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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Weis, French Style Green Beans vs White Whole Potatoes, White

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Weis, French... Food 1 Food 1 • WEIS MARKETS, INC. Weis, French Style Green Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8
White Whole ... Food 2 Food 2 • WAKEFERN FOOD CORPORATION White Whole Potatoes	265g	9.0	23	5.3	0.4	0.8	—	0.4

Spartan, Golden Sweet Corn, Whole Kernel, Whole Kernel vs Diced Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Gol... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Golden Sweet Corn, Whole Kernel, Whole Kernel	125g	21.9	56	10.4	4.8	1.6	0.8	1.6
Diced Carrots Food 2 Food 2 • WAKEFERN FOOD CORPORATION Diced Carrots	120g	5.1	17	3.3	1.7	0.8	—	—

Sweet No Salt Added Mixed Sizes Peas, Sweet vs Hearts Small Artichokes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet No Sal... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Sweet No Salt Added Mixed Sizes Peas	125g	11.2	40	8.0	2.4	2.4	—	2.4
Hearts Small... Food 2 Food 2 • MARIO CAMACHO FOODS LLC Hearts Small Artichokes	130g	9.9	38	6.9	1.5	3.1	—	1.5

Organic Whole Kernel Super Sweet Corn vs Organic Cut Green Beans, Sea Salt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • 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
Organic Cut ... Food 2 Food 2 • WAL-MART STORES, INC. Organic Cut Green Beans, Sea Salt	120g	3.9	17	3.3	1.7	1.7	—	0.8

Hearts Of Palm Salad Cut vs Whole Green Chiles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hearts Of Pa... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Hearts Of Palm Salad Cut	100g	6.0	30	5.0	—	2.0	—	3.0
Whole Green ... Food 2 Food 2 • RALEY'S Whole Green Chiles	35g	0.0	14	2.9	—	2.9	—	—

Mixed Vegetables vs Quartered Artichoke Hearts In Brine

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Vegeta... Food 1 Food 1 • LIDL Mixed Vegetables	122g	11.9	33	7.4	1.6	2.5	—	0.8
Quartered Ar... Food 2 Food 2 • NASH FINCH COMPANY Quartered Artichoke Hearts In Brine	130g	2.1	23	4.6	—	3.8	—	1.5

Freshlike, Petite Sweet Peas vs Shoprite, Sweet Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freshlike, P... Food 1 Food 1 • MCCALL FARMS INC Freshlike, Petite Sweet Peas	129g	19.7	70	12.4	3.1	4.7	0.4	3.1
Shoprite, Sw... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Shoprite, Sweet Peas	125g	13.9	48	8.0	4.0	2.4	0.4	3.2

Green Pigeon Peas, Green vs Grilled Marinated Asparagus Spears

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Pigeon... Food 1 Food 1 • LEVANT MEDITERRANEAN SNACKS LLC Green Pigeon Peas	120g	14.9	58	10.8	—	3.3	—	4.2
Grilled Mari... Food 2 Food 2 • WORLD FINER FOODS, INC. Grilled Marinated Asparagus Spears	85g	9.3	47	5.9	2.4	1.2	1.2	2.4

Goya, Premium Whole Green Peas vs Whole Water Chestnuts

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
Whole Water ... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Whole Water Chestnuts	227g	27.8	31	7.9	1.3	1.8	—	0.9

Hearts Of Palm Salad Cut vs Spartan, Quarters Artichoke

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hearts Of Pa... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Hearts Of Palm Salad Cut	220g	13.8	27	5.5	1.4	2.3	—	1.4
Spartan, Qua... Food 2 Food 2 • MCILHENNY COMPANY Spartan, Quarters Artichoke	130g	14.0	38	6.9	1.5	1.5	—	2.3

Chipotle Pepper Puree vs Veggi Green, Cut Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Pep... Food 1 Food 1 • AMERICAN ROLAND FOOD LLC Chipotle Pepper Puree	62g	4.0	24	4.8	1.6	1.6	—	—
Veggi Green,... Food 2 Food 2 • WEIS MARKETS, INC. Veggi Green, Cut Green Beans	120g	4.1	12	2.5	0.8	0.8	—	0.8

No Salt Added Turnip Greens vs Spartan, Mushrooms Sliced Button

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
No Salt Adde... Food 1 Food 1 • MCCALL FARMS INC No Salt Added Turnip Greens	121g	3.9	17	3.3	—	1.7	—	0.8
Spartan, Mus... Food 2 Food 2 • MCILHENNY COMPANY Spartan, Mushrooms Sliced Button	130g	2.1	19	2.3	—	1.5	—	2.3

Del Monte, Harvest Selects, Fresh Cut Slender Whole Asparagus Spears, Sea Salt vs Winco Foods, Whole Beets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Del Monte, H... Food 1 Food 1 • DEL MONTE FOODS INC. Del Monte, Harvest Selects, Fresh Cut Slender Whole Asparagus Spears, Sea Salt	124g	2.1	16	3.2	0.8	2.4	—	1.6
Winco Foods,... Food 2 Food 2 • WINCO FOODS, INC. Winco Foods, Whole Beets	120g	14.1	33	6.7	5.0	0.8	—	0.8

Chopped Collard Greens vs Lowes Foods, Whole Peeled White Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chopped Coll... Food 1 Food 1 • BOSTONIA BEVERAGE Chopped Collard Greens	116g	4.0	17	1.7	—	—	—	2.6
Lowes Foods,... Food 2 Food 2 • LOWE'S FOOD STORES, INC. Lowes Foods, Whole Peeled White Potatoes	165g	24.0	36	7.9	—	0.6	—	0.6

Green Gungo Peas, Green vs Lowes Foods, Whole Kernel White Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Gungo ... Food 1 Food 1 • ROYAL MONTEGO TRADING LLC Green Gungo Peas	130g	21.5	69	14.6	—	3.8	—	3.9
Lowes Foods,... Food 2 Food 2 • LOWE'S FOOD STORES, INC. Lowes Foods, Whole Kernel White Corn	125g	25.9	64	12.0	4.0	1.6	0.8	1.6

Cut Green Beans & Potatoes, Ham Style vs Chopped Leaf Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cut Green Be... Food 1 Food 1 • DEL MONTE FOODS INC. Cut Green Beans & Potatoes, Ham Style	125g	12.0	28	5.6	0.8	0.8	—	0.8
Chopped Leaf... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Chopped Leaf Spinach	115g	4.1	26	3.5	—	1.7	—	1.7

Small Whole White Potatoes vs Sliced Bamboo Shoots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Small Whole ... Food 1 Food 1 • KINGSTON MARKETING CO Small Whole White Potatoes	155g	27.9	45	10.3	—	1.3	—	0.7
Sliced Bambo... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Sliced Bamboo Shoots	140g	4.1	14	2.9	0.7	1.4	—	0.7

Mixed Vegetables Carrots, Potatoes, Peas, Gorn, Green Beans, Celery, And Lima Beans, Mixed Vegetables vs Tender Artichoke Quarters In Brine

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Vegeta... Food 1 Food 1 • GIANT EAGLE, INC. Mixed Vegetables Carrots, Potatoes, Peas, Gorn, Green Beans, Celery, And Lima Beans	125g	10.0	28	5.6	1.6	1.6	—	0.8
Tender Artic... Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Tender Artichoke Quarters In Brine	130g	2.1	23	4.6	—	3.8	—	1.5

Whole Asparagus Spears vs Fancy Select Sauerkraut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Aspara... Food 1 Food 1 • WEIS MARKETS, INC. Whole Asparagus Spears	130g	3.9	15	2.3	0.8	0.8	—	1.5
Fancy Select... Food 2 Food 2 • SHURFINE Fancy Select Sauerkraut	30g	0.0	17	3.3	3.3	3.3	—	—

Dehydrated Bell Peppers vs Pitted Black Olives

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dehydrated B... Food 1 Food 1 • 2178 KENSINGTON AVE., INC. Dehydrated Bell Peppers	5g	100.0	300	80.0	20.0	20.0	—	20.0
Pitted Black... Food 2 Food 2 • SHAI FOOD PRODUCTS Pitted Black Olives	15g	6.6	173	6.7	—	3.3	17.3	—

Clean Machine Food Comparisons