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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Italian Cut Green Beans vs Solid Packed Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Cut ... Food 1 Food 1 • SENECA FOODS CORPORATION Italian Cut Green Beans	120g	9.9	29	5.8	0.8	1.7	—	0.8
Solid Packed... Food 2 Food 2 • THE KROGER CO. Solid Packed Pumpkin	120g	16.0	42	9.2	3.3	2.5	—	1.7

Fried Eggplant vs Cut Okra

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fried Eggplant Food 1 Food 1 • GALIL IMPORTING CORPORATION Fried Eggplant	150g	9.2	127	6.0	4.7	1.3	10.7	1.3
Cut Okra Food 2 Food 2 • HOLMES CANNING COMPANY INC. Cut Okra	122g	1.9	16	3.3	—	2.5	—	0.8

Premium Pieces And Stem Mushrooms vs Roasted Red Peppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Piec... Food 1 Food 1 Premium Pieces And Stem Mushrooms	130g	1.6	19	2.3	—	1.5	—	2.3
Roasted Red ... Food 2 Food 2 • ALANRIC FOOD DISTRIBUTORS, INC. Roasted Red Peppers	130g	6.1	18	3.9	3.1	0.8	—	0.8

Small Whole Artichoke Hearts vs Whole Kernel Corn, Whole Kernel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Small Whole ... Food 1 Food 1 • SUPERVALU, INC. Small Whole Artichoke Hearts	240g	25.9	42	7.9	5.8	2.5	0.4	2.1
Whole Kernel... Food 2 Food 2 • UNIFIED GROCERS, INC. Whole Kernel Corn	125g	21.9	56	10.4	4.8	1.6	0.8	1.6

Lightly Seasoned With Sea Salt Cut Green Beans, Lightly Seasoned With Sea Salt vs Whole Large Hearts Artichokes, Whole

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lightly Seas... Food 1 Food 1 • SENECA FOODS CORPORATION Lightly Seasoned With Sea Salt Cut Green Beans	113g	1.7	9	1.8	—	0.9	—	0.9
Whole Large ... Food 2 Food 2 • GEORGE DELALLO CO., INC. Whole Large Hearts Artichokes	28g	0.0	36	3.6	—	3.6	—	3.6

No Salt Or Sugar Added Cut Green Beans vs Gold'n White Whole Kernel Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
No Salt Or S... Food 1 Food 1 • SENECA FOODS CORPORATION No Salt Or Sugar Added Cut Green Beans	120g	3.4	12	2.5	—	0.8	—	0.8
Gold'n White... Food 2 Food 2 • BIG Y FOODS, INC. Gold'n White Whole Kernel Corn	125g	13.9	64	7.2	5.6	1.6	1.2	1.6

Spinach Leaf vs Classic Caraway Seed Sauerkraut, Classic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spinach Leaf Food 1 Food 1 • MCCALL FARMS INC Spinach Leaf	121g	0.0	25	2.5	—	2.5	0.4	2.5
Classic Cara... Food 2 Food 2 • THE BRINERY LLC Classic Caraway Seed Sauerkraut	60g	0.0	17	1.7	—	1.7	—	1.7

Kroger, Leaf Spinach vs Sliced Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Leaf... Food 1 Food 1 • THE KROGER CO. Kroger, Leaf Spinach	120g	1.9	25	2.5	—	1.7	0.4	1.7
Sliced Carrots Food 2 Food 2 • THE KROGER CO. Sliced Carrots	198g	4.1	13	3.0	1.5	1.0	—	0.5

Winco Foods, Asparagus Cuts & Tips vs Colossal Whole California Ripe Olives

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Winco Foods,... Food 1 Food 1 • WINCO FOODS, INC. Winco Foods, Asparagus Cuts & Tips	120g	4.1	17	2.5	2.5	0.8	—	1.7
Colossal Who... Food 2 Food 2 • ALANRIC FOOD DISTRIBUTORS, INC. Colossal Whole California Ripe Olives	16g	0.1	94	6.3	—	6.2	9.4	—

Mild Authentic German Sauerkraut With Wine, Mild vs Pure Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild Authent... Food 1 Food 1 • CARL KUHNE KG Mild Authentic German Sauerkraut With Wine	130g	4.0	35	3.9	1.5	2.3	—	1.5
Pure Pumpkin Food 2 Food 2 • AHOLD USA, INC. Pure Pumpkin	120g	16.0	42	9.2	3.3	2.5	—	1.7

Italian Cut Green Beans With Potatoes, Italian vs Garden Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Cut ... Food 1 Food 1 • MCCALL FARMS INC Italian Cut Green Beans With Potatoes	125g	8.0	24	4.8	0.8	1.6	—	0.8
Garden Spinach Food 2 Food 2 • IGA, INC. Garden Spinach	120g	5.9	21	4.2	—	1.7	—	1.7

Whole Hearts Of Palm vs White Sliced Potatoes, White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Hearts... Food 1 Food 1 • GOYA FOODS, INC. Whole Hearts Of Palm	130g	10.0	35	6.2	1.5	2.3	—	2.3
White Sliced... Food 2 Food 2 • WAKEFERN FOOD CORPORATION White Sliced Potatoes	156g	23.9	38	9.0	0.6	1.3	—	0.6

Asparagus Spears Cuts & Tips vs No Salt Added Cut Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asparagus Sp... Food 1 Food 1 • SCHNUCK MARKETS, INC. Asparagus Spears Cuts & Tips	120g	4.1	17	2.5	2.5	0.8	—	1.7
No Salt Adde... Food 2 Food 2 • TARGET STORES No Salt Added Cut Green Beans	121g	3.4	17	2.5	0.8	0.8	—	0.8

Cooked Beets vs Cut Wax Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cooked Beets Food 1 Food 1 • LOVE BEETS USA, LLC Cooked Beets	95g	12.6	42	8.4	6.3	2.1	—	2.1
Cut Wax Beans Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Cut Wax Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8

Small Early Pears vs Low Sodium Whole Kernel Sweet Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Small Early ... Food 1 Food 1 • FOOD TOWN STORES INC. Small Early Pears	125g	17.9	56	9.6	4.8	2.4	0.4	3.2
Low Sodium W... Food 2 Food 2 • NASH FINCH COMPANY Low Sodium Whole Kernel Sweet Corn	113g	9.9	27	5.3	1.8	0.9	0.4	0.9

Extra Crispy Gold'n White Whole Kernel Corn vs Italian Flat Cut Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Crispy... Food 1 Food 1 • FARIBAULT FOODS, INC. Extra Crispy Gold'n White Whole Kernel Corn	125g	21.9	56	10.4	5.6	1.6	0.8	1.6
Italian Flat... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Italian Flat Cut Green Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8

Farm Flavor, Golden Corn, Whole Kernel vs Whole Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Farm Flavor,... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Farm Flavor, Golden Corn, Whole Kernel	125g	23.9	72	11.2	4.0	1.6	0.8	1.6
Whole Potatoes Food 2 Food 2 • AHOLD USA, INC. Whole Potatoes	158g	26.1	38	8.9	0.6	0.6	—	0.6

Cut Spinach vs Sliced Bamboo Shoots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cut Spinach Food 1 Food 1 • HARRIS-TEETER INC. Cut Spinach	120g	3.9	21	3.3	—	1.7	—	1.7
Sliced Bambo... Food 2 Food 2 • JFC INTERNATIONAL INC. Sliced Bamboo Shoots	142g	4.2	18	3.5	—	1.4	—	—

Whole Carrots vs No Salt Or Sugar Added Whole Kernel Sweet Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Carrots Food 1 Food 1 • GLICKS FOOD CORP. Whole Carrots	125g	8.0	24	4.8	3.2	1.6	—	0.8
No Salt Or S... Food 2 Food 2 • SENECA FOODS CORPORATION No Salt Or Sugar Added Whole Kernel Sweet Corn	125g	12.8	48	7.2	1.6	0.8	0.4	0.8

Diced Green Chilies, Mild vs Supersweet Whole Kernel Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Diced Green ... Food 1 Food 1 • MCILHENNY COMPANY Diced Green Chilies, Mild	28g	0.0	18	3.6	—	3.6	—	—
Supersweet W... Food 2 Food 2 • HARRIS-TEETER INC. Supersweet Whole Kernel Corn	99g	8.0	30	5.1	2.0	1.0	0.5	1.0

Clean Machine Food Comparisons