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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Chicken Egg White (Pasteurized, Frozen) vs Chicken Breast (Skinless, Boneless)

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
Chicken Brea... Food 2 Food 2 • USDA Chicken Breast (Skinless, Boneless)	0.0	166	—	—	—	3.2	32.1

Butter (Salted) vs Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Salted) Food 1 Food 1 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Beef Strip Steak (Boneless, Raw) vs Swiss Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Strip S... Food 1 Food 1 • USDA Beef Strip Steak (Boneless, Raw)	0.0	155	—	—	—	6.4	22.8
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	2.6	393	1.4	—	—	31.0	27.0

Turkey Sausage vs Olive Oil (Extra Virgin)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sausage Food 1 Food 1 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7
Olive Oil (E... Food 2 Food 2 • USDA Olive Oil (Extra Virgin)	0.0	—	—	—	—	95.5	—

Dry Beans Food Product vs Safflower Oil

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
Safflower Oil Food 2 Food 2 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—

Dry Beans Food Product vs Chorizo

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
Chorizo Food 2 Food 2 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3

Yellow Summer Squash (Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Summe... Food 1 Food 1 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9
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 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	1.2	23.4
Turkey Sausage Food 2 Food 2 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7

Beef Tenderloin vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Tenderloin Food 1 Food 1 • USDA Beef Tenderloin	0.0	176	—	—	—	6.4	27.7
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.0	25.5

Chicken Egg (Shell Off, Solids, Dried) vs Zucchini Squash (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
Zucchini Squ... Food 2 Food 2 • USDA Zucchini Squash (Raw)	0.0	—	—	—	0.8	0.2	1.0

Beef Top Round Roast (Boneless, Raw) vs Pork Loin (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
Pork Loin (Raw) Food 2 Food 2 • USDA Pork Loin (Raw)	0.0	—	—	—	—	9.5	21.1

Corn Oil vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Oil Food 1 Food 1 • USDA Corn Oil	0.0	—	—	—	—	95.9	—
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.5	24.1

Chicken Egg vs Great Northern Bean

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
Great Northe... Food 2 Food 2 • USDA Great Northern Bean	0.0	—	—	—	4.3	1.2	24.7

Zucchini Squash (Raw) vs Olive Oil (Extra Virgin)

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
Olive Oil (E... Food 2 Food 2 • USDA Olive Oil (Extra Virgin)	0.0	—	—	—	—	95.5	—

Dry Beans Food Product vs Zucchini Squash (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
Zucchini Squ... Food 2 Food 2 • USDA Zucchini Squash (Raw)	0.0	—	—	—	0.8	0.2	1.0

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	—	—	—	4.3	1.0	25.5

Dry Beans Food Product vs Chicken Egg White (Pasteurized, Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.5	24.1
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White (Pasteurized, Frozen)	1.5	48	0.7	—	—	0.2	10.1

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	—	—	—	4.1	1.3	23.5

Ham (Sliced, Cooked) vs Soybean Oil

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
Soybean Oil Food 2 Food 2 • USDA Soybean Oil	0.0	—	—	—	—	96.5	—

Dry Beans Food Product vs Piece Of Shrimp

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
Piece Of Shrimp Food 2 Food 2 • USDA Piece Of Shrimp	0.9	—	0.5	—	—	0.8	15.6

Clean Machine Food Comparisons For Diabetics