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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Mushrooms Stems & Pieces vs Golden Sweet Whole Kernel Corn With Natural Sea Salt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mushrooms St... Food 1 Food 1 • SHURFINE Mushrooms Stems & Pieces	120g	0.0	21	1.7	—	1.7	—	2.5
Golden Sweet... Food 2 Food 2 • DEL MONTE FOODS INC. Golden Sweet Whole Kernel Corn With Natural Sea Salt	125g	21.9	48	10.4	5.6	1.6	0.8	0.8

Chopped Artichoke Hearts vs Asparagus Cut Spears In Brine, Asparagus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chopped Arti... Food 1 Food 1 • WORLD FINER FOODS, INC. Chopped Artichoke Hearts	240g	1.9	15	2.5	—	2.1	—	0.8
Asparagus Cu... Food 2 Food 2 • HARRIS-TEETER INC. Asparagus Cut Spears In Brine	240g	8.1	15	2.5	—	0.8	—	1.7

Seneca, Mixed Vegetables vs Organic Whole Kernel Super Sweet Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seneca, Mixe... Food 1 Food 1 • SENECA FOODS CORPORATION Seneca, Mixed Vegetables	125g	14.0	36	7.2	1.6	1.6	—	0.8
Organic Whol... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Organic Whole Kernel Super Sweet Corn	125g	16.0	48	7.2	1.6	0.8	0.4	0.8

Nice!, Cut Green Beans vs Pitted Black Olives

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nice!, Cut G... Food 1 Food 1 • WALGREENS CO. Nice!, Cut Green Beans	125g	3.2	20	3.2	0.8	1.6	—	0.8
Pitted Black... Food 2 Food 2 • SHAI FOOD PRODUCTS Pitted Black Olives	15g	6.6	173	6.7	—	3.3	17.3	—

Fancy Beets Diced vs Traditional Vegetables French Style Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fancy Beets ... Food 1 Food 1 • SHURFINE Fancy Beets Diced	120g	14.1	33	6.7	5.0	0.8	—	0.8
Traditional ... Food 2 Food 2 • SENECA FOODS CORPORATION Traditional Vegetables French Style Green Beans	120g	3.3	17	3.3	1.7	1.7	—	0.8

Shoprite, Sweet Peas, Mixed Sizes, No Salt Addd vs Quartered Artichoke Hearts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shoprite, Sw... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Shoprite, Sweet Peas, Mixed Sizes, No Salt Addd	125g	13.9	48	8.0	4.0	2.4	0.4	3.2
Quartered Ar... Food 2 Food 2 • RIENZI & SONS INC. Quartered Artichoke Hearts	130g	4.6	27	2.3	—	—	0.4	1.5

Organic Carrots vs Cuts & Tips Asparagus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Carrots Food 1 Food 1 • AHOLD USA, INC. Organic Carrots	78g	9.9	38	9.0	6.4	2.6	—	1.3
Cuts & Tips ... Food 2 Food 2 • HARRIS-TEETER INC. Cuts & Tips Asparagus	120g	4.1	17	2.5	2.5	0.8	—	1.7

Healthy Salad Kraut vs Mushroom Stem & Pieces

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Healthy Sala... Food 1 Food 1 • MANOA HONEY COMPANY Healthy Salad Kraut	130g	2.0	12	3.1	—	2.3	—	0.8
Mushroom Ste... Food 2 Food 2 • LOWE'S FOOD STORES, INC. Mushroom Stem & Pieces	120g	4.1	17	2.5	0.8	0.8	—	1.7

Haddon House, Artichoke Hearts vs Golden Sweet Corn Whole Kernel

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Haddon House... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Haddon House, Artichoke Hearts	140g	7.9	32	6.4	0.7	3.6	0.7	1.4
Golden Sweet... Food 2 Food 2 • WINCO FOODS, INC. Golden Sweet Corn Whole Kernel	125g	13.9	48	7.2	5.6	1.6	1.2	1.6

Organic No Salt Added Whole Kernel Corn vs Whole Kernel Corn, Sea Salt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic No S... Food 1 Food 1 • 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
Whole Kernel... Food 2 Food 2 • DEL MONTE FOODS INC. Whole Kernel Corn, Sea Salt	125g	17.6	48	10.4	5.6	1.6	0.8	0.8

Kroger, Leaf Spinach vs Quartered Artichoke Hearts

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
Quartered Ar... Food 2 Food 2 • STATER BROS. MARKETS INC. Quartered Artichoke Hearts	240g	19.9	29	6.3	1.3	2.1	—	1.3

Organic Mushrooms Pieces & Stems vs Cut Extra Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mush... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Organic Mushrooms Pieces & Stems	113g	7.0	27	5.3	2.7	1.8	0.4	1.8
Cut Extra Gr... Food 2 Food 2 • THE KROGER CO. Cut Extra Green Beans	120g	3.3	17	3.3	1.7	1.7	—	0.8

Medium Artichoke Hearts vs Whole Button Mushrooms

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Medium Artic... Food 1 Food 1 • MEIJER, INC. Medium Artichoke Hearts	240g	8.3	29	6.3	1.3	2.1	—	1.3
Whole Button... Food 2 Food 2 • UNIFIED GROCERS, INC. Whole Button Mushrooms	113g	1.9	31	3.5	—	2.7	—	3.5

Small Whole Beets vs Freshlike, Small Sliced Beets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Small Whole ... Food 1 Food 1 • BIG Y FOODS, INC. Small Whole Beets	234g	8.1	17	2.1	1.7	0.4	—	0.4
Freshlike, S... Food 2 Food 2 • MCCALL FARMS INC Freshlike, Small Sliced Beets	120g	5.9	21	4.2	1.7	1.7	—	0.8

Classic Fancy Curly Sliced Carrots, Classic vs Harris Teeter, Cuts & Tips Asparagus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Fanc... Food 1 Food 1 • PNW VEG CO., LLC Classic Fancy Curly Sliced Carrots	118g	10.0	30	5.9	2.5	1.7	—	0.9
Harris Teete... Food 2 Food 2 • HARRIS-TEETER INC. Harris Teeter, Cuts & Tips Asparagus	120g	4.1	17	2.5	2.5	0.8	—	1.7

Chopped Mixed Turnip & Mustard Greens vs Low Sodium Chick Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chopped Mixe... Food 1 Food 1 • S. M. FLICKINGER CO., INC. Chopped Mixed Turnip & Mustard Greens	128g	3.9	16	3.1	0.8	1.6	—	1.6
Low Sodium C... Food 2 Food 2 • GOYA FOODS, INC. Low Sodium Chick Peas	122g	24.2	90	15.6	2.5	3.3	1.6	4.9

Asparagus Slender Spears vs Mild Fire Roasted Whole Green Chiles, Mild Fire Roasted

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
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	—	—

Del Monte, Fresh Cut Chopped Spinach vs Mixed Vegetable Medley, Mixed Vegetable

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Del Monte, F... Food 1 Food 1 • DEL MONTE FOODS INC. Del Monte, Fresh Cut Chopped Spinach	115g	0.0	26	3.5	—	3.5	—	2.6
Mixed Vegeta... Food 2 Food 2 • WAL-MART STORES, INC. Mixed Vegetable Medley	125g	8.0	36	5.6	1.6	1.6	—	0.8

Shiitake Mushrooms vs Extra Large Mild & Nutty Black Ripe Pitted Olives

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shiitake Mus... Food 1 Food 1 • ACME FOOD SALES, INC. Shiitake Mushrooms	120g	3.9	25	3.3	—	1.7	—	2.5
Extra Large ... Food 2 Food 2 • BELL-CARTER FOODS, LLC Extra Large Mild & Nutty Black Ripe Pitted Olives	14g	14.1	143	7.1	—	—	7.1	—

Straw Mushroom Unpeeled In Water vs Cuoco, Aubergine And Vegetable Puree

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Straw Mushro... Food 1 Food 1 • EASTLAND FOOD CORPORATION Straw Mushroom Unpeeled In Water	125g	2.0	16	2.4	—	1.6	—	1.6
Cuoco, Auber... Food 2 Food 2 • THE EGO UNDERWEAR CO. Cuoco, Aubergine And Vegetable Puree	100g	11.9	71	9.0	6.0	3.0	4.0	1.0

Clean Machine Food Comparisons