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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Mild Fire Roasted Whole Green Chiles, Mild Fire Roasted vs Chopped Turnip Greens

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild Fire Ro... Food 1 Food 1 • NESTLE USA INC. Mild Fire Roasted Whole Green Chiles	43g	0.0	23	2.3	2.3	2.3	—	—
Chopped Turn... Food 2 Food 2 • WINN-DIXIE STORES, INC. Chopped Turnip Greens	116g	0.1	17	1.7	—	1.7	—	2.6

Shoprite, Sweet Peas, Small vs Artichoke Hearts Whole Grilled Marinated

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shoprite, Sw... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Shoprite, Sweet Peas, Small	125g	17.9	56	9.6	4.8	2.4	0.4	3.2
Artichoke He... Food 2 Food 2 • INTERNATIONAL DELICACIES INC. Artichoke Hearts Whole Grilled Marinated	30g	4.0	50	10.0	—	3.3	—	3.3

Hearts Of Palm In Brine vs Golden Cut Wax Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hearts Of Pa... Food 1 Food 1 • THE KROGER CO. Hearts Of Palm In Brine	250g	17.9	36	5.6	1.2	2.0	0.6	2.4
Golden Cut W... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Golden Cut Wax Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8

Sliced Water Chestnuts vs Organic Belfiore Green Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Water... Food 1 Food 1 • WORLD FINER FOODS, INC. Sliced Water Chestnuts	71g	16.9	63	12.7	2.8	4.2	—	1.4
Organic Belf... Food 2 Food 2 • VENTURE USA LLC Organic Belfiore Green Peas	130g	14.0	54	9.2	1.5	3.8	0.4	3.1

Portobello Organic Mushrooms Slices, Portobello vs Harris Teeter, Peas & Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Portobello O... Food 1 Food 1 • EDWARD & SONS TRADING CO., INC Portobello Organic Mushrooms Slices	113g	5.3	22	3.5	2.7	0.9	—	1.8
Harris Teete... Food 2 Food 2 • HARRIS-TEETER INC. Harris Teeter, Peas & Carrots	125g	11.9	48	8.0	3.2	3.2	—	2.4

100% Pure Pumpkin vs Real Southern Style White Hominy, Southern Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Pure Pu... Food 1 Food 1 • THE KROGER CO. 100% Pure Pumpkin	130g	15.9	38	9.2	3.1	3.1	—	0.8
Real Souther... Food 2 Food 2 • HOLMES CANNING COMPANY INC. Real Southern Style White Hominy, Southern Style	128g	23.4	55	12.5	5.5	0.8	0.4	0.8

Mw Polar, Sliced Carrots vs French Style Sliced Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mw Polar, Sl... Food 1 Food 1 • MILKY WAY INT'L TRADING CORP Mw Polar, Sliced Carrots	141g	0.1	21	2.8	4.3	2.8	—	—
French Style... Food 2 Food 2 • THE KROGER CO. French Style Sliced Green Beans	120g	3.3	17	3.3	1.7	1.7	—	0.8

Original Mild Diced Tomatoes & Green Chiles, Original Mild vs Italian Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Mil... Food 1 Food 1 • GIANT EAGLE, INC. Original Mild Diced Tomatoes & Green Chiles	121g	6.1	17	3.3	2.5	0.8	—	0.8
Italian Gree... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Italian Green Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8

Stir Fry Vegetables, Stir Fry vs Wei Chuan, Straw Mushrooms

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stir Fry Veg... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Stir Fry Vegetables	230g	4.0	13	2.2	—	1.3	—	0.9
Wei Chuan, S... Food 2 Food 2 • WEI-CHUAN U S A INC. Wei Chuan, Straw Mushrooms	130g	2.2	16	2.5	—	1.6	—	1.6

Goya, Premium Whole Green Peas vs Ackees In Salt Water

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya, Premiu... Food 1 Food 1 • GOYA FOODS, INC. Goya, Premium Whole Green Peas	120g	21.7	83	13.3	0.8	4.2	0.8	5.0
Ackees In Sa... Food 2 Food 2 • CARIBBEAN CHOICE INTERNATIONAL Ackees In Salt Water	100g	17.6	140	11.0	—	2.0	9.0	4.0

Harvest Valley, Cut Wax Beans vs Cut Okra

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harvest Vall... Food 1 Food 1 • WIXON'S BAKERY INC. Harvest Valley, Cut Wax Beans	120g	6.1	17	3.3	1.7	0.8	—	0.8
Cut Okra Food 2 Food 2 • BRUCE FOODS, INC. Cut Okra	127g	5.9	20	3.9	—	1.6	—	0.8

Organic Mushrooms vs Pantainorasingh, Bamboo Shoot (Strip) With Bai Yanang (Tiliacora Triandra) And Chili

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mush... Food 1 Food 1 • STAR MARKETS CO. Organic Mushrooms	130g	0.0	15	2.3	—	2.3	—	1.5
Pantainorasi... Food 2 Food 2 • BABY BE MINE LLC Pantainorasingh, Bamboo Shoot (Strip) With Bai Yanang (Tiliacora Triandra) And Chili	136g	4.0	15	1.5	—	—	—	1.5

Sliced Potatoes vs Original Mixed Vegetables, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Potatoes Food 1 Food 1 • VIDEO THEATER INC Sliced Potatoes	163g	24.0	43	8.6	0.6	1.2	—	1.2
Original Mix... Food 2 Food 2 • MCCALL FARMS INC Original Mixed Vegetables	125g	14.0	36	7.2	1.6	1.6	—	0.8

Ackees In Salt Water vs Harvest Valley, Diced Beets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ackees In Sa... Food 1 Food 1 • CARIBBEAN CHOICE INTERNATIONAL Ackees In Salt Water	100g	17.6	140	11.0	—	2.0	9.0	4.0
Harvest Vall... Food 2 Food 2 • WIXON'S BAKERY INC. Harvest Valley, Diced Beets	120g	14.1	33	6.7	5.0	0.8	—	0.8

Freshlike, Small Whole Beets vs Seasoned Field Peas & Snaps

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freshlike, S... Food 1 Food 1 • MCCALL FARMS INC Freshlike, Small Whole Beets	120g	6.0	25	5.0	2.5	2.5	—	0.8
Seasoned Fie... Food 2 Food 2 • HOLMES CANNING COMPANY INC. Seasoned Field Peas & Snaps	130g	23.6	85	15.4	—	6.2	0.4	5.4

Zergut, Marinated Eggplant vs Water Chestnut Sliced In Water

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zergut, Mari... Food 1 Food 1 • INDO-EUROPEAN FOODS INC Zergut, Marinated Eggplant	95g	5.8	200	5.3	2.1	2.1	19.0	2.1
Water Chestn... Food 2 Food 2 • EASTLAND FOOD CORPORATION Water Chestnut Sliced In Water	142g	14.0	35	6.3	—	1.4	—	—

Whole Kernel White Sweet Corn vs Real Southern Style White Hominy, Southern Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Kernel... Food 1 Food 1 • BRUNO'S SUPERMARKETS, INC. Whole Kernel White Sweet Corn	125g	25.9	64	12.0	4.0	1.6	0.8	1.6
Real Souther... Food 2 Food 2 • HOLMES CANNING COMPANY INC. Real Southern Style White Hominy, Southern Style	128g	23.4	55	12.5	5.5	0.8	0.4	0.8

Sea Stag Sauerkraut, Turmeric & Seaweed vs Cut Green Beans Vegetable Snack Bowls

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sea Stag Sau... Food 1 Food 1 • THE BRINERY LLC Sea Stag Sauerkraut, Turmeric & Seaweed	60g	2.0	17	3.3	1.7	1.7	—	1.7
Cut Green Be... Food 2 Food 2 • THE GREAT ATLANTIC & PACIFIC TEA COMPANY, INC. Cut Green Beans Vegetable Snack Bowls	113g	2.0	9	1.8	0.9	0.9	—	0.9

Sliced Water Chestnuts vs Whole Spears Baby Corn On The Cob

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sliced Water... Food 1 Food 1 • JFC INTERNATIONAL INC. Sliced Water Chestnuts	71g	12.0	42	11.3	1.4	2.8	—	—
Whole Spears... Food 2 Food 2 • WORLD FINER FOODS, INC. Whole Spears Baby Corn On The Cob	85g	4.6	24	4.7	1.2	2.4	—	1.2

Spartan, Golden Wax Beans vs Key Food, Whole Leaf Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Gol... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Golden Wax Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8
Key Food, Wh... Food 2 Food 2 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Whole Leaf Spinach	120g	3.9	25	3.3	—	1.7	—	2.5

Clean Machine Food Comparisons