) vs Romaine Lettuce Head (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plum Tomato ... Food 1 Food 1 • USDA Plum Tomato (Raw)	5.7	—	3.8	—	1.0	0.4	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

Bok Choy Rosette vs Sweet Green Pepper (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bok Choy Ros... Food 1 Food 1 • USDA Bok Choy Rosette	4.5	—	3.5	—	1.3	0.2	1.0
Sweet Green ... Food 2 Food 2 • USDA Sweet Green Pepper (Raw)	7.7	—	4.8	—	0.9	0.1	0.7

Lettuce Leaf vs Broccoli Floret (Raw)

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

Portobello Mushroom vs Kale (Frozen)

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

White Mushroom vs Crisphead Lettuce (Raw)

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
Crisphead Le... Food 2 Food 2 • USDA Crisphead Lettuce (Raw)	6.7	—	3.4	—	—	0.1	0.7

Broccoli Floret (Raw) vs Green Bean (Canned)

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

Tomato (Diced, Canned) vs Celery Stalk (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato (Dice... Food 1 Food 1 • USDA Tomato (Diced, Canned)	6.6	18	3.3	3.0	—	0.5	0.8
Celery Stalk... Food 2 Food 2 • USDA Celery Stalk (Raw)	6.6	—	3.3	—	—	0.2	0.5

Zucchini Squash (Raw) vs Green Bean (Canned)

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

Tomato (Canned) vs Arugula 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
Arugula Leaf Food 2 Food 2 • USDA Arugula Leaf	6.2	—	5.4	—	2.3	0.3	1.7

Enoki Mushroom vs Baby Spinach

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enoki Mushroom Food 1 Food 1 • USDA Enoki Mushroom	10.4	—	8.1	—	2.9	0.2	2.4
Baby Spinach Food 2 Food 2 • USDA Baby Spinach	1.7	—	2.4	—	1.6	0.6	2.9

Spinach Leaf (Raw) vs Bok Choy Rosette

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach Leaf... Food 1 Food 1 • USDA Spinach Leaf (Raw)	2.1	—	2.6	—	1.6	0.6	2.9
Bok Choy Ros... Food 2 Food 2 • USDA Bok Choy Rosette	4.5	—	3.5	—	1.3	0.2	1.0

Clean Machine Food Comparisons For Diabetics