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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Dark Red Kidney Bean vs Safflower Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Red Kid... Food 1 Food 1 • USDA Dark Red Kidney Bean	0.0	—	—	—	4.3	1.3	25.9
Safflower Oil Food 2 Food 2 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—

Haddock (Raw) vs Chicken Meat (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Haddock (Raw) Food 1 Food 1 • USDA Haddock (Raw)	0.0	74	—	—	—	0.5	16.3
Chicken Meat... Food 2 Food 2 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9

Safflower Oil vs Beef Tenderloin

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Safflower Oil Food 1 Food 1 • USDA Safflower Oil	0.0	—	—	—	—	94.9	—
Beef Tenderloin Food 2 Food 2 • USDA Beef Tenderloin	0.0	176	—	—	—	6.4	27.7

Pork Sausage (Oven Cooked) vs Ground Beef (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
Ground Beef ... Food 2 Food 2 • USDA Ground Beef (Raw)	0.0	—	—	—	—	19.4	17.5

Dry Beans Food Product vs Parmesan Cheese (Grated)

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

Chicken Egg vs Pollock (Raw)

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

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	—	—	—	4.0	1.2	21.3
Pork Tenderl... Food 2 Food 2 • USDA Pork Tenderloin (Raw)	0.0	—	—	—	—	3.9	21.6

Chicken Egg (Shell Off, Solids, Dried) vs Turkey Meat (Ground)

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

Olive Oil (Extra Virgin) vs Beef Strip Steak (Boneless, Raw)

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 Strip S... Food 2 Food 2 • USDA Beef Strip Steak (Boneless, Raw)	0.0	155	—	—	—	6.4	22.8

Dry Beans Food Product vs Chicken Meat (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.2	24.4
Chicken Meat... Food 2 Food 2 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9

Dry Beans Food Product vs Olive 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	1.0	25.5
Olive Oil Food 2 Food 2 • USDA Olive Oil	0.0	—	—	—	—	94.7	—

Dry Beans Food Product vs Chicken Meat (Ground)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.0	25.5
Chicken Meat... Food 2 Food 2 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9

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	1.5	24.1

Provolone Cheese vs Soybean Oil

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

Cod vs Light Red Kidney Bean

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cod Food 1 Food 1 • USDA Cod	0.0	—	—	—	—	0.7	16.1
Light Red Ki... Food 2 Food 2 • USDA Light Red Kidney Bean	0.0	—	—	—	4.5	1.0	25.0

Chicken Meat (Ground) vs Coconut Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Meat... Food 1 Food 1 • USDA Chicken Meat (Ground)	0.0	—	—	—	—	7.2	17.9
Coconut Oil Food 2 Food 2 • USDA Coconut Oil	1.4	833	0.8	—	—	99.1	—

Queso Blanco Cheese vs Dry Beans Food Product

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
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.3	24.6

Beef Flank Steak (Raw) vs Olive Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Flank S... Food 1 Food 1 • USDA Beef Flank Steak (Raw)	0.0	—	—	—	—	9.4	20.1
Olive Oil Food 2 Food 2 • USDA Olive Oil	0.0	—	—	—	—	94.7	—

Chicken Egg Yolk (Raw) vs Butter (Salted)

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

Sunflower Seed Oil vs Pork Tenderloin (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • USDA Sunflower Seed Oil	0.0	—	—	—	—	94.9	—
Pork Tenderl... Food 2 Food 2 • USDA Pork Tenderloin (Raw)	0.0	—	—	—	—	3.9	21.6

Clean Machine Food Comparisons For Diabetics

Dark Red Kidney Bean vs Safflower Oil

Haddock (Raw) vs Chicken Meat (Ground)

Safflower Oil vs Beef Tenderloin

Pork Sausage (Oven Cooked) vs Ground Beef (Raw)

Dry Beans Food Product vs Parmesan Cheese (Grated)

Chicken Egg vs Pollock (Raw)

Dry Beans Food Product vs Pork Tenderloin (Raw)

Chicken Egg (Shell Off, Solids, Dried) vs Turkey Meat (Ground)

Olive Oil (Extra Virgin) vs Beef Strip Steak (Boneless, Raw)

Dry Beans Food Product vs Chicken Meat (Ground)

Dry Beans Food Product vs Olive Oil

Dry Beans Food Product vs Chicken Meat (Ground)

Beef Tenderloin vs Dry Beans Food Product

Provolone Cheese vs Soybean Oil

Cod vs Light Red Kidney Bean

Chicken Meat (Ground) vs Coconut Oil

Queso Blanco Cheese vs Dry Beans Food Product

Beef Flank Steak (Raw) vs Olive Oil

Chicken Egg Yolk (Raw) vs Butter (Salted)

Sunflower Seed Oil vs Pork Tenderloin (Raw)

Frequently Asked Questions

What are Clean Machine food comparisons?

How do I use these food comparisons for diabetes management?

What does the Blood Sugar Impact (BSI) score mean?

How should I interpret the nutritional information in these comparisons?

Can I create my own food comparisons?

How often should I use food comparisons in my meal planning?