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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Piece Of Shrimp vs Chicken Egg

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	1.8	148	1.0	0.2	—	10.0	12.4

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	—	—	—	4.2	1.5	24.4

Chicken Breast (Skinless, Boneless) vs Light Red Kidney Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Brea... Food 1 Food 1 • USDA Chicken Breast (Skinless, Boneless)	0.0	166	—	—	—	3.2	32.1
Light Red Ki... Food 2 Food 2 • USDA Light Red Kidney Bean	0.0	—	—	—	4.5	1.0	25.0

Swiss Cheese vs Beef Ribeye Steak (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swiss Cheese Food 1 Food 1 • USDA Swiss Cheese	2.6	393	1.4	—	—	31.0	27.0
Beef Ribeye ... Food 2 Food 2 • USDA Beef Ribeye Steak (Raw)	0.0	—	—	—	—	20.0	18.7

Soybean Oil vs Beef Chuck Roast (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soybean Oil Food 1 Food 1 • USDA Soybean Oil	0.0	—	—	—	—	96.5	—
Beef Chuck R... Food 2 Food 2 • USDA Beef Chuck Roast (Raw)	0.0	—	—	—	—	17.8	18.4

Chicken Egg Yolk (Dried) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Dried)	1.8	654	1.1	—	—	55.5	34.2
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.4	1.1	26.8

Yellow Summer Squash (Raw) vs Chicken Egg Yolk (Frozen)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6

Sunflower Seed Oil vs Salt (Iodized)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • USDA Sunflower Seed Oil	0.0	—	—	—	—	94.9	—
Salt (Iodized) Food 2 Food 2 • USDA Salt (Iodized)	0.0	—	—	—	—	—	—

Beef T Bone Steak vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef T Bone ... Food 1 Food 1 • USDA Beef T Bone Steak	0.0	219	—	—	—	11.4	27.3
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.7

Dry Beans Food Product vs Beef Flank Steak (Raw)

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
Beef Flank S... Food 2 Food 2 • USDA Beef Flank Steak (Raw)	0.0	—	—	—	—	9.4	20.1

Provolone Cheese vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.3	23.5

Olive Oil (Extra Virgin) vs Beef T Bone Steak

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Oil (E... Food 1 Food 1 • USDA Olive Oil (Extra Virgin)	0.0	—	—	—	—	95.5	—
Beef T Bone ... Food 2 Food 2 • USDA Beef T Bone Steak	0.0	219	—	—	—	11.4	27.3

Dry Beans Food Product vs Pork Sausage (Oven Cooked)

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
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	4.0	322	2.2	1.5	—	26.2	18.2

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	—	—	—	4.5	1.4	25.2
Peanut Oil Food 2 Food 2 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—

Beef Chuck Roast (Raw) vs Cod

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
Cod Food 2 Food 2 • USDA Cod	0.0	—	—	—	—	0.7	16.1

Dry Beans Food Product vs Sunflower Seed Oil

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
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed Oil	0.0	—	—	—	—	94.9	—

Queso Fresco vs Queso Blanco Cheese

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
Queso Blanco... Food 2 Food 2 • USDA Queso Blanco Cheese	3.8	326	2.1	0.4	—	24.3	24.5

Chicken Egg (Shell Off, Solids, Dried) vs Beef Top Round Roast (Boneless, 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 Top Rou... Food 2 Food 2 • USDA Beef Top Round Roast (Boneless, Raw)	1.6	—	0.9	—	—	5.7	21.5

Haddock (Raw) vs Cotija Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Haddock (Raw) Food 1 Food 1 • USDA Haddock (Raw)	0.0	74	—	—	—	0.5	16.3
Cotija Cheese Food 2 Food 2 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8

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	—	—	—	4.3	1.2	24.4
Zucchini Squ... Food 2 Food 2 • USDA Zucchini Squash (Raw)	0.0	—	—	—	0.8	0.2	1.0

Clean Machine Food Comparisons For Diabetics