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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Celery Stalk (Raw) vs Baby Spinach

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

Romaine Lettuce Head (Raw) vs Kale (Frozen)

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

Brown Mushroom vs Asparagus Spear (Raw)

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

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)	2.9	17	3.2	1.2	1.8	0.3	1.2

Yellow Summer Squash (Raw) vs Green Bean (Cut, Raw)

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
Green Bean (... Food 2 Food 2 • USDA Green Bean (Cut, Raw)	8.8	—	7.4	2.3	3.0	0.3	2.0

Romaine Lettuce Head (Raw) vs Collard Greens Bunch

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

Sweet Green Pepper (Raw) vs Brussels Sprout (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
Brussels Spr... Food 2 Food 2 • USDA Brussels Sprout (Raw)	9.6	—	9.6	—	4.8	0.6	4.0

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

Cucumber (Raw) vs Eggplant (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
Eggplant (Raw) Food 2 Food 2 • USDA Eggplant (Raw)	5.9	—	5.4	2.4	2.5	0.1	0.9

Yellow Summer Squash (Raw) vs Lettuce Leaf

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

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

Crisphead Lettuce (Raw) vs Eggplant (Raw)

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
Eggplant (Raw) Food 2 Food 2 • USDA Eggplant (Raw)	5.9	—	5.4	2.4	2.5	0.1	0.9

Sweet Green Pepper (Raw) vs Maitake 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
Maitake Mush... Food 2 Food 2 • USDA Maitake Mushroom	7.0	—	6.6	—	3.1	0.3	2.2

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

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

Dry Beans Food Product vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.4
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.5

Dry Beans Food Product vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.4
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.7

Dry Beans Food Product vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.5	24.1
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.2	1.5	24.4

Dry Beans Food Product vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.5	1.4	25.2
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.2	1.5	24.4

Great Northern Bean vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Great Northe... Food 1 Food 1 • USDA Great Northern Bean	0.0	—	—	—	4.3	1.2	24.7
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.0	25.5

Clean Machine Food Comparisons For Diabetics

Celery Stalk (Raw) vs Baby Spinach

Romaine Lettuce Head (Raw) vs Kale (Frozen)

Brown Mushroom vs Asparagus Spear (Raw)

Celery Stalk (Raw) vs Romaine Lettuce Head (Raw)

Yellow Summer Squash (Raw) vs Green Bean (Cut, Raw)

Romaine Lettuce Head (Raw) vs Collard Greens Bunch

Sweet Green Pepper (Raw) vs Brussels Sprout (Raw)

White Mushroom vs Spinach Leaf (Raw)

Cucumber (Raw) vs Eggplant (Raw)

Yellow Summer Squash (Raw) vs Lettuce Leaf

Green Bean (Canned) vs Oyster Mushroom (Raw)

Crisphead Lettuce (Raw) vs Eggplant (Raw)

Sweet Green Pepper (Raw) vs Maitake Mushroom

Broccoli Floret (Raw) vs Crisphead Lettuce (Raw)

Broccoli Floret (Raw) vs Cucumber (Raw)

Dry Beans Food Product vs Dry Beans Food Product

Dry Beans Food Product vs Dry Beans Food Product

Dry Beans Food Product vs Dry Beans Food Product

Dry Beans Food Product vs Dry Beans Food Product

Great Northern Bean vs Dry Beans Food Product

Frequently Asked Questions

What are Clean Machine food comparisons?

How do I use these food comparisons for diabetes management?

What does the Blood Sugar Impact (BSI) score mean?

How should I interpret the nutritional information in these comparisons?

Can I create my own food comparisons?

How often should I use food comparisons in my meal planning?