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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Organic No Salt Added Whole Kernel Corn vs French Style Green Beans, French Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic No S... Food 1 Food 1 • GLENCOURT INC. Organic No Salt Added Whole Kernel Corn	125g	12.8	48	7.2	1.6	0.8	0.4	0.8
French Style... Food 2 Food 2 • GIANT EAGLE, INC. French Style Green Beans	227g	5.9	11	2.2	0.4	0.9	0.2	0.4

No Salt Added French Style Green Beans vs Mild Fire Roasted Whole Green Chiles, Mild Fire Roasted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
No Salt Adde... Food 1 Food 1 • TARGET STORES No Salt Added French Style Green Beans	121g	3.4	17	2.5	0.8	0.8	—	0.8
Mild Fire Ro... Food 2 Food 2 • NESTLE USA INC. Mild Fire Roasted Whole Green Chiles	43g	0.0	23	2.3	2.3	2.3	—	—

Whole Kernel White & Gold Corn, White & Gold vs Shoprite, Sweet Peas, Small

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Kernel... Food 1 Food 1 • SUPERVALU, INC. Whole Kernel White & Gold Corn, White & Gold	125g	16.0	48	7.2	1.6	0.8	0.4	0.8
Shoprite, Sw... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Shoprite, Sweet Peas, Small	125g	17.9	56	9.6	4.8	2.4	0.4	3.2

Mixed Vegetables vs Iga, Cut Blue Lake Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Vegeta... Food 1 Food 1 • FESTIVE FINER FOODS Mixed Vegetables	241g	22.2	37	5.8	1.7	1.2	—	0.8
Iga, Cut Blu... Food 2 Food 2 • IGA, INC. Iga, Cut Blue Lake Green Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8

Pumpkin Organic Puree, Pumpkin vs Mushrooms Stems And Pieces

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pumpkin Orga... Food 1 Food 1 • STAHLBUSH ISLAND FARMS, INC. Pumpkin Organic Puree	130g	12.2	38	9.2	3.1	3.1	—	0.8
Mushrooms St... Food 2 Food 2 • CALDO INTERNATIONAL INC. Mushrooms Stems And Pieces	120g	4.1	17	2.5	—	0.8	—	1.7

Salt 'N Vinegar Boiled Peanuts, Salt 'N Vinegar vs No Salt Added French Cut Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salt 'N Vine... Food 1 Food 1 • HOLMES CANNING COMPANY INC. Salt 'N Vinegar Boiled Peanuts	36g	21.2	250	19.4	—	8.3	12.5	13.9
No Salt Adde... Food 2 Food 2 • SENECA FOODS CORPORATION No Salt Added French Cut Green Beans	120g	3.4	12	2.5	—	0.8	—	0.8

Hannaford, Crisp 'N Sweet Corn vs Organic 100% Pure Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hannaford, C... Food 1 Food 1 • HANNAFORD BROS. CO. Hannaford, Crisp 'N Sweet Corn	125g	13.9	48	7.2	5.6	1.6	1.2	1.6
Organic 100%... Food 2 Food 2 • MEIJER, INC. Organic 100% Pure Pumpkin	120g	11.6	38	8.3	3.3	2.5	—	0.8

Organic Mushrooms Pieces & Stems vs Sliced Buttons Mushrooms

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mush... Food 1 Food 1 • GLENCOURT INC. Organic Mushrooms Pieces & Stems	190g	3.9	13	2.6	—	1.6	—	1.1
Sliced Butto... Food 2 Food 2 • GIORGIO FOODS, INC. Sliced Buttons Mushrooms	199g	6.0	13	2.0	1.0	0.5	—	1.5

Organic Pumpkin Puree vs Kroger, Supersweet Golden Corn Whole Kernel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Pump... Food 1 Food 1 • PACIFIC FOODS OF OREGON, INC. Organic Pumpkin Puree	123g	11.9	33	8.1	3.3	3.3	—	0.8
Kroger, Supe... Food 2 Food 2 • THE KROGER CO. Kroger, Supersweet Golden Corn Whole Kernel	125g	13.9	48	7.2	5.6	1.6	1.2	1.6

Organic Sauerkraut vs Chopped Mustard Greens

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Saue... Food 1 Food 1 • KATALINA HOLDING COMPANY Organic Sauerkraut	28g	0.0	18	3.6	—	3.6	—	—
Chopped Must... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Chopped Mustard Greens	128g	0.0	8	1.6	—	1.6	—	1.6

Diced Green Chile Peppers vs Medium Artichoke Hearts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Diced Green ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Diced Green Chile Peppers	30g	3.5	33	6.7	3.3	0.8	—	—
Medium Artic... Food 2 Food 2 • MEIJER, INC. Medium Artichoke Hearts	240g	8.3	29	6.3	1.3	2.1	—	1.3

Whole Mushrooms vs Sweet Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Mushrooms Food 1 Food 1 • AMERICAN ROLAND FOOD LLC Whole Mushrooms	130g	2.0	23	3.1	—	2.3	—	1.5
Sweet Peas Food 2 Food 2 • CADIA Sweet Peas	125g	17.9	56	9.6	4.8	2.4	0.4	3.2

Whole Kernel Corn With Natural Sea Salt vs Quartered Artichoke Hearts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Kernel... Food 1 Food 1 • DEL MONTE FOODS INC. Whole Kernel Corn With Natural Sea Salt	125g	17.6	48	10.4	5.6	1.6	0.8	0.8
Quartered Ar... Food 2 Food 2 • PASTENE & COMPANY INC. Quartered Artichoke Hearts	28g	7.1	36	7.1	3.6	3.6	—	—

Fried Eggplant vs Extra Long Tender Asparagus Spears

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fried Eggplant Food 1 Food 1 • INDO-EUROPEAN FOODS INC Fried Eggplant	110g	8.0	55	5.5	3.6	1.8	3.2	0.9
Extra Long T... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Extra Long Tender Asparagus Spears	120g	12.0	42	7.5	0.8	2.5	—	1.7

Stems & Pieces Mushrooms vs Diced Skin On Yellow Potatoes, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stems & Piec... Food 1 Food 1 • ALANRIC FOOD DISTRIBUTORS, INC. Stems & Pieces Mushrooms	130g	0.0	27	3.1	—	3.1	—	3.1
Diced Skin O... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Diced Skin On Yellow Potatoes, Original	113g	23.9	53	12.4	—	1.8	—	1.8

Verde Diced Chilies vs Sliced Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Verde Diced ... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Verde Diced Chilies	30g	4.0	33	6.7	3.3	—	—	—
Sliced Carrots Food 2 Food 2 • WAL-MART STORES, INC. Sliced Carrots	234g	5.1	15	3.9	1.7	1.3	—	0.4

Hearts Of Palm vs Diced Water Chestnuts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hearts Of Palm Food 1 Food 1 • MEIJER, INC. Hearts Of Palm	220g	7.3	36	5.5	1.4	1.8	0.7	2.7
Diced Water ... Food 2 Food 2 • AMERICAN GREETINGS CORPORATION Diced Water Chestnuts	140g	24.1	43	10.7	1.4	2.1	—	0.7

Whole Kernel Sweet White Corn vs Sliced Jalapeo Peppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Kernel... Food 1 Food 1 • DEL MONTE FOODS INC. Whole Kernel Sweet White Corn	125g	17.6	48	10.4	5.6	1.6	0.8	0.8
Sliced Jalap... Food 2 Food 2 • EMPAC SAN MARCOS Sliced Jalapeo Peppers	30g	6.7	33	6.7	3.3	3.3	—	—

Sliced Bamboo Shoots vs Italian Style Cut Green Beans, Italian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Bambo... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Sliced Bamboo Shoots	140g	4.1	14	2.9	0.7	1.4	—	0.7
Italian Styl... Food 2 Food 2 • THE KROGER CO. Italian Style Cut Green Beans	121g	4.9	25	4.1	1.7	1.7	—	0.8

Organic Sweet Corn vs Organic Hearts Of Palm Spaghetti

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Swee... Food 1 Food 1 • CADIA Organic Sweet Corn	125g	13.9	48	7.2	5.6	1.6	1.2	1.6
Organic Hear... Food 2 Food 2 • FIRST INTERNATIONAL HEALTH FOODS LTD. Organic Hearts Of Palm Spaghetti	100g	0.0	10	1.0	—	4.0	—	2.0

Clean Machine Food Comparisons