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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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	—	—	—	4.0	0.9	23.3

Butter (Unsalted) vs Piece Of Crab

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Unsa... Food 1 Food 1 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—
Piece Of Crab Food 2 Food 2 • USDA Piece Of Crab	0.0	—	—	—	—	0.8	18.7

Zucchini Squash (Raw) vs Turkey Sausage

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
Turkey Sausage Food 2 Food 2 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7

Dry Beans Food Product vs Catfish (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.4	1.1	26.8
Catfish (Raw) Food 2 Food 2 • USDA Catfish (Raw)	0.0	—	—	—	—	7.3	16.5

Dry Beans Food Product vs Turkey Sausage

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.3	23.5
Turkey Sausage Food 2 Food 2 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7

Kale Leaf (Raw) vs Pork Tenderloin (Raw)

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
Pork Tenderl... Food 2 Food 2 • USDA Pork Tenderloin (Raw)	0.0	—	—	—	—	3.9	21.6

Chicken Egg vs Sunflower Seed Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg Food 1 Food 1 • USDA Chicken Egg	1.8	148	1.0	0.2	—	10.0	12.4
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed Oil	0.0	—	—	—	—	94.9	—

Ground Beef (Raw) vs Olive 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
Olive Oil Food 2 Food 2 • USDA Olive Oil	0.0	—	—	—	—	94.7	—

Bacon (Whole Cut Or Pieces) vs Beef Strip Steak (Boneless, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon (Whole... Food 1 Food 1 • USDA Bacon (Whole Cut Or Pieces)	3.6	500	2.1	3.1	—	36.5	40.9
Beef Strip S... Food 2 Food 2 • USDA Beef Strip Steak (Boneless, Raw)	0.0	155	—	—	—	6.4	22.8

Chicken Egg (Shell Off, Solids, Dried) vs Beef Chuck Roast (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 Chuck R... Food 2 Food 2 • USDA Beef Chuck Roast (Raw)	0.0	—	—	—	—	17.8	18.4

Ground Beef (Raw) vs Queso Blanco Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Beef ... Food 1 Food 1 • USDA Ground Beef (Raw)	0.0	—	—	—	—	19.4	17.5
Queso Blanco... Food 2 Food 2 • USDA Queso Blanco Cheese	3.8	326	2.1	0.4	—	24.3	24.5

Dry Beans Food Product vs Atlantic Salmon (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
Atlantic Sal... Food 2 Food 2 • USDA Atlantic Salmon (Raw)	0.0	—	—	—	—	13.1	20.3

Chorizo vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chorizo Food 1 Food 1 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3
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 Chicken Egg Liquid (Pasteurized, Frozen)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	1.8	150	0.9	—	—	10.3	12.3

Piece Of Shrimp vs Chicken Egg Yolk (Dried)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Dried)	1.8	654	1.1	—	—	55.5	34.2

Safflower Oil vs Beef T Bone Steak

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Safflower Oil Food 1 Food 1 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—
Beef T Bone ... Food 2 Food 2 • USDA Beef T Bone Steak	0.0	219	—	—	—	11.4	27.3

Bacon (Whole Cut Or Pieces) vs Beef Chuck Roast (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon (Whole... Food 1 Food 1 • USDA Bacon (Whole Cut Or Pieces)	3.6	500	2.1	3.1	—	36.5	40.9
Beef Chuck R... Food 2 Food 2 • USDA Beef Chuck Roast (Raw)	0.0	—	—	—	—	17.8	18.4

Olive Oil vs Monterey Jack Cheese (Pasteurized)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Oil Food 1 Food 1 • USDA Olive Oil	0.0	—	—	—	—	94.7	—
Monterey Jac... Food 2 Food 2 • USDA Monterey Jack Cheese (Pasteurized)	3.4	—	1.9	—	—	32.6	22.6

Dry Beans Food Product vs Turkey Meat (Ground)

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
Turkey Meat ... Food 2 Food 2 • USDA Turkey Meat (Ground)	0.0	220	—	—	—	11.6	27.1

Olive Oil (Extra Virgin) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Oil (E... Food 1 Food 1 • USDA Olive Oil (Extra Virgin)	0.0	—	—	—	—	95.5	—
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