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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Old Fashioned Sour Onions vs Weis, Hearts Of Palm

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old Fashione... Food 1 Food 1 • PASTORE'S INC. Old Fashioned Sour Onions	132g	22.0	45	9.9	6.1	1.5	—	1.5
Weis, Hearts... Food 2 Food 2 • WEIS MARKETS, INC. Weis, Hearts Of Palm	100g	0.0	14	1.0	—	2.0	—	3.0

100% Natural Pumpkin vs Sliced New Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Natural... Food 1 Food 1 • THE MORAN GROUP INCORPORATED 100% Natural Pumpkin	120g	14.0	42	9.2	3.3	3.3	—	1.7
Sliced New P... Food 2 Food 2 • DEL MONTE FOODS INC. Sliced New Potatoes	155g	16.8	39	9.0	0.7	0.6	—	0.7

Spinach Cut Leaf vs Green Chilies

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach Cut ... Food 1 Food 1 • SUPERVALU, INC. Spinach Cut Leaf	128g	1.9	16	2.3	—	1.6	—	1.6
Green Chilies Food 2 Food 2 • HORMEL FOODS CORPORATION Green Chilies	35g	0.0	14	2.9	—	2.9	—	—

Whole Asparagus Spears vs Chopped Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Aspara... Food 1 Food 1 • SUPERVALU, INC. Whole Asparagus Spears	116g	1.9	17	1.7	0.9	0.9	—	1.7
Chopped Spinach Food 2 Food 2 • MCCALL FARMS INC Chopped Spinach	115g	0.0	26	2.6	—	2.6	0.4	2.6

Sauerkraut With Carrots, Carrots vs Whole Large Hearts Artichokes, Whole

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sauerkraut W... Food 1 Food 1 • LOWELL INTERNATIONAL COMPANY Sauerkraut With Carrots, Carrots	30g	0.1	17	3.3	—	3.3	—	—
Whole Large ... Food 2 Food 2 • GEORGE DELALLO CO., INC. Whole Large Hearts Artichokes	28g	0.0	36	3.6	—	3.6	—	3.6

Organic Sauerkraut vs Extra Standard Sweet Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Saue... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Organic Sauerkraut	30g	0.1	17	3.3	—	3.3	—	—
Extra Standa... Food 2 Food 2 • DEL MONTE FOODS INC. Extra Standard Sweet Peas	125g	21.9	64	12.0	3.2	3.2	—	3.2

Peeled Straw Mushrooms vs Spinach, Cut Leaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peeled Straw... Food 1 Food 1 • MILKY WAY INT'L TRADING CORP Peeled Straw Mushrooms	125g	4.0	16	3.2	—	1.6	—	2.4
Spinach, Cut... Food 2 Food 2 • SCHNUCK MARKETS, INC. Spinach, Cut Leaf	121g	0.0	21	2.5	—	2.5	—	1.7

German Style Sauerkraut vs Fancy Whole Water Chestnuts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
German Style... Food 1 Food 1 • ALDI INC. German Style Sauerkraut	30g	0.0	33	3.3	—	3.3	—	3.3
Fancy Whole ... Food 2 Food 2 • CONAGRA BRANDS, INC. Fancy Whole Water Chestnuts	116g	25.9	52	12.1	2.6	0.9	—	0.9

Leaf Spinach vs Nice!, Sweet Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Leaf Spinach Food 1 Food 1 • WAL-MART STORES, INC. Leaf Spinach	121g	3.2	25	3.3	—	1.7	—	2.5
Nice!, Sweet... Food 2 Food 2 • WALGREENS CO. Nice!, Sweet Peas	125g	21.9	72	12.8	3.2	4.0	—	3.2

Organic Sweet Corn Whole Kernel vs Long Stemmed Artichoke Hearts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Swee... Food 1 Food 1 • THE FEDERATED GROUP, INC. Organic Sweet Corn Whole Kernel	125g	13.9	48	7.2	5.6	1.6	1.2	1.6
Long Stemmed... Food 2 Food 2 • WORLD FINER FOODS, INC. Long Stemmed Artichoke Hearts	130g	4.7	23	3.9	0.8	1.5	—	0.8

No Salt Added Cut Green Beans vs Sauerkraut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
No Salt Adde... Food 1 Food 1 • BIG Y FOODS, INC. No Salt Added Cut Green Beans	227g	4.2	7	1.3	—	0.4	—	0.4
Sauerkraut Food 2 Food 2 • WAL-MART STORES, INC. Sauerkraut	30g	6.7	17	3.3	3.3	—	—	—

Belveder, Whole Petite Beets vs Diced Beets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Belveder, Wh... Food 1 Food 1 • BELWEDER CORP. Belveder, Whole Petite Beets	100g	8.0	35	7.0	5.0	3.0	—	1.0
Diced Beets Food 2 Food 2 • TOPCO ASSOCIATES, INC. Diced Beets	120g	16.1	33	7.5	5.0	0.8	—	0.8

Green Chiles Diced, Mild vs Whole Tender Artichoke Hearts In Water

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Chiles... Food 1 Food 1 • LA PREFERIDA INC Green Chiles Diced, Mild	30g	4.0	17	10.0	—	3.3	—	—
Whole Tender... Food 2 Food 2 • WAL-MART STORES, INC. Whole Tender Artichoke Hearts In Water	120g	9.9	33	5.8	0.8	1.7	—	1.7

Margaret Holmes, Turnip Greens And Roots vs Bamboo Shoots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Margaret Hol... Food 1 Food 1 • HOLMES CANNING COMPANY INC. Margaret Holmes, Turnip Greens And Roots	134g	4.1	15	3.7	—	2.2	—	0.8
Bamboo Shoots Food 2 Food 2 • MILKY WAY INT'L TRADING CORP Bamboo Shoots	227g	0.1	9	1.3	—	1.3	—	0.4

Sun Luck, Broken Straw Mushrooms vs Grilled & Marinated Asparagus Spears

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sun Luck, Br... Food 1 Food 1 • ALLIED OLD ENGLISH INC. Sun Luck, Broken Straw Mushrooms	28g	2.0	71	10.7	—	7.1	—	7.1
Grilled & Ma... Food 2 Food 2 • TRANSNATIONAL FOODS, INC. Grilled & Marinated Asparagus Spears	125g	11.2	48	6.4	0.8	0.8	1.6	0.8

Medallion Cut Hearts Of Palm vs Spartan, Quarters Artichoke

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Medallion Cu... Food 1 Food 1 • WORLD FINER FOODS, INC. Medallion Cut Hearts Of Palm	100g	8.0	30	6.0	1.0	2.0	—	1.0
Spartan, Qua... Food 2 Food 2 • MCILHENNY COMPANY Spartan, Quarters Artichoke	130g	14.0	38	6.9	1.5	1.5	—	2.3

Whole Small Potatoes vs Weis, Cut Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Small ... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Whole Small Potatoes	155g	23.9	45	9.0	0.7	1.3	—	0.7
Weis, Cut Gr... Food 2 Food 2 • WEIS MARKETS, INC. Weis, Cut Green Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8

Sliced Button Mushrooms vs Extra Long Tender Asparagus Spears

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Butto... Food 1 Food 1 • ROUSE'S ENTERPRISES, INC. Sliced Button Mushrooms	199g	3.0	13	2.0	1.0	0.5	—	1.5
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

Badia Hearts Of Palm 14 Oz vs Red Cabbage Sauerkraut, Red Cabbage

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Badia Hearts... Food 1 Food 1 • BADIA SPICES INC. Badia Hearts Of Palm 14 Oz	106g	5.7	19	3.8	—	0.9	—	2.8
Red Cabbage ... Food 2 Food 2 • GLASER FARMS Red Cabbage Sauerkraut	71g	4.0	44	8.5	2.8	5.6	—	2.8

Blended Peas And Carrots vs Hanover, Sliced White Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blended Peas... Food 1 Food 1 • BOSTONIA BEVERAGE Blended Peas And Carrots	125g	13.9	48	8.0	4.8	2.4	0.4	2.4
Hanover, Sli... Food 2 Food 2 • HANOVER FOODS CORPORATION Hanover, Sliced White Potatoes	160g	26.0	44	8.8	—	0.6	—	1.3

Clean Machine Food Comparisons