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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Button Whole Mushrooms, Button vs Organic Sauerkraut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Button Whole... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Button Whole Mushrooms	113g	5.2	27	5.3	2.7	2.7	—	1.8
Organic Saue... Food 2 Food 2 • EDEN FOODS, INC. Organic Sauerkraut	30g	0.0	17	3.3	—	3.3	—	—

Cut Italian Green Beans vs Sliced Whole Mushrooms

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cut Italian ... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Cut Italian Green Beans	120g	4.1	12	2.5	0.8	0.8	—	0.8
Sliced Whole... Food 2 Food 2 • GIORGIO FOODS, INC. Sliced Whole Mushrooms	115g	3.9	17	2.6	0.9	0.9	—	1.7

Blue Lake Petite Fresh Cut Green Beans With Sea Salt, Blue Lake vs Blue Lake Cut Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blue Lake Pe... Food 1 Food 1 • DEL MONTE FOODS INC. Blue Lake Petite Fresh Cut Green Beans With Sea Salt	121g	6.1	17	3.3	0.8	0.8	—	0.8
Blue Lake Cu... Food 2 Food 2 • DEL MONTE FOODS INC. Blue Lake Cut Green Beans	121g	3.4	17	2.5	0.8	0.8	—	0.8

Sliced Green Beans vs Very Young Small Sweet Peas With Mushrooms & Pearl Onions

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Green... Food 1 Food 1 • FARIBAULT FOODS, INC. Sliced Green Beans	121g	4.1	17	2.5	0.8	0.8	—	0.8
Very Young S... Food 2 Food 2 • GENERAL MILLS, INC. Very Young Small Sweet Peas With Mushrooms & Pearl Onions	123g	16.0	41	8.9	3.3	2.4	0.4	3.3

Springfield, Peas & Carrots vs Extra Long Asparagus Spears

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Springfield,... Food 1 Food 1 • UNIFIED GROCERS, INC. Springfield, Peas & Carrots	125g	13.9	48	8.0	4.8	2.4	0.4	2.4
Extra Long A... Food 2 Food 2 • THE KROGER CO. Extra Long Asparagus Spears	130g	3.9	15	2.3	2.3	0.8	—	1.5

Sliced Mushrooms vs Bamboo Shoots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Mushr... Food 1 Food 1 • GIANT EAGLE, INC. Sliced Mushrooms	113g	5.9	27	5.3	2.7	2.7	—	1.8
Bamboo Shoots Food 2 Food 2 • MILKY WAY INT'L TRADING CORP Bamboo Shoots	227g	0.1	9	1.3	—	1.3	—	0.4

Seasoned With Sea Salt Sweet Peas vs Organic No Salt Added Whole Kernel Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Wit... Food 1 Food 1 • MCILHENNY COMPANY Seasoned With Sea Salt Sweet Peas	113g	5.9	27	4.4	2.7	1.8	—	1.8
Organic No S... Food 2 Food 2 • WAL-MART STORES, INC. Organic No Salt Added Whole Kernel Corn	125g	13.9	48	7.2	5.6	1.6	1.2	1.6

Mushrooms Whole Button vs Sliced Beets With Sea Salt, Sea Salt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mushrooms Wh... Food 1 Food 1 • MCILHENNY COMPANY Mushrooms Whole Button	130g	2.1	19	2.3	—	1.5	—	2.3
Sliced Beets... Food 2 Food 2 • LIDL Sliced Beets With Sea Salt, Sea Salt	130g	14.1	35	6.9	5.4	1.5	—	0.8

Cut Okra vs Sweet Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cut Okra Food 1 Food 1 • MCCALL FARMS INC Cut Okra	125g	0.0	16	3.2	—	3.2	—	—
Sweet Peas Food 2 Food 2 • THE MORAN GROUP INCORPORATED Sweet Peas	129g	19.9	62	10.9	4.7	3.1	0.8	3.1

No Salt Added Pieces & Stems Mushrooms vs Artichoke Salad, Artichoke

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
No Salt Adde... Food 1 Food 1 • SUPERVALU, INC. No Salt Added Pieces & Stems Mushrooms	113g	1.9	31	3.5	—	2.7	—	3.5
Artichoke Salad Food 2 Food 2 • BORGES USA, INC. Artichoke Salad	85g	0.0	176	2.4	1.2	2.4	16.5	1.2

Sweet & Crisp Gold & White Whole Kernel Corn vs White Potatoes Sliced

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet & Cris... Food 1 Food 1 • BIG Y FOODS, INC. Sweet & Crisp Gold & White Whole Kernel Corn	125g	16.0	48	7.2	1.6	0.8	0.4	0.8
White Potato... Food 2 Food 2 • MCILHENNY COMPANY White Potatoes Sliced	165g	24.0	36	7.9	—	0.6	—	0.6

Whole Kernel Corn vs Organic Supersweet Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Kernel... Food 1 Food 1 • SENECA FOODS CORPORATION Whole Kernel Corn	113g	8.8	27	5.3	1.8	0.9	0.4	0.9
Organic Supe... Food 2 Food 2 • DELHAIZE AMERICA, INC. Organic Supersweet Corn	125g	13.9	48	7.2	5.6	1.6	1.2	1.6

Organic Caraway Kraut vs Premium Whole Kernel Sweet Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cara... Food 1 Food 1 • JACOB'S RAW Organic Caraway Kraut	30g	2.0	33	6.7	3.3	3.3	—	—
Premium Whol... Food 2 Food 2 • QUALITY FROZEN FOODS INC. Premium Whole Kernel Sweet Corn	125g	17.5	56	10.4	4.8	1.6	0.8	1.6

Pieces & Stems Mushrooms vs Earth's Best Organic, Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pieces & Ste... Food 1 Food 1 • WAL-MART STORES, INC. Pieces & Stems Mushrooms	130g	2.1	19	2.3	—	1.5	—	2.3
Earth's Best... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Earth's Best Organic, Carrots	113g	13.9	35	8.0	4.4	1.8	—	0.9

Medium Whole Artichoke Hearts vs Shoprite, Mixed Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Medium Whole... Food 1 Food 1 • SUPERVALU, INC. Medium Whole Artichoke Hearts	130g	9.9	35	6.9	3.1	3.1	—	2.3
Shoprite, Mi... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Shoprite, Mixed Vegetables	125g	14.0	32	7.2	2.4	1.6	—	0.8

100% Pure Pumpkin Pie vs Shiitake Mushrooms Sliced

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Pure Pu... Food 1 Food 1 • SPARTAN 100% Pure Pumpkin Pie	120g	16.0	42	9.2	3.3	2.5	—	1.7
Shiitake Mus... Food 2 Food 2 • KAWASHO FOODS USA INC. Shiitake Mushrooms Sliced	113g	0.1	27	4.4	—	4.4	—	1.8

Supersweet Golden No Salt Added Whole Kernel Corn, Supersweet Golden vs Grilled Marinated Asparagus Spears

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Supersweet G... Food 1 Food 1 • HARRIS-TEETER INC. Supersweet Golden No Salt Added Whole Kernel Corn	125g	16.0	48	7.2	1.6	0.8	0.4	0.8
Grilled Mari... Food 2 Food 2 • WORLD FINER FOODS, INC. Grilled Marinated Asparagus Spears	85g	9.3	47	5.9	2.4	1.2	1.2	2.4

Microwaveable Low Sodium Sweet Peas vs Pumpkin Puree, Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Microwaveabl... Food 1 Food 1 • NASH FINCH COMPANY Microwaveable Low Sodium Sweet Peas	113g	5.9	27	4.4	2.7	1.8	—	1.8
Pumpkin Puree Food 2 Food 2 • WHOLE FOODS MARKET, INC. Pumpkin Puree	60g	6.0	33	8.3	3.3	3.3	—	1.7

Hearts Of Palm vs Belveder, Whole Petite Beets

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
Belveder, Wh... Food 2 Food 2 • BELWEDER CORP. Belveder, Whole Petite Beets	100g	8.0	35	7.0	5.0	3.0	—	1.0

Crispy Sauerkraut vs Super Sweet Whole Kernel Golden Corn, Super Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy Sauer... Food 1 Food 1 • SENECA FOODS CORPORATION Crispy Sauerkraut	30g	6.7	17	3.3	3.3	—	—	—
Super Sweet ... Food 2 Food 2 • THE KROGER CO. Super Sweet Whole Kernel Golden Corn	125g	17.5	56	10.4	4.8	1.6	0.8	1.6

Clean Machine Food Comparisons