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

Turkey Meat (Ground) vs Yellow Summer Squash (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Meat ... Food 1 Food 1 • USDA Turkey Meat (Ground)	0.0	—	—	—	—	9.6	17.3
Yellow Summe... Food 2 Food 2 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9

Dry Beans Food Product vs Pork Tenderloin (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	0.9	23.3
Pork Tenderl... Food 2 Food 2 • USDA Pork Tenderloin (Raw)	0.0	—	—	—	—	3.9	21.6

Dark Red Kidney Bean vs Olive 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
Olive Oil Food 2 Food 2 • USDA Olive Oil	0.0	—	—	—	—	94.7	—

Provolone Cheese vs Yellow Summer Squash (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
Yellow Summe... Food 2 Food 2 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9

Chicken Egg Yolk (Frozen) vs Sockeye Salmon (Raw)

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
Sockeye Salm... Food 2 Food 2 • USDA Sockeye Salmon (Raw)	0.0	—	—	—	—	4.9	22.3

Cheddar Cheese vs Light Red Kidney Bean

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
Light Red Ki... Food 2 Food 2 • USDA Light Red Kidney Bean	0.0	—	—	—	4.5	1.0	25.0

Piece Of Shrimp vs Beef Eye Of Round Roast (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Piece Of Shrimp Food 1 Food 1 • USDA Piece Of Shrimp	0.9	—	0.5	—	—	0.8	15.6
Beef Eye Of ... Food 2 Food 2 • USDA Beef Eye Of Round Roast (Raw)	0.0	122	—	—	—	2.5	23.4

Porterhouse Steak vs Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Porterhouse ... Food 1 Food 1 • USDA Porterhouse Steak	0.0	145	—	—	—	5.3	22.7
Olive Oil Food 2 Food 2 • USDA Olive Oil	0.0	—	—	—	—	94.7	—

Peanut Oil vs Chicken Egg White (Pasteurized, Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peanut Oil Food 1 Food 1 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White (Pasteurized, Frozen)	1.5	48	0.7	—	—	0.2	10.1

Oaxaca Cheese vs Pork Sausage (Oven Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oaxaca Cheese Food 1 Food 1 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	4.0	322	2.2	1.5	—	26.2	18.2

Beef Top Round Roast (Boneless, Raw) vs Sockeye Salmon (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Top Rou... Food 1 Food 1 • USDA Beef Top Round Roast (Boneless, Raw)	1.6	—	0.9	—	—	5.7	21.5
Sockeye Salm... Food 2 Food 2 • USDA Sockeye Salmon (Raw)	0.0	—	—	—	—	4.9	22.3

Salt (Iodized) vs Peanut Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salt (Iodized) Food 1 Food 1 • USDA Salt (Iodized)	0.0	—	—	—	—	—	—
Peanut Oil Food 2 Food 2 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—

Butter (Unsalted) vs Safflower Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Unsa... Food 1 Food 1 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—
Safflower Oil Food 2 Food 2 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—

Dry Beans Food Product vs Swiss Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	0.9	23.3
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	2.6	393	1.4	—	—	31.0	27.0

Catfish (Raw) vs Beef Eye Of Round Roast (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Catfish (Raw) Food 1 Food 1 • USDA Catfish (Raw)	0.0	—	—	—	—	7.3	16.5
Beef Eye Of ... Food 2 Food 2 • USDA Beef Eye Of Round Roast (Raw)	0.0	122	—	—	—	2.5	23.4

Beef Chuck Roast (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Chuck R... Food 1 Food 1 • USDA Beef Chuck Roast (Raw)	0.0	—	—	—	—	17.8	18.4
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.5

Piece Of Chicken Drumstick (Skinless) vs Safflower Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Piece Of Chi... Food 1 Food 1 • USDA Piece Of Chicken Drumstick (Skinless)	0.0	156	—	—	—	6.0	23.9
Safflower Oil Food 2 Food 2 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—

Dry Beans Food Product vs Ham (Sliced, Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.0	25.5
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	0.5	106	0.3	—	—	3.7	16.7

Coconut Oil vs Monterey Jack Cheese (Pasteurized)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Oil Food 1 Food 1 • USDA Coconut Oil	1.4	833	0.8	—	—	99.1	—
Monterey Jac... Food 2 Food 2 • USDA Monterey Jack Cheese (Pasteurized)	3.4	—	1.9	—	—	32.6	22.6

Olive Oil vs Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Oil Food 1 Food 1 • USDA Olive Oil	0.0	—	—	—	—	94.7	—
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Clean Machine Food Comparisons For Diabetics