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 Skipjack Wild Caught Tuna In Water, Pole & Line vs Wild Caught Chunk Light Tuna In Water

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pole & Line ... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Pole & Line Skipjack Wild Caught Tuna In Water	113g	0.0	106	0.9	—	0.9	0.9	23.9
Wild Caught ... Food 2 Food 2 • BUMBLE BEE FOODS, LLC Wild Caught Chunk Light Tuna In Water	113g	1.9	88	0.9	—	—	0.9	19.5

Solid White Albacore Premium Tuna In Water, Solid White Albacore vs Chunk Light Tuna In Water, Chunk Light

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Solid White ... Food 1 Food 1 • HY-VEE, INC. Solid White Albacore Premium Tuna In Water	85g	1.9	118	1.2	—	—	1.2	25.9
Chunk Light ... Food 2 Food 2 • UNIFIED GROCERS, INC. Chunk Light Tuna In Water	85g	3.8	106	2.4	—	—	1.2	21.2

Pepper & Sea Salt Cracked Sea Foods, Pepper & Sea Salt vs Wild Caught Chunk Light Tuna In Vegetable Oil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepper & Sea... Food 1 Food 1 • BUMBLE BEE FOODS, LLC Pepper & Sea Salt Cracked Sea Foods	71g	0.0	85	1.4	—	1.4	0.7	19.7
Wild Caught ... Food 2 Food 2 • STATER BROS. MARKETS INC. Wild Caught Chunk Light Tuna In Vegetable Oil	108g	1.9	120	0.9	—	—	2.3	23.2

Solid White Albacore Tuna vs Tuna Flaked Light Tuna In Water

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Solid White ... Food 1 Food 1 • HY-VEE, INC. Solid White Albacore Tuna	85g	1.9	118	1.2	—	—	1.2	25.9
Tuna Flaked ... Food 2 Food 2 • CENTURY CANNING CORPORATION Tuna Flaked Light Tuna In Water	85g	1.9	71	1.2	—	—	—	16.5

Yellowfin Wild Tuna With Tomato Basil In Extra Virgin Olive Oil, Yellowfin With Tomato Basil In Extra Virgin Olive Oil vs Bumble Bee, Albacore Tuna With Jalapenos & Olive Oil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellowfin Wi... Food 1 Food 1 • STARKIST CO. Yellowfin Wild Tuna With Tomato Basil In Extra Virgin Olive Oil, Yellowfin With Tomato Basil In Extra Virgin Olive Oil	74g	3.8	216	2.7	0.7	0.7	14.9	18.9
Bumble Bee, ... Food 2 Food 2 • BUMBLE BEE FOODS, LLC Bumble Bee, Albacore Tuna With Jalapenos & Olive Oil	71g	1.9	239	1.4	—	—	16.9	15.5

Pole & Line Skipjack Wild Caught Tuna In Water, Pole & Line vs Wild Caught Albacore In Water

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pole & Line ... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Pole & Line Skipjack Wild Caught Tuna In Water	113g	0.0	106	0.9	—	0.9	0.9	23.9
Wild Caught ... Food 2 Food 2 • BUMBLE BEE FOODS, LLC Wild Caught Albacore In Water	71g	2.7	141	1.4	—	—	4.2	22.5

Light Tuna In Olive Oil vs Albacore Tuna With Sundried Tomatoes & Olive Oil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Tuna I... Food 1 Food 1 • HIJOS DE CARLOS ALBO, S.A. Light Tuna In Olive Oil	55g	3.4	255	1.8	—	—	16.4	27.3
Albacore Tun... Food 2 Food 2 • BUMBLE BEE FOODS, LLC Albacore Tuna With Sundried Tomatoes & Olive Oil	56g	1.9	250	1.8	1.8	—	16.1	21.4

Albacore Wild Tuna With Jalapeno & Cumin, Jalapeno & Cumin vs Chunk Light Tuna In Water

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Albacore Wil... Food 1 Food 1 • WILD PLANET FOODS, INC. Albacore Wild Tuna With Jalapeno & Cumin, Jalapeno & Cumin	74g	3.8	135	2.7	—	—	5.4	20.3
Chunk Light ... Food 2 Food 2 • MCILHENNY COMPANY Chunk Light Tuna In Water	73g	0.0	109	1.4	—	1.4	0.7	24.4

Lemon Pepper Chunk Light Tuna, Lemon Pepper vs Lite Coconut Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lemon Pepper... Food 1 Food 1 • WAL-MART STORES, INC. Lemon Pepper Chunk Light Tuna	74g	5.2	95	2.7	—	—	1.4	20.3
Lite Coconut... Food 2 Food 2 Lite Coconut Milk	60g	9.9	117	8.3	1.7	—	8.3	—

Chili Crisp Crunchy Topper Sea Food Snacks, Chili Crisp vs Chunk Light Skipjack Tuna, Chunk Light

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chili Crisp ... Food 1 Food 1 Chili Crisp Crunchy Topper Sea Food Snacks, Chili Crisp	145g	15.6	262	13.8	2.8	5.5	13.8	20.7
Chunk Light ... Food 2 Food 2 • CROWN PRINCE, INC. Chunk Light Skipjack Tuna	56g	1.9	125	1.8	1.8	—	0.9	26.8

Oil Mackerel Fillet vs Petite Tonno Wild Tuna In Pure Olive Oil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oil Mackerel... Food 1 Food 1 • TRI-UNION SEAFOODS, LLC Oil Mackerel Fillet	60g	0.0	250	1.7	—	1.7	18.3	18.3
Petite Tonno... Food 2 Food 2 • WILD PLANET FOODS, INC. Petite Tonno Wild Tuna In Pure Olive Oil	85g	3.7	200	2.4	—	—	9.4	25.9

Chunk Light Wild Caught Tuna In Water, Chunk Light vs La Fe, White Tuna In Olive Oil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chunk Light ... Food 1 Food 1 • FAREWAY STORES, INC. Chunk Light Wild Caught Tuna In Water	74g	2.6	95	1.4	—	—	—	20.3
La Fe, White... Food 2 Food 2 • GRACEKENNEDY FOODS (USA) LLC La Fe, White Tuna In Olive Oil	55g	1.9	109	1.8	—	—	3.6	18.2

Chunk Light Tuna In Vegetable Oil, Smoke vs Wild Caught Chunk Light Tuna In Water, Chunk Light

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chunk Light ... Food 1 Food 1 • TRANSNATIONAL FOODS, INC. Chunk Light Tuna In Vegetable Oil, Smoke	56g	1.9	125	1.8	—	—	2.7	21.4
Wild Caught ... Food 2 Food 2 • SCHNUCK MARKETS, INC. Wild Caught Chunk Light Tuna In Water, Chunk Light	85g	3.8	106	2.4	—	—	1.2	20.0

Petite Tonno Wild Tuna In Pure Olive Oil vs Chunk Light Tuna In Vegetable Oil, Smoke

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Petite Tonno... Food 1 Food 1 • WILD PLANET FOODS, INC. Petite Tonno Wild Tuna In Pure Olive Oil	85g	3.7	200	2.4	—	—	9.4	25.9
Chunk Light ... Food 2 Food 2 • TRANSNATIONAL FOODS, INC. Chunk Light Tuna In Vegetable Oil, Smoke	56g	1.9	125	1.8	—	—	2.7	21.4

Petite Tonno Wild Tuna In Pure Olive Oil vs Chunk Light Wild Caught Tuna In Vegetable Oil, Chunk Light In Vegetable Oil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Petite Tonno... Food 1 Food 1 • WILD PLANET FOODS, INC. Petite Tonno Wild Tuna In Pure Olive Oil	85g	3.7	200	2.4	—	—	9.4	25.9
Chunk Light ... Food 2 Food 2 • STARKIST CO. Chunk Light Wild Caught Tuna In Vegetable Oil, Chunk Light In Vegetable Oil	56g	1.0	143	0.9	—	—	8.0	17.9

Light Tuna In Olive Oil vs Bumble Bee, Sensations, Seasoned Tuna Medley, Spicy Thai Chili, Spicy Thai Chili

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Tuna I... Food 1 Food 1 • HIJOS DE CARLOS ALBO, S.A. Light Tuna In Olive Oil	55g	3.4	255	1.8	—	—	16.4	27.3
Bumble Bee, ... Food 2 Food 2 • BUMBLE BEE FOODS, LLC Bumble Bee, Sensations, Seasoned Tuna Medley, Spicy Thai Chili, Spicy Thai Chili	113g	19.1	159	9.7	8.9	0.9	5.3	18.6

Oil Mackerel Fillet vs Solid White Albacore Premium Tuna In Water, Solid White Albacore

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oil Mackerel... Food 1 Food 1 • TRI-UNION SEAFOODS, LLC Oil Mackerel Fillet	60g	0.0	250	1.7	—	1.7	18.3	18.3
Solid White ... Food 2 Food 2 • HY-VEE, INC. Solid White Albacore Premium Tuna In Water	85g	1.9	118	1.2	—	—	1.2	25.9

Veggie Tuna With Minced Vegetables, Veggie vs White Albacore Tuna Flake In Water, White Albacore Tuna

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Veggie Tuna ... Food 1 Food 1 • CHARL'S ICE CREAM SPEC.CO. Veggie Tuna With Minced Vegetables	28g	7.6	250	14.3	3.6	—	16.1	10.7
White Albaco... Food 2 Food 2 • CHEZ LESLIE White Albacore Tuna Flake In Water	113g	3.5	115	1.8	20.4	—	3.1	—

Solid White Albacore Wild Tuna In Olive Oil, Solid White Albacore In Olive Oil vs Wild Caught Albacore In Water

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Solid White ... Food 1 Food 1 • PAW BRANDS LLC Solid White Albacore Wild Tuna In Olive Oil, Solid White Albacore In Olive Oil	113g	1.7	168	0.9	—	—	6.2	26.6
Wild Caught ... Food 2 Food 2 • BUMBLE BEE FOODS, LLC Wild Caught Albacore In Water	71g	2.7	141	1.4	—	—	4.2	22.5

Yellowfin Wild Tuna With Tomato Basil In Extra Virgin Olive Oil, Yellowfin With Tomato Basil In Extra Virgin Olive Oil vs Chunk Light Tuna In Vegetable Oil, Smoke

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellowfin Wi... Food 1 Food 1 • STARKIST CO. Yellowfin Wild Tuna With Tomato Basil In Extra Virgin Olive Oil, Yellowfin With Tomato Basil In Extra Virgin Olive Oil	74g	3.8	216	2.7	0.7	0.7	14.9	18.9
Chunk Light ... Food 2 Food 2 • TRANSNATIONAL FOODS, INC. Chunk Light Tuna In Vegetable Oil, Smoke	56g	1.9	125	1.8	—	—	2.7	21.4

Clean Machine Food Comparisons