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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Pork Loin (Raw) vs Pork Sausage (Oven Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Loin (Raw) Food 1 Food 1 • USDA Pork Loin (Raw)	0.0	—	—	—	—	9.5	21.1
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	4.0	322	2.2	1.5	—	26.2	18.2

Provolone Cheese vs Chicken Thigh (Skinless, Debonned)

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
Chicken Thig... Food 2 Food 2 • USDA Chicken Thigh (Skinless, Debonned)	0.0	—	—	—	—	7.9	18.6

Yellow Summer Squash (Raw) vs Chicken Breast (Skinless, Boneless)

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 Brea... Food 2 Food 2 • USDA Chicken Breast (Skinless, Boneless)	0.0	—	—	—	—	1.9	22.5

Atlantic Salmon (Raw) vs Provolone Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Atlantic Sal... Food 1 Food 1 • USDA Atlantic Salmon (Raw)	0.0	—	—	—	—	13.1	20.3
Provolone Ch... Food 2 Food 2 • USDA Provolone Cheese	4.5	—	2.5	—	—	28.1	23.5

Chicken Egg Yolk (Frozen) vs Catfish (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6
Catfish (Raw) Food 2 Food 2 • USDA Catfish (Raw)	0.0	—	—	—	—	7.3	16.5

Cheddar Cheese vs Pollock (Raw)

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

Beef Top Round Roast (Boneless, Raw) vs Yellow Summer Squash (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Top Rou... Food 1 Food 1 • USDA Beef Top Round Roast (Boneless, Raw)	1.6	—	0.9	—	—	5.7	21.5
Yellow Summe... Food 2 Food 2 • USDA Yellow Summer Squash (Raw)	0.0	—	—	—	1.0	0.1	0.9

Pork Meat (Ground, Raw) vs Peanut Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pork Meat (G... Food 1 Food 1 • USDA Pork Meat (Ground, Raw)	0.0	—	—	—	—	17.5	17.8
Peanut Oil Food 2 Food 2 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—

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

Dry Beans Food Product vs Canola Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dry Beans Fo... Food 1 Food 1 • USDA Dry Beans Food Product	0.0	—	—	—	4.1	1.2	23.4
Canola Oil Food 2 Food 2 • USDA Canola Oil	0.0	—	—	—	—	96.4	—

Beef T Bone Steak vs Chicken Egg Yolk (Dried)

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
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Dried)	1.8	654	1.1	—	—	55.5	34.2

Beef Tenderloin vs Cheddar 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
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Chicken Egg Yolk (Frozen) vs Beef T Bone Steak

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Frozen)	1.1	296	0.6	—	—	25.1	15.6
Beef T Bone ... Food 2 Food 2 • USDA Beef T Bone Steak	0.0	219	—	—	—	11.4	27.3

Chicken Meat (Ground) vs Peanut 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
Peanut Oil Food 2 Food 2 • USDA Peanut Oil	0.0	—	—	—	—	95.1	—

Chorizo vs Oaxaca Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chorizo Food 1 Food 1 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3
Oaxaca Cheese Food 2 Food 2 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1

Canola Oil vs Haddock (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Canola Oil Food 1 Food 1 • USDA Canola Oil	0.0	—	—	—	—	96.4	—
Haddock (Raw) Food 2 Food 2 • USDA Haddock (Raw)	0.0	74	—	—	—	0.5	16.3

Ham (Sliced, Cooked) vs Piece Of Shrimp

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
Piece Of Shrimp Food 2 Food 2 • USDA Piece Of Shrimp	0.9	—	0.5	—	—	0.8	15.6

Kale Leaf (Raw) vs Salt (Iodized)

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

Atlantic Salmon (Raw) vs Canola Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Atlantic Sal... Food 1 Food 1 • USDA Atlantic Salmon (Raw)	0.0	—	—	—	—	13.1	20.3
Canola Oil Food 2 Food 2 • USDA Canola Oil	0.0	—	—	—	—	96.4	—

Chorizo vs Dry Beans Food Product

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chorizo Food 1 Food 1 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3
Dry Beans Fo... Food 2 Food 2 • USDA Dry Beans Food Product	0.0	—	—	—	4.3	1.2	24.4

Clean Machine Food Comparisons For Diabetics