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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Provolone Cheese vs Cottage Cheese (Lowfat)

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
Cottage Chee... Food 2 Food 2 • USDA Cottage Cheese (Lowfat)	8.4	84	4.3	4.1	—	2.3	11.0

Cheese Food (American, Grated) vs Queso Blanco Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Food ... Food 1 Food 1 • USDA Cheese Food (American, Grated)	11.7	375	6.4	3.8	—	31.1	17.5
Queso Blanco... Food 2 Food 2 • USDA Queso Blanco Cheese	3.8	326	2.1	0.4	—	24.3	24.5

Cottage Cheese vs Heavy Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cottage Cheese Food 1 Food 1 • USDA Cottage Cheese	8.9	—	4.6	—	—	4.2	11.6
Heavy Cream Food 2 Food 2 • USDA Heavy Cream	7.2	—	3.8	—	—	35.6	2.0

Cheese Food (American, Grated) vs Swiss Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Food ... Food 1 Food 1 • USDA Cheese Food (American, Grated)	11.7	375	6.4	3.8	—	31.1	17.5
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	2.6	393	1.4	—	—	31.0	27.0

Provolone Cheese vs Pasteurized Process Cheese Food

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
Pasteurized ... Food 2 Food 2 • USDA Pasteurized Process Cheese Food	9.7	366	5.3	2.6	—	30.6	18.0

Butter (Salted) vs Cream Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Salted) Food 1 Food 1 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—
Cream Cheese Food 2 Food 2 • USDA Cream Cheese	8.6	—	4.6	—	—	33.5	5.8

Queso Fresco vs Chicken Egg

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 Egg Food 2 Food 2 • USDA Chicken Egg	1.8	148	1.0	0.2	—	10.0	12.4

Cow Buttermilk (Raw) vs Feta Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cow Buttermi... Food 1 Food 1 • USDA Cow Buttermilk (Raw)	9.5	—	4.8	—	—	1.1	3.5
Feta Cheese Food 2 Food 2 • USDA Feta Cheese	10.4	—	5.6	1.6	—	19.1	19.7

Cheddar Cheese vs Chicken Egg Yolk (Dried)

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

Sour Cream vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sour Cream Food 1 Food 1 • USDA Sour Cream	10.8	—	5.6	—	—	18.0	3.1
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	9.7	50	4.9	4.9	—	1.9	3.4

Chicken Egg Yolk (Raw) vs Butter (Unsalted)

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
Butter (Unsa... Food 2 Food 2 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—

Lowfat Cow Milk (1% Fat, Vitamin A And D Added) vs Heavy Cream

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Cow M... Food 1 Food 1 • USDA Lowfat Cow Milk (1% Fat, Vitamin A And D Added)	10.3	43	5.2	5.0	—	1.0	3.4
Heavy Cream Food 2 Food 2 • USDA Heavy Cream	7.2	—	3.8	—	—	35.6	2.0

Feta Cheese vs Parmesan Cheese (Grated)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Feta Cheese Food 1 Food 1 • USDA Feta Cheese	10.4	—	5.6	1.6	—	19.1	19.7
Parmesan Che... Food 2 Food 2 • USDA Parmesan Cheese (Grated)	7.8	—	4.3	0.6	—	29.5	30.1

Parmesan Cheese (Grated) vs Cottage Cheese (Lowfat)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Che... Food 1 Food 1 • USDA Parmesan Cheese (Grated)	7.8	—	4.3	0.6	—	29.5	30.1
Cottage Chee... Food 2 Food 2 • USDA Cottage Cheese (Lowfat)	8.4	84	4.3	4.1	—	2.3	11.0

Greek Yogurt vs Chicken Egg Yolk (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	9.3	—	4.8	3.3	—	4.4	8.8
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2

Cotija Cheese vs Mozzarella Cheese Low Moisture Part Skim

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cotija Cheese Food 1 Food 1 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8
Mozzarella C... Food 2 Food 2 • USDA Mozzarella Cheese Low Moisture Part Skim	8.2	298	4.4	1.8	—	20.4	23.7

Cow Buttermilk (Raw) vs Skim Milk (Pasteurized, Vitamin A And D Fortified)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cow Buttermi... Food 1 Food 1 • USDA Cow Buttermilk (Raw)	9.5	—	4.8	—	—	1.1	3.5
Skim Milk (P... Food 2 Food 2 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	9.8	34	4.9	5.1	—	0.1	3.4

Cheddar Cheese vs Parmesan Cheese (Grated)

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
Parmesan Che... Food 2 Food 2 • USDA Parmesan Cheese (Grated)	7.8	—	4.3	0.6	—	29.5	30.1

Mozzarella Cheese Low Moisture Part Skim vs Cottage Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mozzarella C... Food 1 Food 1 • USDA Mozzarella Cheese Low Moisture Part Skim	8.2	298	4.4	1.8	—	20.4	23.7
Cottage Cheese Food 2 Food 2 • USDA Cottage Cheese	8.9	—	4.6	—	—	4.2	11.6

Feta Cheese vs Cow Whole Milk 3.5% Fat (Vitamin D Fortified)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Feta Cheese Food 1 Food 1 • USDA Feta Cheese	10.4	—	5.6	1.6	—	19.1	19.7
Cow Whole Mi... Food 2 Food 2 • USDA Cow Whole Milk 3.5% Fat (Vitamin D Fortified)	9.2	60	4.6	4.8	—	3.2	3.3

Clean Machine Food Comparisons For Diabetics