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

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Butter (Salted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Cow M... Food 1 Food 1 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	9.7	50	4.9	4.9	—	1.9	3.4
Butter (Salted) Food 2 Food 2 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—

Cotija Cheese vs Cottage Cheese

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
Cottage Cheese Food 2 Food 2 • USDA Cottage Cheese	8.9	—	4.6	—	—	4.2	11.6

Greek Yogurt vs Cream Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	9.3	—	4.8	3.3	—	4.4	8.8
Cream Cheese Food 2 Food 2 • USDA Cream Cheese	8.6	—	4.6	—	—	33.5	5.8

Yogurt (Plain) vs Chicken Egg White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yogurt (Plain) Food 1 Food 1 • USDA Yogurt (Plain)	11.0	—	5.6	4.1	—	4.5	3.8
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White	4.6	55	2.4	—	—	—	10.7

Cotija Cheese vs Skim Milk (Pasteurized, Vitamin A And D Fortified)

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
Skim Milk (P... Food 2 Food 2 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	9.8	34	4.9	5.1	—	0.1	3.4

Mozzarella Cheese Low Moisture Part Skim vs Pasteurized Process Cheese Food

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mozzarella C... Food 1 Food 1 • USDA Mozzarella Cheese Low Moisture Part Skim	8.2	298	4.4	1.8	—	20.4	23.7
Pasteurized ... Food 2 Food 2 • USDA Pasteurized Process Cheese Food	9.7	366	5.3	2.6	—	30.6	18.0

Cream Cheese vs Cottage Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream Cheese Food 1 Food 1 • USDA Cream Cheese	8.6	—	4.6	—	—	33.5	5.8
Cottage Cheese Food 2 Food 2 • USDA Cottage Cheese	8.9	—	4.6	—	—	4.2	11.6

Chicken Egg Yolk (Dried) vs Skim Milk (Pasteurized, Vitamin A And D Fortified)

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
Skim Milk (P... Food 2 Food 2 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	9.8	34	4.9	5.1	—	0.1	3.4

Butter (Unsalted) vs Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Unsa... Food 1 Food 1 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Monterey Jack Cheese (Pasteurized) vs Chicken Egg Yolk (Frozen)

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

Heavy Cream vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Heavy Cream Food 1 Food 1 • USDA Heavy Cream	7.2	—	3.8	—	—	35.6	2.0
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	9.7	50	4.9	4.9	—	1.9	3.4

Cottage Cheese vs Cow Buttermilk (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cottage Cheese Food 1 Food 1 • USDA Cottage Cheese	8.9	—	4.6	—	—	4.2	11.6
Cow Buttermi... Food 2 Food 2 • USDA Cow Buttermilk (Raw)	9.5	—	4.8	—	—	1.1	3.5

Cottage Cheese (Lowfat) vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cottage Chee... Food 1 Food 1 • USDA Cottage Cheese (Lowfat)	8.4	84	4.3	4.1	—	2.3	11.0
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	9.7	50	4.9	4.9	—	1.9	3.4

Cheese Food (American, Grated) vs Provolone Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Food ... Food 1 Food 1 • USDA Cheese Food (American, Grated)	11.7	375	6.4	3.8	—	31.1	17.5
Provolone Ch... Food 2 Food 2 • USDA Provolone Cheese	4.5	—	2.5	—	—	28.1	23.5

Oaxaca Cheese vs Cheese Food (American, Grated)

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
Cheese Food ... Food 2 Food 2 • USDA Cheese Food (American, Grated)	11.7	375	6.4	3.8	—	31.1	17.5

Cream Cheese vs Cottage Cheese (Lowfat)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream Cheese Food 1 Food 1 • USDA Cream Cheese	8.6	—	4.6	—	—	33.5	5.8
Cottage Chee... Food 2 Food 2 • USDA Cottage Cheese (Lowfat)	8.4	84	4.3	4.1	—	2.3	11.0

Cream Cheese vs Lowfat Cow Milk (1% Fat, Vitamin A And D Added)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream Cheese Food 1 Food 1 • USDA Cream Cheese	8.6	—	4.6	—	—	33.5	5.8
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (1% Fat, Vitamin A And D Added)	10.3	43	5.2	5.0	—	1.0	3.4

Cream Cheese vs Cotija Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream Cheese Food 1 Food 1 • USDA Cream Cheese	8.6	—	4.6	—	—	33.5	5.8
Cotija Cheese Food 2 Food 2 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8

Cottage Cheese vs Cottage Cheese (Lowfat)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cottage Cheese Food 1 Food 1 • USDA Cottage Cheese	8.9	—	4.6	—	—	4.2	11.6
Cottage Chee... Food 2 Food 2 • USDA Cottage Cheese (Lowfat)	8.4	84	4.3	4.1	—	2.3	11.0

Greek Yogurt vs Skim Milk (Pasteurized, Vitamin A And D Fortified)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	9.3	—	4.8	3.3	—	4.4	8.8
Skim Milk (P... Food 2 Food 2 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	9.8	34	4.9	5.1	—	0.1	3.4

Clean Machine Food Comparisons For Diabetics