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 Chicken Egg (Shell Off, Solids, Dried)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.2	24.4
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg (Shell Off, Solids, Dried)	3.2	575	1.9	—	—	39.8	48.1

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

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.4

Queso Blanco Cheese vs Beef Chuck Roast (Raw)

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
Beef Chuck R... Food 2 Food 2 • USDA Beef Chuck Roast (Raw)	0.0	—	—	—	—	17.8	18.4

Butter (Salted) vs Beef Top Round Roast (Boneless, Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Salted) Food 1 Food 1 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—
Beef Top Rou... Food 2 Food 2 • USDA Beef Top Round Roast (Boneless, Raw)	1.6	—	0.9	—	—	5.7	21.5

Dry Beans Food Product vs Butter (Salted)

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
Butter (Salted) Food 2 Food 2 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—

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	—	—	—	4.1	1.3	23.5
Turkey Meat ... Food 2 Food 2 • USDA Turkey Meat (Ground)	0.0	—	—	—	—	9.6	17.3

Beef Top Round Roast (Boneless, Raw) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Top Rou... Food 1 Food 1 • USDA Beef Top Round Roast (Boneless, Raw)	0.0	123	—	—	—	2.4	23.7
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.4

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	—	—	—	4.3	1.2	24.4
Pork Tenderl... Food 2 Food 2 • USDA Pork Tenderloin (Raw)	0.0	—	—	—	—	3.9	21.6

Ham (Sliced, Cooked) vs Bacon (Whole Cut Or Pieces)

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

Kale Leaf (Raw) vs Butter (Salted)

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
Butter (Salted) Food 2 Food 2 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—

Beef Strip Steak (Boneless, Raw) vs Salt (Iodized)

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
Salt (Iodized) Food 2 Food 2 • USDA Salt (Iodized)	0.0	—	—	—	—	—	—

Monterey Jack Cheese (Pasteurized) vs Canola Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Monterey Jac... Food 1 Food 1 • USDA Monterey Jack Cheese (Pasteurized)	3.4	—	1.9	—	—	32.6	22.6
Canola Oil Food 2 Food 2 • USDA Canola Oil	0.0	—	—	—	—	96.4	—

Cotija Cheese vs Kale Leaf (Raw)

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
Kale Leaf (Raw) Food 2 Food 2 • USDA Kale Leaf (Raw)	0.6	35	4.4	0.8	4.1	1.5	2.9

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

Bacon (Whole Cut Or Pieces) vs Chicken Egg Yolk (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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2

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	—	—	—	4.4	1.1	26.8

Butter (Unsalted) vs Chorizo

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Unsa... Food 1 Food 1 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—
Chorizo Food 2 Food 2 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3

Ham (Sliced, Cooked) vs Chicken Egg Yolk (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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2

Piece Of Shrimp vs Soybean Oil

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

Dry Beans Food Product vs Peanut Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	1.2	21.3
Peanut Oil Food 2 Food 2 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—

Clean Machine Food Comparisons For Diabetics