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.

Logo

Blue Bonnet Vegetable Oil Spread, 15 Oz vs Blue Bonnet Vegetable Oil Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blue Bonnet ... Food 1 Food 1 • CONAGRA BRANDS, INC Blue Bonnet Vegetable Oil Spread, 15 Oz	14g	13.6	286	7.1	—	—	32.1	—
Blue Bonnet ... Food 2 Food 2 • CONAGRA BRANDS, INC Blue Bonnet Vegetable Oil Spread	14g	13.6	286	7.1	—	—	32.1	—

Parkay Original Sticks East Coast Pack vs Blue Bonnet Vegetable Oil Spread, 15 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parkay Origi... Food 1 Food 1 • CONAGRA BRANDS, INC Parkay Original Sticks East Coast Pack	14g	13.1	500	7.1	—	—	57.1	—
Blue Bonnet ... Food 2 Food 2 • CONAGRA BRANDS, INC Blue Bonnet Vegetable Oil Spread, 15 Oz	14g	13.6	286	7.1	—	—	32.1	—

Parkay Original Sticks East Coast Pack vs Blue Bonnet Vegetable Oil Spread

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parkay Origi... Food 1 Food 1 • CONAGRA BRANDS, INC Parkay Original Sticks East Coast Pack	14g	13.1	500	7.1	—	—	57.1	—
Blue Bonnet ... Food 2 Food 2 • CONAGRA BRANDS, INC Blue Bonnet Vegetable Oil Spread	14g	13.6	286	7.1	—	—	32.1	—

Solid Pack Pumpkin vs Zesty Italian Salad Dressing & Recipe Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Solid Pack P... Food 1 Food 1 • S. M. FLICKINGER CO., INC. Solid Pack Pumpkin	120g	11.6	33	8.3	3.3	2.5	—	0.8
Zesty Italia... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Zesty Italian Salad Dressing & Recipe Mix	2g	100.0	250	50.0	50.0	—	—	—

Kellogg's Special K Breakfast Handheld Egg, Vegetables, & Pepper Jack 13.4 Oz vs Kellogg Special K Bkfst Handheld Egg, Vegetables, & Pepper Jack 3.35 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kellogg's Sp... Food 1 Food 1 • KELLOGG COMPANY US Kellogg's Special K Breakfast Handheld Egg, Vegetables, & Pepper Jack 13.4 Oz	95g	25.8	163	18.9	3.4	4.9	7.0	10.1
Kellogg Spec... Food 2 Food 2 • KELLOGG COMPANY US Kellogg Special K Bkfst Handheld Egg, Vegetables, & Pepper Jack 3.35 Oz	95g	25.8	163	18.9	3.4	4.9	7.0	10.1

Dates vs Sesame Snaps

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dates Food 1 Food 1 • BOX SEATS STUDIOS, INC. Dates	11g	11.6	318	63.6	45.5	9.1	9.1	9.1
Sesame Snaps Food 2 Food 2 • MIRACLE MECHANIC Sesame Snaps	40g	22.0	575	47.5	35.0	17.5	35.0	15.0

Black Beans, Cuban Style vs Organic Great Northern Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Beans,... Food 1 Food 1 • EBRO PACKING CO INC Black Beans, Cuban Style	140g	23.7	100	14.3	1.4	5.7	2.1	5.0
Organic Grea... Food 2 Food 2 • BURNETTE FOODS, INC. Organic Great Northern Beans	125g	27.6	96	16.8	—	5.6	—	6.4

Blackeye Peas vs Organic Black Eyed Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blackeye Peas Food 1 Food 1 • SCHNUCK MARKETS, INC. Blackeye Peas	129g	23.8	78	12.4	—	3.1	0.4	4.7
Organic Blac... Food 2 Food 2 • EDEN FOODS, INC. Organic Black Eyed Peas	130g	23.7	69	12.3	—	3.1	0.8	4.6

Ceci Beans Chick Peas, Ceci vs Light Red Low Sodium Kidney Beans, Light Red

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ceci Beans C... Food 1 Food 1 • ALANRIC FOOD DISTRIBUTORS, INC. Ceci Beans Chick Peas	130g	25.6	85	15.4	—	5.4	0.8	5.4
Light Red Lo... Food 2 Food 2 • GIANT EAGLE, INC. Light Red Low Sodium Kidney Beans	130g	16.7	85	13.9	0.8	5.4	—	6.9

Garbanzo Organic No Salt Added Beans, Garbanzo vs No Salt Added Pinto Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garbanzo Org... Food 1 Food 1 • WAL-MART STORES, INC. Garbanzo Organic No Salt Added Beans	130g	25.8	85	13.9	—	3.8	1.5	4.6
No Salt Adde... Food 2 Food 2 • HY-VEE, INC. No Salt Added Pinto Beans	126g	25.6	87	15.9	0.8	5.6	0.4	4.8

Kidney Beans, Dark Red vs Cut Fancy Wax Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kidney Beans... Food 1 Food 1 • THE KROGER CO. Kidney Beans, Dark Red	130g	27.6	77	16.2	1.5	5.4	0.4	5.4
Cut Fancy Wa... Food 2 Food 2 • SHURFINE Cut Fancy Wax Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8

Lentils vs Black Premium Beans, Black

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lentils Food 1 Food 1 • ARIZONA NATURAL RESOURCES, INC. Lentils	123g	17.8	65	11.4	—	4.1	—	4.1
Black Premiu... Food 2 Food 2 • CONAGRA BRANDS, INC. Black Premium Beans	126g	15.7	71	12.7	0.8	4.8	—	4.8

Organic Sliced Ripe Olives vs Pinto Beans With Jalapenos

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Slic... Food 1 Food 1 • MUSCO OLIVE PRODUCTS, INC. Organic Sliced Ripe Olives	16g	12.3	94	6.3	—	—	9.4	—
Pinto Beans ... Food 2 Food 2 • LA COSTENA USA Pinto Beans With Jalapenos	130g	22.7	92	17.7	2.3	6.2	0.8	5.4

Organic Whole Garbanzo Beans vs Brooks, Chili Beans, Hot & Spicy, Hot & Spicy

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Whole Garbanzo Beans	130g	27.7	92	15.4	2.3	4.6	1.5	4.6
Brooks, Chil... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Brooks, Chili Beans, Hot & Spicy, Hot & Spicy	130g	23.7	92	17.7	1.5	8.5	0.8	4.6

Low Sodium Dark Red Kidney Beans, Low Sodium Dark Red Kidney vs Pinto Beans Seasoned With Pork

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Sodium D... Food 1 Food 1 • SAFEWAY, INC. Low Sodium Dark Red Kidney Beans	130g	18.1	85	15.4	0.8	6.2	—	6.2
Pinto Beans ... Food 2 Food 2 • LA COSTENA USA Pinto Beans Seasoned With Pork	131g	27.7	84	14.5	0.8	3.8	0.8	5.3

Pinto Beans, Pinto vs Cannellini Organic Low Sodium Beans, Cannellini

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pinto Beans Food 1 Food 1 • BUSH BROTHERS & COMPANY Pinto Beans	130g	21.8	77	13.9	—	5.4	—	4.6
Cannellini O... Food 2 Food 2 • TARGET STORES Cannellini Organic Low Sodium Beans	130g	18.3	92	13.9	0.8	4.6	0.4	5.4

Organics Black Beans vs La Sierra, Refried Black Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organics Bla... Food 1 Food 1 • SENECA FOODS CORPORATION Organics Black Beans	125g	27.7	88	16.0	1.6	4.8	—	5.6
La Sierra, R... Food 2 Food 2 • SABORMEX, S.A. DE C.V. La Sierra, Refried Black Beans	115g	21.6	122	13.0	0.9	3.5	6.1	3.5

Dark Red Kidney Beans vs Organic Black Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dark Red Kid... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Dark Red Kidney Beans	127g	27.8	87	15.8	1.6	4.7	—	4.7
Organic Blac... Food 2 Food 2 • TRADER JOE'S Organic Black Beans	130g	29.6	77	14.6	—	3.1	—	5.4

Goya, Premium Blackeye Peas, Frijol Carita vs Del Monte, Harvest Selects, Green Lima Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya, Premiu... Food 1 Food 1 • GOYA FOODS, INC. Goya, Premium Blackeye Peas, Frijol Carita	123g	27.6	73	15.5	—	4.1	—	5.7
Del Monte, H... Food 2 Food 2 • DEL MONTE FOODS INC. Del Monte, Harvest Selects, Green Lima Beans	126g	17.4	79	15.1	0.8	6.3	—	4.8

Rienzi, Black Beans vs Vegetarian Refried Beans, Vegetarian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rienzi, Blac... Food 1 Food 1 • RIENZI & SONS INC. Rienzi, Black Beans	122g	15.9	74	11.5	—	4.9	0.8	4.1
Vegetarian R... Food 2 Food 2 • HY-VEE, INC. Vegetarian Refried Beans	130g	19.8	77	13.1	0.8	5.4	1.2	4.6

Clean Machine Food Comparisons