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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White Potatoes vs Tender Baby Whole Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Potatoes Food 1 Food 1 • BI-LO INC. White Potatoes	165g	24.0	36	8.5	0.6	1.2	—	0.6
Tender Baby ... Food 2 Food 2 • GENERAL MILLS, INC. Tender Baby Whole Carrots	119g	10.1	25	5.9	4.2	0.8	—	0.8

Ensalada Criolla Pickled Mixed Vegetables, Ensalada Criolla vs Green Split Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ensalada Cri... Food 1 Food 1 • GOTERA, INC. Ensalada Criolla Pickled Mixed Vegetables	30g	2.0	17	3.3	3.3	—	—	—
Green Split ... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Green Split Peas	35g	26.6	286	60.0	2.9	20.0	2.9	22.9

Mild Green Chilies Diced, Mild vs Organic Cut Green Beans

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
Organic Cut ... Food 2 Food 2 • GIANT EAGLE, INC. Organic Cut Green Beans	120g	3.4	12	2.5	0.8	0.8	—	0.8

Fancy Sliced Chestnuts vs Super Sweet Whole Kernel Sweet Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fancy Sliced... Food 1 Food 1 • LA CHOY Fancy Sliced Chestnuts	116g	7.9	22	4.3	1.7	0.9	—	0.9
Super Sweet ... Food 2 Food 2 • NASH FINCH COMPANY Super Sweet Whole Kernel Sweet Corn	125g	21.9	56	10.4	4.8	1.6	0.8	1.6

Mushroom Stems & Pieces, Mushroom vs Bamboo Shoots Sliced

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mushroom Ste... Food 1 Food 1 • HY-VEE, INC. Mushroom Stems & Pieces	230g	2.0	26	3.0	—	2.6	0.4	3.0
Bamboo Shoot... Food 2 Food 2 • JFE SHOJI TRADE AMERICA INC. Bamboo Shoots Sliced	130g	15.9	31	6.9	—	0.8	—	0.8

Whole Button Mushrooms vs Organic Sliced Mushrooms

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Button... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Whole Button Mushrooms	127g	1.9	28	3.2	—	2.4	0.5	3.2
Organic Slic... Food 2 Food 2 • RALEY'S Organic Sliced Mushrooms	130g	0.0	15	0.8	—	2.3	—	1.5

Stir Fry Broken Mushrooms vs Gourmet Mixed Mushrooms

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stir Fry Bro... Food 1 Food 1 • PANOS BRANDS LLC Stir Fry Broken Mushrooms	113g	1.9	18	2.7	—	1.8	—	1.8
Gourmet Mixe... Food 2 Food 2 • MILKY WAY INT'L TRADING CORP Gourmet Mixed Mushrooms	85g	2.0	18	2.4	—	1.2	—	1.2

Diced Skin On Yellow Potatoes, Original vs Naturals Sliced Bamboo Shoots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Diced Skin O... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Diced Skin On Yellow Potatoes, Original	113g	23.9	53	12.4	—	1.8	—	1.8
Naturals Sli... Food 2 Food 2 • WORLD FINER FOODS, INC. Naturals Sliced Bamboo Shoots	113g	1.7	18	2.7	0.9	1.8	0.4	0.9

Hearts Small Artichokes vs L & W, Golden Mushrooms

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hearts Small... Food 1 Food 1 • MARIO CAMACHO FOODS LLC Hearts Small Artichokes	130g	9.9	38	6.9	1.5	3.1	—	1.5
L & W, Golde... Food 2 Food 2 • L&W INTERNATIONAL CO. L & W, Golden Mushrooms	110g	2.0	18	2.7	0.9	1.8	—	1.8

Extra Large Mild & Nutty Black Ripe Pitted Olives vs Diced Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Large ... Food 1 Food 1 • BELL-CARTER FOODS, LLC Extra Large Mild & Nutty Black Ripe Pitted Olives	14g	14.1	143	7.1	—	—	7.1	—
Diced Carrots Food 2 Food 2 • TOPCO ASSOCIATES, INC. Diced Carrots	120g	6.1	17	3.3	1.7	0.8	—	—

Haddon House, Artichoke Hearts vs Beets

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
Beets Food 2 Food 2 • POLISH FOLKLORE IMPORT CO. INC. Beets	100g	13.9	40	10.0	2.0	3.0	—	2.0

Organic Sweet Corn vs Veri Green Cut Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Swee... Food 1 Food 1 • CADIA Organic Sweet Corn	125g	13.9	48	7.2	5.6	1.6	1.2	1.6
Veri Green C... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Veri Green Cut Green Beans	120g	3.9	17	3.3	1.7	1.7	—	0.8

Extra Crispy Gold'n White Whole Kernel Corn vs No. 1, Whole Abalone Mushroom

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
No. 1, Whole... Food 2 Food 2 • KIM-SENG CO. No. 1, Whole Abalone Mushroom	100g	0.0	8	1.0	—	2.0	—	1.0

Whole Green Beans vs Large Whole Artichoke Hearts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Green ... Food 1 Food 1 • ROUSE'S ENTERPRISES, INC. Whole Green Beans	120g	3.4	12	2.5	0.8	0.8	—	0.8
Large Whole ... Food 2 Food 2 • SUPERVALU, INC. Large Whole Artichoke Hearts	240g	25.9	42	7.9	5.8	2.5	0.4	2.1

Grain Free Hearts Of Palm, Spaghetti vs 100% Natural Pumpkin

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grain Free H... Food 1 Food 1 • ROYAL WINE CORPORATION Grain Free Hearts Of Palm, Spaghetti	100g	4.0	20	5.0	1.0	3.0	—	1.0
100% Natural... Food 2 Food 2 • THE MORAN GROUP INCORPORATED 100% Natural Pumpkin	120g	14.0	42	9.2	3.3	3.3	—	1.7

Mushrooms Marinated With Garlic & Herbs vs Asparagus Slender Spears

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mushrooms Ma... Food 1 Food 1 • FOOD MATCH, INC. Mushrooms Marinated With Garlic & Herbs	110g	5.5	45	4.6	0.9	1.8	3.2	1.8
Asparagus Sl... Food 2 Food 2 • MCLANE GROUP INTERNATIONAL, L.P. Asparagus Slender Spears	125g	2.0	12	1.6	0.8	0.8	—	1.6

Sweet Mixed Sizes Peas, Sweet vs Large Whole Artichoke Hearts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Mixed ... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Sweet Mixed Sizes Peas	125g	17.9	56	9.6	4.8	2.4	0.4	3.2
Large Whole ... Food 2 Food 2 • SUPERVALU, INC. Large Whole Artichoke Hearts	240g	25.9	42	7.9	5.8	2.5	0.4	2.1

Asparagus vs Shoprite, No Salt Added, Stem's & Pieces Mushrooms

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Asparagus Food 1 Food 1 • HARRIS-TEETER INC. Asparagus	185g	6.0	19	3.2	—	1.6	—	2.2
Shoprite, No... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Shoprite, No Salt Added, Stem's & Pieces Mushrooms	120g	1.9	21	2.5	—	1.7	—	2.5

Whole Artichoke Small Hearts vs Goya Prime Premium Dry Pigeon Peas, 15.5 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Artich... Food 1 Food 1 • AMERICAN ROLAND FOOD LLC Whole Artichoke Small Hearts	130g	15.9	62	11.5	0.8	5.4	0.5	3.1
Goya Prime P... Food 2 Food 2 • GOYA FOODS, INC. Goya Prime Premium Dry Pigeon Peas, 15.5 Oz	125g	20.6	64	14.4	0.8	4.0	—	4.0

8 10 Count Artichoke Hearts vs Gonzalez, Super Sweet Golden Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
8 10 Count A... Food 1 Food 1 • ALANRIC FOOD DISTRIBUTORS, INC. 8 10 Count Artichoke Hearts	30g	6.7	33	6.7	—	3.3	—	—
Gonzalez, Su... Food 2 Food 2 • NORTHGATE GONZALEZ, INC. Gonzalez, Super Sweet Golden Corn	125g	21.9	56	10.4	4.8	1.6	0.8	1.6

Clean Machine Food Comparisons