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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Key Food, Sweet Peas & Diced Carrots vs No Salt Added Mushrooms Pieces & Stems

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Food, Sw... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Sweet Peas & Diced Carrots	125g	13.9	48	8.0	3.2	2.4	—	2.4
No Salt Adde... Food 2 Food 2 • TOPCO ASSOCIATES, INC. No Salt Added Mushrooms Pieces & Stems	113g	5.9	27	5.3	2.7	2.7	—	1.8

Spartan, Blue Lake Cut Green Beans vs Artichoke Hearts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Blu... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Blue Lake Cut Green Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8
Artichoke He... Food 2 Food 2 • WAL-MART STORES, INC. Artichoke Hearts	240g	26.0	58	11.3	0.8	5.8	0.4	2.9

Freshlike, Crinkle Sliced Carrots vs Whole Kernel Crispy Sweet Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freshlike, C... Food 1 Food 1 • MCCALL FARMS INC Freshlike, Crinkle Sliced Carrots	127g	15.9	35	8.7	2.4	2.4	—	0.8
Whole Kernel... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Whole Kernel Crispy Sweet Corn	85g	13.9	82	9.4	2.4	1.2	0.6	1.2

Mild Green Chilies Diced, Mild vs Roman Style Artichoke Hearts, Roman Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild Green C... Food 1 Food 1 • HANNAFORD BROS. CO. Mild Green Chilies Diced	90g	4.0	11	3.3	—	1.1	—	1.1
Roman Style ... Food 2 Food 2 • KINGSTON MARKETING CO Roman Style Artichoke Hearts	120g	4.0	67	5.0	3.3	3.3	5.0	1.7

Premium Artichoke Hearts vs Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Arti... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Premium Artichoke Hearts	100g	4.0	28	5.0	—	3.0	—	2.0
Spinach Food 2 Food 2 • MCCALL FARMS INC Spinach	121g	0.0	21	2.5	—	2.5	0.4	1.7

Organic Sauerkraut vs Cracovia, Sauerkraut

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	—	—
Cracovia, Sa... Food 2 Food 2 • THOMAS BROTHERS HAM COMPANY Cracovia, Sauerkraut	100g	3.0	20	3.5	—	2.0	—	1.0

Mushrooms Pieces & Stems vs Fancy Carrots Diced

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mushrooms Pi... Food 1 Food 1 • US FOODS, INC. Mushrooms Pieces & Stems	130g	1.6	19	2.3	0.8	1.5	—	2.3
Fancy Carrot... Food 2 Food 2 • SHURFINE Fancy Carrots Diced	120g	7.9	25	5.0	3.3	1.7	—	0.8

Asparagus Slender Spears vs Mushrooms Stems & Pieces

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asparagus Sl... Food 1 Food 1 • MCLANE GROUP INTERNATIONAL, L.P. Asparagus Slender Spears	125g	2.0	12	1.6	0.8	0.8	—	1.6
Mushrooms St... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Mushrooms Stems & Pieces	226g	0.8	27	3.1	—	2.7	—	3.1

Sweet Whole Kernel Golden Corn, Sweet vs Cultivated Hearts Of Whole Palm

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Whole ... Food 1 Food 1 • S. M. FLICKINGER CO., INC. Sweet Whole Kernel Golden Corn	125g	16.0	48	7.2	1.6	0.8	0.4	0.8
Cultivated H... Food 2 Food 2 • CACHERE DISTRIBUTING INC. Cultivated Hearts Of Whole Palm	85g	4.6	24	4.7	—	2.4	—	1.2

Sauerkraut With Carrots, Carrots vs Shoprite, Extra Crispy Golden Sweet Corn

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	—	—
Shoprite, Ex... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Shoprite, Extra Crispy Golden Sweet Corn	125g	13.9	48	7.2	5.6	1.6	1.2	1.6

Leaf Spinach vs Organic Cut Green Beans

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
Organic Cut ... Food 2 Food 2 • AHOLD USA, INC. Organic Cut Green Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8

French Style Green Beans, French Style Green vs Cut Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Style... Food 1 Food 1 • S. M. FLICKINGER CO., INC. French Style Green Beans	120g	3.4	12	2.5	0.8	0.8	—	0.8
Cut Green Beans Food 2 Food 2 • AHOLD USA, INC. Cut Green Beans	99g	2.0	10	2.0	1.0	1.0	—	1.0

Cut Spears Asparagus vs Mixed Vegetables No Salt Added Carrots, Potatoes, Peas, Corn, Green Beans, Celery & Lima Beans, Mixed Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cut Spears A... Food 1 Food 1 • SUPERVALU, INC. Cut Spears Asparagus	120g	4.1	17	2.5	2.5	0.8	—	1.7
Mixed Vegeta... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Mixed Vegetables No Salt Added Carrots, Potatoes, Peas, Corn, Green Beans, Celery & Lima Beans	125g	8.0	36	5.6	1.6	1.6	—	0.8

Pantainorasingh, Bamboo Shoot (Strip) With Bai Yanang (Tiliacora Triandra) And Chili vs Belveder, Sauerkraut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pantainorasi... Food 1 Food 1 • BABY BE MINE LLC Pantainorasingh, Bamboo Shoot (Strip) With Bai Yanang (Tiliacora Triandra) And Chili	136g	4.0	15	1.5	—	—	—	1.5
Belveder, Sa... Food 2 Food 2 • BELWEDER CORP. Belveder, Sauerkraut	100g	2.0	19	4.0	2.0	3.0	—	1.0

Fancy Whole Button Mushrooms vs Chipotle Pepper Puree

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fancy Whole ... Food 1 Food 1 • SHURFINE Fancy Whole Button Mushrooms	120g	0.0	21	1.7	—	1.7	—	2.5
Chipotle Pep... Food 2 Food 2 • AMERICAN ROLAND FOOD LLC Chipotle Pepper Puree	62g	4.0	24	4.8	1.6	1.6	—	—

Chopped Spinach vs Whole Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chopped Spinach Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Chopped Spinach	121g	1.9	17	2.5	—	1.7	—	1.7
Whole Green ... Food 2 Food 2 • TARGET STORES Whole Green Beans	121g	3.4	17	2.5	0.8	0.8	—	0.8

Cultivated Hearts Of Palm vs Barrel Sauerkraut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cultivated H... Food 1 Food 1 • AMERICAN ROLAND FOOD LLC Cultivated Hearts Of Palm	220g	4.5	36	4.6	—	2.3	0.7	2.7
Barrel Sauer... Food 2 Food 2 • STOCKMEYER EXPORT GMBH Barrel Sauerkraut	130g	9.9	31	6.9	1.5	3.1	—	0.8

Asparagus Slender Spears vs Crisp 'N Sweet Whole Kernel Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asparagus Sl... Food 1 Food 1 • MCLANE GROUP INTERNATIONAL, L.P. Asparagus Slender Spears	125g	2.0	12	1.6	0.8	0.8	—	1.6
Crisp 'N Swe... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Crisp 'N Sweet Whole Kernel Corn	125g	13.9	48	7.2	5.6	1.6	1.2	1.6

Fire Roasted Diced Green Chiles vs Rienzi Chick Peas, 15 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fire Roasted... Food 1 Food 1 • GOYA FOODS, INC. Fire Roasted Diced Green Chiles	30g	4.0	33	6.7	3.3	—	—	—
Rienzi Chick... Food 2 Food 2 • RIENZI & SONS INC. Rienzi Chick Peas, 15 Oz	130g	16.8	82	13.1	—	4.6	1.5	4.6

Organic Whole Peeled Cooked Beets, Beets vs Chopped Mixed Greens, Turnip & Mustard Greens

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • CACHERE DISTRIBUTING INC. Organic Whole Peeled Cooked Beets, Beets	125g	10.0	32	5.6	4.8	1.6	—	1.6
Chopped Mixe... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Chopped Mixed Greens, Turnip & Mustard Greens	128g	3.9	16	3.1	0.8	1.6	—	1.6

Clean Machine Food Comparisons