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

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
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

Parmesan Cheese (Grated) vs Butter (Salted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Che... Food 1 Food 1 • USDA Parmesan Cheese (Grated)	7.8	—	4.3	0.6	—	29.5	30.1
Butter (Salted) Food 2 Food 2 • USDA Butter (Salted)	0.0	—	—	0.6	—	82.2	—

Cow Whole Milk 3.5% Fat (Vitamin D Fortified) vs Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cow Whole Mi... Food 1 Food 1 • USDA Cow Whole Milk 3.5% Fat (Vitamin D Fortified)	9.2	60	4.6	4.8	—	3.2	3.3
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Greek Yogurt vs Feta Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	7.1	61	3.6	3.3	—	0.4	10.3
Feta Cheese Food 2 Food 2 • USDA Feta Cheese	10.4	—	5.6	1.6	—	19.1	19.7

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Chicken Egg Yolk (Dried)

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

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Cow M... Food 1 Food 1 • USDA Lowfat Cow Milk (1% Fat, Vitamin A And D Added)	10.3	43	5.2	5.0	—	1.0	3.4
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	2.6	393	1.4	—	—	31.0	27.0

Chicken Egg (Shell Off, Solids, Dried) vs Swiss Cheese

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
Swiss Cheese Food 2 Food 2 • USDA Swiss Cheese	2.6	393	1.4	—	—	31.0	27.0

Parmesan Cheese (Grated) vs Chicken Egg White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Che... Food 1 Food 1 • USDA Parmesan Cheese (Grated)	7.8	—	4.3	0.6	—	29.5	30.1
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White	4.6	55	2.4	—	—	—	10.7

Chicken Egg vs Butter (Unsalted)

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
Butter (Unsa... Food 2 Food 2 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—

Cow Whole Milk 3.5% Fat (Vitamin D Fortified) vs Provolone Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cow Whole Mi... Food 1 Food 1 • USDA Cow Whole Milk 3.5% Fat (Vitamin D Fortified)	9.2	60	4.6	4.8	—	3.2	3.3
Provolone Ch... Food 2 Food 2 • USDA Provolone Cheese	4.5	—	2.5	—	—	28.1	23.5

Cow Whole Milk 3.5% Fat (Vitamin D Fortified) vs Yogurt (Plain)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cow Whole Mi... Food 1 Food 1 • USDA Cow Whole Milk 3.5% Fat (Vitamin D Fortified)	9.2	60	4.6	4.8	—	3.2	3.3
Yogurt (Plain) Food 2 Food 2 • USDA Yogurt (Plain)	11.0	—	5.6	4.1	—	4.5	3.8

Cheese Food (American, Grated) vs Cotija 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
Cotija Cheese Food 2 Food 2 • USDA Cotija Cheese	5.0	—	2.7	—	—	27.2	23.8

Cow Whole Milk 3.5% Fat (Vitamin D Fortified) vs Chicken Egg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cow Whole Mi... Food 1 Food 1 • USDA Cow Whole Milk 3.5% Fat (Vitamin D Fortified)	9.2	60	4.6	4.8	—	3.2	3.3
Chicken Egg Food 2 Food 2 • USDA Chicken Egg	1.8	148	1.0	0.2	—	10.0	12.4

Greek Yogurt vs Cottage Cheese (Lowfat)

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
Cottage Chee... Food 2 Food 2 • USDA Cottage Cheese (Lowfat)	8.4	84	4.3	4.1	—	2.3	11.0

Butter (Unsalted) vs Cheese Food (American, Grated)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butter (Unsa... Food 1 Food 1 • USDA Butter (Unsalted)	0.0	—	—	—	—	81.5	—
Cheese Food ... Food 2 Food 2 • USDA Cheese Food (American, Grated)	11.7	375	6.4	3.8	—	31.1	17.5

Cheese Food (American, Grated) vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

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
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

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

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

Mozzarella Cheese Low Moisture Part Skim vs Cow Buttermilk (Raw)

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
Cow Buttermi... Food 2 Food 2 • USDA Cow Buttermilk (Raw)	9.5	—	4.8	—	—	1.1	3.5

Parmesan Cheese (Grated) vs Chicken Egg (Shell Off, Solids, Dried)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Che... Food 1 Food 1 • USDA Parmesan Cheese (Grated)	7.8	—	4.3	0.6	—	29.5	30.1
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg (Shell Off, Solids, Dried)	3.2	575	1.9	—	—	39.8	48.1

Greek Yogurt vs Oaxaca 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
Oaxaca Cheese Food 2 Food 2 • USDA Oaxaca Cheese	4.4	—	2.4	—	—	22.1	22.1

Clean Machine Food Comparisons For Diabetics