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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Dry Beans Food Product vs Beef Strip Steak (Boneless, Raw)

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
Beef Strip S... Food 2 Food 2 • USDA Beef Strip Steak (Boneless, Raw)	0.0	155	—	—	—	6.4	22.8

Zucchini Squash (Raw) vs Beef Ribeye Steak (Raw)

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
Beef Ribeye ... Food 2 Food 2 • USDA Beef Ribeye Steak (Raw)	0.0	—	—	—	—	20.0	18.7

Turkey Meat (Ground) vs Cod

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Meat ... Food 1 Food 1 • USDA Turkey Meat (Ground)	0.0	220	—	—	—	11.6	27.1
Cod Food 2 Food 2 • USDA Cod	0.0	—	—	—	—	0.7	16.1

Ground Beef (Raw) vs Turkey Meat (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Beef ... Food 1 Food 1 • USDA Ground Beef (Raw)	0.0	—	—	—	—	19.4	17.5
Turkey Meat ... Food 2 Food 2 • USDA Turkey Meat (Ground)	0.0	220	—	—	—	11.6	27.1

Tilapia (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tilapia (Raw) Food 1 Food 1 • USDA Tilapia (Raw)	0.0	—	—	—	—	2.5	19.0
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.5	24.1

Ham (Sliced, Cooked) vs Catfish (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham (Sliced,... Food 1 Food 1 • USDA Ham (Sliced, Cooked)	0.5	106	0.3	—	—	3.7	16.7
Catfish (Raw) Food 2 Food 2 • USDA Catfish (Raw)	0.0	—	—	—	—	7.3	16.5

Dark Red Kidney Bean vs Sunflower Seed Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Red Kid... Food 1 Food 1 • USDA Dark Red Kidney Bean	0.0	—	—	—	4.3	1.3	25.9
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed Oil	0.0	—	—	—	—	94.9	—

Beef Tenderloin vs Chicken Egg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Tenderloin Food 1 Food 1 • USDA Beef Tenderloin	0.0	176	—	—	—	6.4	27.7
Chicken Egg Food 2 Food 2 • USDA Chicken Egg	1.8	148	1.0	0.2	—	10.0	12.4

Tilapia (Raw) vs Chicken Egg Liquid (Pasteurized, Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tilapia (Raw) Food 1 Food 1 • USDA Tilapia (Raw)	0.0	—	—	—	—	2.5	19.0
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	1.8	150	0.9	—	—	10.3	12.3

Queso Fresco vs Chicken Thigh (Skinless, Debonned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Fresco Food 1 Food 1 • USDA Queso Fresco	5.5	—	3.0	—	—	23.4	18.9
Chicken Thig... Food 2 Food 2 • USDA Chicken Thigh (Skinless, Debonned)	0.0	—	—	—	—	7.9	18.6

Dry Beans Food Product vs Beef Tenderloin

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.1	25.6
Beef Tenderloin Food 2 Food 2 • USDA Beef Tenderloin	0.0	176	—	—	—	6.4	27.7

Catfish (Raw) vs Provolone Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Catfish (Raw) Food 1 Food 1 • USDA Catfish (Raw)	0.0	—	—	—	—	7.3	16.5
Provolone Ch... Food 2 Food 2 • USDA Provolone Cheese	4.5	—	2.5	—	—	28.1	23.5

Queso Blanco Cheese vs Bacon (Whole Cut Or Pieces)

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
Bacon (Whole... Food 2 Food 2 • USDA Bacon (Whole Cut Or Pieces)	3.6	500	2.1	3.1	—	36.5	40.9

Dark Red Kidney Bean vs Pork Meat (Ground, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Red Kid... Food 1 Food 1 • USDA Dark Red Kidney Bean	0.0	—	—	—	4.3	1.3	25.9
Pork Meat (G... Food 2 Food 2 • USDA Pork Meat (Ground, Raw)	0.0	—	—	—	—	17.5	17.8

Beef T Bone Steak vs Ham (Sliced, Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef T Bone ... Food 1 Food 1 • USDA Beef T Bone Steak	0.0	219	—	—	—	11.4	27.3
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	0.5	106	0.3	—	—	3.7	16.7

Dry Beans Food Product vs Monterey Jack Cheese (Pasteurized)

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
Monterey Jac... Food 2 Food 2 • USDA Monterey Jack Cheese (Pasteurized)	3.4	—	1.9	—	—	32.6	22.6

Chicken Egg Yolk (Raw) vs Corn Oil

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
Corn Oil Food 2 Food 2 • USDA Corn Oil	0.0	—	—	—	—	95.9	—

Dry Beans Food Product vs Porterhouse Steak

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
Porterhouse ... Food 2 Food 2 • USDA Porterhouse Steak	0.0	145	—	—	—	5.3	22.7

Ground Beef (Raw) vs Safflower Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Beef ... Food 1 Food 1 • USDA Ground Beef (Raw)	0.0	—	—	—	—	12.9	18.2
Safflower Oil Food 2 Food 2 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—

Atlantic Salmon (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Atlantic Sal... Food 1 Food 1 • USDA Atlantic Salmon (Raw)	0.0	—	—	—	—	13.1	20.3
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	0.9	23.3

Clean Machine Food Comparisons For Diabetics