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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Pole & Line, Skip Jack vs Tomato Sauce Sardines

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pole & Line,... Food 1 Food 1 • AMERICAN TUNA Pole & Line, Skip Jack	56g	0.9	116	0.9	—	—	0.9	26.8
Tomato Sauce... Food 2 Food 2 • GOYA FOODS, INC. Tomato Sauce Sardines	155g	3.8	90	2.6	1.3	0.6	2.3	14.2

Polar, Fancy Whole Smoked Mussels vs Premium Real Crab Meat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Polar, Fancy... Food 1 Food 1 • MILKY WAY INT'L TRADING CORP Polar, Fancy Whole Smoked Mussels	47g	5.7	191	6.4	—	—	10.6	19.2
Premium Real... Food 2 Food 2 • AQUA STAR, INC. Premium Real Crab Meat	85g	2.3	94	1.2	—	—	1.2	20.0

Wild Caught Sardines Sustainably Caught In Extra Virgin Olive Oil, Extra Virgin Olive Oil vs Sardines In Extra Virgin Olive Oil With Basil, Oregano & Garlic, Extra Virgin Olive Oil With Basil, Oregano & Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Caught ... Food 1 Food 1 • GLENCOURT INC. Wild Caught Sardines Sustainably Caught In Extra Virgin Olive Oil, Extra Virgin Olive Oil	90g	0.0	189	1.1	—	1.1	11.1	22.2
Sardines In ... Food 2 Food 2 • KING OSCAR, INC. Sardines In Extra Virgin Olive Oil With Basil, Oregano & Garlic, Extra Virgin Olive Oil With Basil, Oregano & Garlic	75g	1.9	240	1.3	1.3	—	18.7	17.3

California Girl, Sardines In Spicy Tomato Sauce vs Tomato Sauce Jack Mackerel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
California G... Food 1 Food 1 • ATLAPAC TRADING COMPANY, INC. California Girl, Sardines In Spicy Tomato Sauce	56g	1.9	143	3.6	—	1.8	7.1	14.3
Tomato Sauce... Food 2 Food 2 Tomato Sauce Jack Mackerel	112g	1.7	125	0.9	0.9	—	4.0	21.4

Mediterranean Style Wild Caught Sardines With Extra Virgin Olive Oil, Herbs Of Provence, Red Bell Pepper, Black Olives & Garlic, Mediterranean Style With Extra Virgin Olive Oil, Herbs Of Provence, Red Bell Pepper, Black Olives & Garlic vs Sardines In Tomato Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • KING OSCAR, INC. Mediterranean Style Wild Caught Sardines With Extra Virgin Olive Oil, Herbs Of Provence, Red Bell Pepper, Black Olives & Garlic, Mediterranean Style With Extra Virgin Olive Oil, Herbs Of Provence, Red Bell Pepper, Black Olives & Garlic	85g	1.9	306	1.2	—	—	25.9	17.7
Sardines In ... Food 2 Food 2 • SEAFOOD WHOLESALERS, INC. Sardines In Tomato Sauce	60g	3.9	100	3.3	5.0	—	3.3	15.0

Smoked Oysters In Water vs Squid

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Oyste... Food 1 Food 1 • TRI-UNION SEAFOODS, LLC Smoked Oysters In Water	85g	19.3	141	11.8	—	—	4.7	14.1
Squid Food 2 Food 2 • GOYA FOODS, INC. Squid	55g	3.8	218	3.6	—	—	16.4	14.6

Organic Mussels In Olive Oil & Vinegar, Mussels vs Salmon & Kale Terrine

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Muss... Food 1 Food 1 • POWER-SELLES IMPORTS Organic Mussels In Olive Oil & Vinegar, Mussels	69g	5.7	161	4.4	—	—	7.3	18.8
Salmon & Kal... Food 2 Food 2 • 3 LITTLE PIGS LLC Salmon & Kale Terrine	56g	1.9	232	1.8	—	—	19.6	10.7

Smoked Oysters vs Sardines In Chili Oil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Oysters Food 1 Food 1 • L P MAGGIONI & CO. Smoked Oysters	28g	1.9	179	10.7	—	7.1	10.7	28.6
Sardines In ... Food 2 Food 2 • AYAM BRAND Sardines In Chili Oil	56g	7.4	321	7.1	—	—	23.2	19.6

Picnic Mackerel Salad vs Greenshell Mussels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Picnic Macke... Food 1 Food 1 • TVT'S INTERNATIONAL EXPORT & IMPORT CO. Picnic Mackerel Salad	125g	13.5	192	8.0	—	2.4	12.8	9.6
Greenshell M... Food 2 Food 2 • THE EGO UNDERWEAR CO. Greenshell Mussels	85g	8.3	102	5.1	1.1	—	2.5	14.7

Sunflower Oil Jumbo Calamari vs Western Family, Lightly Smoked Sardines In Soybean Oil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Oi... Food 1 Food 1 • IBERIA FOODS CORPORATION Sunflower Oil Jumbo Calamari	57g	3.2	337	1.8	0.4	—	29.8	17.5
Western Fami... Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Western Family, Lightly Smoked Sardines In Soybean Oil	119g	1.6	160	0.8	—	—	7.6	21.9

Wild Selections, Sardine Fillets In Zesty Mango Sauce vs Premium Chopped Ocean Clams

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Selecti... Food 1 Food 1 • BUMBLE BEE FOODS, LLC Wild Selections, Sardine Fillets In Zesty Mango Sauce	110g	23.0	218	10.9	8.2	—	14.6	10.9
Premium Chop... Food 2 Food 2 • STARKIST CO. Premium Chopped Ocean Clams	56g	5.9	45	5.4	—	—	—	5.4

Mussels In Pickled Sauce vs Ligo, Squid In Natural Ink

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mussels In P... Food 1 Food 1 • FOODS FROM SPAIN, INC. Mussels In Pickled Sauce	55g	3.8	200	3.6	—	—	10.9	21.8
Ligo, Squid ... Food 2 Food 2 • LIBERTY GOLD FRUIT COMPANY INC. Ligo, Squid In Natural Ink	56g	3.9	54	3.6	3.6	—	—	7.1

Sardines In Soybean Oil And Chili Pepper, Soybean Oil And Chili Pepper vs Whitefish Pike

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sardines In ... Food 1 Food 1 • B&W QUALITY GROWERS, LLC Sardines In Soybean Oil And Chili Pepper, Soybean Oil And Chili Pepper	90g	0.0	344	1.1	—	1.1	28.9	20.0
Whitefish Pike Food 2 Food 2 • I ROKEACH & SONS INC Whitefish Pike	51g	9.7	118	9.8	5.9	—	2.0	13.7

Tomato Sauce Jack Mackerel vs Tiny Shrimp

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Sauce... Food 1 Food 1 Tomato Sauce Jack Mackerel	112g	1.7	125	0.9	0.9	—	4.0	21.4
Tiny Shrimp Food 2 Food 2 • TRI-UNION SEAFOODS, LLC Tiny Shrimp	56g	1.9	89	1.8	1.8	—	0.9	17.9

Sol Mex, Sardines With Chili In Tomato Sauce vs Skinless, Boneless Smoked Sardine Fillets In Maple Syrup, Maple Syrup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sol Mex, Sar... Food 1 Food 1 • MERCADO LATINO, INC. Sol Mex, Sardines With Chili In Tomato Sauce	60g	3.9	75	3.3	1.7	—	1.7	13.3
Skinless, Bo... Food 2 Food 2 • LOOK'S GOURMET FOOD COMPANY, INC. Skinless, Boneless Smoked Sardine Fillets In Maple Syrup, Maple Syrup	55g	34.2	273	18.2	18.2	—	12.7	20.0

Sardines In Extra Virgin Olive Oil vs Bexx, Sardines

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sardines In ... Food 1 Food 1 • I. EPSTEIN & SONS, INC. Sardines In Extra Virgin Olive Oil	80g	2.3	254	1.3	—	—	16.3	26.8
Bexx, Sardines Food 2 Food 2 • LINNANE & COMPANY Bexx, Sardines	100g	1.9	187	1.0	—	—	11.0	21.0

Classic Unsweetened Gefilte Fish, Classic Unsweetened vs Pacific Pearl, Whole Cove Oysters

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Unsw... Food 1 Food 1 • ROYAL WINE CORPORATION Classic Unsweetened Gefilte Fish	56g	10.4	143	5.4	—	—	8.9	10.7
Pacific Pear... Food 2 Food 2 • TRI-UNION SEAFOODS, LLC Pacific Pearl, Whole Cove Oysters	56g	3.9	107	3.6	—	—	3.6	14.3

Smoked Mussels vs Extra Virgin Olive Oil With Spicy Cracked Pepper Sardines

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Mussels Food 1 Food 1 • UNITED NATURAL FOODS, INC. Smoked Mussels	47g	5.7	202	6.4	—	—	10.6	19.2
Extra Virgin... Food 2 Food 2 Extra Virgin Olive Oil With Spicy Cracked Pepper Sardines	76g	2.5	250	1.3	—	—	19.7	18.4

Chopped Clams In Clam Juice vs Mackerel In Tomato Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chopped Clam... Food 1 Food 1 • CAPE MAY CANNERS INC. Chopped Clams In Clam Juice	60g	2.0	42	1.7	1.7	—	—	6.7
Mackerel In ... Food 2 Food 2 • ROL ROM FOODS Mackerel In Tomato Sauce	62g	0.0	81	3.2	1.6	3.2	0.8	12.9

Wild Caught Sardines Sustainably Caught In Extra Virgin Olive Oil, Extra Virgin Olive Oil vs Chopped Sea Clams

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Caught ... Food 1 Food 1 • GLENCOURT INC. Wild Caught Sardines Sustainably Caught In Extra Virgin Olive Oil, Extra Virgin Olive Oil	90g	0.0	189	1.1	—	1.1	11.1	22.2
Chopped Sea ... Food 2 Food 2 • GEORGE DELALLO CO., INC. Chopped Sea Clams	54g	3.9	56	3.7	—	—	—	9.3

Clean Machine Food Comparisons