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.

Badlow

Chicken Breast (Skinless, Boneless) vs Chorizo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Brea... Food 1 Food 1 • USDA Chicken Breast (Skinless, Boneless)	0.0	166	—	—	—	3.2	32.1
Chorizo Food 2 Food 2 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3

Beef Flank Steak (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Flank S... Food 1 Food 1 • USDA Beef Flank Steak (Raw)	0.0	—	—	—	—	9.4	20.1
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	0.9	23.3

Porterhouse Steak vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Porterhouse ... Food 1 Food 1 • USDA Porterhouse Steak	0.0	145	—	—	—	5.3	22.7
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.2	1.5	24.4

Provolone Cheese vs Beef Top Round Roast (Boneless, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Provolone Ch... Food 1 Food 1 • USDA Provolone Cheese	4.5	—	2.5	—	—	28.1	23.5
Beef Top Rou... Food 2 Food 2 • USDA Beef Top Round Roast (Boneless, Raw)	1.6	—	0.9	—	—	5.7	21.5

Pork Tenderloin (Raw) vs Turkey Meat (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Tenderl... Food 1 Food 1 • USDA Pork Tenderloin (Raw)	0.0	—	—	—	—	3.9	21.6
Turkey Meat ... Food 2 Food 2 • USDA Turkey Meat (Ground)	0.0	—	—	—	—	9.6	17.3

Sunflower Seed Oil vs Beef Tenderloin

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • USDA Sunflower Seed Oil	0.0	—	—	—	—	94.9	—
Beef Tenderloin Food 2 Food 2 • USDA Beef Tenderloin	0.0	176	—	—	—	6.4	27.7

Ground Beef (Raw) vs Tilapia (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Beef ... Food 1 Food 1 • USDA Ground Beef (Raw)	0.0	—	—	—	—	19.4	17.5
Tilapia (Raw) Food 2 Food 2 • USDA Tilapia (Raw)	0.0	—	—	—	—	2.5	19.0

Chicken Egg (Shell Off, Solids, Dried) vs Beef Strip Steak (Boneless, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg (Shell Off, Solids, Dried)	3.2	575	1.9	—	—	39.8	48.1
Beef Strip S... Food 2 Food 2 • USDA Beef Strip Steak (Boneless, Raw)	0.0	155	—	—	—	6.4	22.8

Beef Flank Steak (Raw) vs Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Flank S... Food 1 Food 1 • USDA Beef Flank Steak (Raw)	0.0	—	—	—	—	9.4	20.1
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Dry Beans Food Product vs Chicken Egg (Shell Off, Solids, Dried)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg (Shell Off, Solids, Dried)	3.2	575	1.9	—	—	39.8	48.1

Chicken Egg Yolk (Raw) vs Pork Tenderloin (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2
Pork Tenderl... Food 2 Food 2 • USDA Pork Tenderloin (Raw)	0.0	—	—	—	—	3.9	21.6

Dry Beans Food Product vs Ground Beef (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.2	1.5	24.4
Ground Beef ... Food 2 Food 2 • USDA Ground Beef (Raw)	0.0	—	—	—	—	19.4	17.5

Olive Oil (Extra Virgin) vs Chicken Egg Yolk (Dried)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Oil (E... Food 1 Food 1 • USDA Olive Oil (Extra Virgin)	0.0	—	—	—	—	95.5	—
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Dried)	1.8	654	1.1	—	—	55.5	34.2

Chicken Thigh (Skinless, Debonned) vs Safflower Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Thig... Food 1 Food 1 • USDA Chicken Thigh (Skinless, Debonned)	0.0	—	—	—	—	7.9	18.6
Safflower Oil Food 2 Food 2 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—

Chicken Egg Yolk (Frozen) vs Pork Sausage (Oven Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	4.0	322	2.2	1.5	—	26.2	18.2

Ground Beef (Raw) vs Tuna (White, Solid Pack, Canned In Water)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Beef ... Food 1 Food 1 • USDA Ground Beef (Raw)	0.0	—	—	—	—	12.9	18.2
Tuna (White,... Food 2 Food 2 • USDA Tuna (White, Solid Pack, Canned In Water)	0.2	90	0.1	—	—	0.9	19.0

Cod vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cod Food 1 Food 1 • USDA Cod	0.0	—	—	—	—	0.7	16.1
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.7

Cheddar Cheese vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Cheese Food 1 Food 1 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	1.2	21.3

Chicken Egg White (Pasteurized, Frozen) vs Piece Of Chicken Drumstick (Skinless)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Pasteurized, Frozen)	1.5	48	0.7	—	—	0.2	10.1
Piece Of Chi... Food 2 Food 2 • USDA Piece Of Chicken Drumstick (Skinless)	0.0	156	—	—	—	6.0	23.9

Queso Blanco Cheese vs Pork Meat (Ground, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Blanco... Food 1 Food 1 • USDA Queso Blanco Cheese	3.8	326	2.1	0.4	—	24.3	24.5
Pork Meat (G... Food 2 Food 2 • USDA Pork Meat (Ground, Raw)	0.0	—	—	—	—	17.5	17.8

Clean Machine Food Comparisons For Diabetics