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.

Badlow

Turkey Sausage vs Pollock (Raw)

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
Pollock (Raw) Food 2 Food 2 • USDA Pollock (Raw)	0.0	56	—	—	—	0.4	12.3

Beef T Bone Steak vs Chorizo

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

Butter (Salted) vs Cotija Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Salted) Food 1 Food 1 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—
Cotija Cheese Food 2 Food 2 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8

Ham (Sliced, Cooked) vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.1	25.6

Beef Tenderloin vs Cotija Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Tenderloin Food 1 Food 1 • USDA Beef Tenderloin	0.0	176	—	—	—	6.4	27.7
Cotija Cheese Food 2 Food 2 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8

Chicken Egg vs Olive Oil (Extra Virgin)

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

Olive Oil vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Olive Oil Food 1 Food 1 • USDA Olive Oil	0.0	—	—	—	—	94.7	—
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.1	25.6

Turkey Meat (Ground) vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Meat ... Food 1 Food 1 • USDA Turkey Meat (Ground)	0.0	—	—	—	—	9.6	17.3
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.7

Queso Fresco vs Olive Oil

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
Olive Oil Food 2 Food 2 • USDA Olive Oil	0.0	—	—	—	—	94.7	—

Oaxaca Cheese vs Turkey Meat (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oaxaca Cheese Food 1 Food 1 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1
Turkey Meat ... Food 2 Food 2 • USDA Turkey Meat (Ground)	0.0	220	—	—	—	11.6	27.1

Corn Oil vs Ground Beef (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Oil Food 1 Food 1 • USDA Corn Oil	0.0	—	—	—	—	95.9	—
Ground Beef ... Food 2 Food 2 • USDA Ground Beef (Raw)	0.0	—	—	—	—	19.4	17.5

Sunflower Seed Oil vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • USDA Sunflower Seed Oil	0.0	—	—	—	—	94.9	—
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.0	1.2	21.3

Butter (Unsalted) vs Dark Red Kidney Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Unsa... Food 1 Food 1 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—
Dark Red Kid... Food 2 Food 2 • USDA Dark Red Kidney Bean	0.0	—	—	—	4.3	1.3	25.9

Ground Beef (Raw) vs Chicken Egg White (Pasteurized, Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ground Beef ... Food 1 Food 1 • USDA Ground Beef (Raw)	0.0	—	—	—	—	19.4	17.5
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White (Pasteurized, Frozen)	1.5	48	0.7	—	—	0.2	10.1

Monterey Jack Cheese (Pasteurized) vs Turkey Sausage

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

Sockeye Salmon (Raw) vs Oaxaca Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sockeye Salm... Food 1 Food 1 • USDA Sockeye Salmon (Raw)	0.0	—	—	—	—	4.9	22.3
Oaxaca Cheese Food 2 Food 2 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1

Zucchini Squash (Raw) vs Beef Flank Steak (Raw)

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

Piece Of Crab vs Ham (Sliced, Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Piece Of Crab Food 1 Food 1 • USDA Piece Of Crab	0.0	—	—	—	—	0.8	18.7
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	0.5	106	0.3	—	—	3.7	16.7

Pork Sausage (Oven Cooked) vs Beef Eye Of Round Roast (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Sausage... Food 1 Food 1 • USDA Pork Sausage (Oven Cooked)	4.0	322	2.2	1.5	—	26.2	18.2
Beef Eye Of ... Food 2 Food 2 • USDA Beef Eye Of Round Roast (Raw)	0.0	122	—	—	—	2.5	23.4

Monterey Jack Cheese (Pasteurized) vs Beef Top Round Roast (Boneless, Raw)

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
Beef Top Rou... Food 2 Food 2 • USDA Beef Top Round Roast (Boneless, Raw)	0.0	123	—	—	—	2.4	23.7

Clean Machine Food Comparisons For Diabetics