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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Queso Fresco Guatemalteco Authentic Fresh Cheese, Queso Fresco Guatemalteco vs Key Food, Soft Cream Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Fresco... Food 1 Food 1 • TROPICAL CHEESE INDUSTRIES INC Queso Fresco Guatemalteco Authentic Fresh Cheese	28g	3.8	286	7.1	3.6	—	17.9	17.9
Key Food, So... Food 2 Food 2 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Soft Cream Cheese	30g	3.8	333	6.7	6.7	—	33.3	6.7

Low Moisture Part Skim Mozzarella String Cheese, Mozzarella vs Smoked Gouda Blend Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Moisture... Food 1 Food 1 • BIG Y FOODS, INC. Low Moisture Part Skim Mozzarella String Cheese, Mozzarella	28g	1.9	286	3.6	—	—	21.4	21.4
Smoked Gouda... Food 2 Food 2 • HICKORY FARMS, LLC Smoked Gouda Blend Cheese	28g	6.5	357	3.6	—	—	28.6	21.4

Organic Shredded Parmesan Cheese, Shredded Parmesan vs Garden Vegetable Cream Cheese Spread, Garden Vegetable

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Shre... Food 1 Food 1 • SAPUTO CHEESE USA INC. Organic Shredded Parmesan Cheese, Shredded Parmesan	28g	1.8	429	7.1	—	3.6	28.6	35.7
Garden Veget... Food 2 Food 2 • TARGET STORES Garden Vegetable Cream Cheese Spread	30g	6.4	267	3.3	3.3	—	26.7	3.3

Fresh Mozzarella Snacking Cheese, Mozzarella vs Fresh Chevre Natural Goat Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Mozzar... Food 1 Food 1 • BELGIOIOSO CHEESE, INC. Fresh Mozzarella Snacking Cheese, Mozzarella	28g	1.9	250	3.6	—	—	17.9	17.9
Fresh Chevre... Food 2 Food 2 • KLK FORTE INDUSTRY INC. Fresh Chevre Natural Goat Cheese	28g	1.9	214	3.6	—	—	17.9	14.3

Finaly Shredded Low Moisture Part Skim Mozzarella Cheese, Mozzarella vs 100% Natural Cheddar Stick Cheese, Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Finaly Shred... Food 1 Food 1 • SCHNUCK MARKETS, INC. Finaly Shredded Low Moisture Part Skim Mozzarella Cheese, Mozzarella	28g	1.8	250	3.6	—	—	14.3	28.6
100% Natural... Food 2 Food 2 • WORLD CHEESE CO. INC. 100% Natural Cheddar Stick Cheese, Cheddar	28g	6.4	407	3.6	—	—	32.1	25.0

Sharp Wisconsin Cheddar All Natural Cheese vs American Pasteurized Process Cheese Deluxe Slices, American

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sharp Wiscon... Food 1 Food 1 • BOAR'S HEAD PROVISION CO., INC. Sharp Wisconsin Cheddar All Natural Cheese	28g	6.4	393	3.6	—	—	32.1	25.0
American Pas... Food 2 Food 2 • SAFEWAY, INC. American Pasteurized Process Cheese Deluxe Slices	19g	1.8	368	5.3	—	—	31.6	15.8

Friendship Dairies, 1% Milkfat Small Curd Cottage Cheese vs Basil Soft Goat Cheese, Basil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Friendship D... Food 1 Food 1 • SAPUTO DAIRY FOODS USA, LLC Friendship Dairies, 1% Milkfat Small Curd Cottage Cheese	113g	9.7	80	4.4	3.5	—	0.9	13.3
Basil Soft G... Food 2 Food 2 • NAPA VALLEY FRAGRANCES LLC. Basil Soft Goat Cheese	30g	1.9	207	3.3	—	—	16.7	10.0

Plain Cashew Cheese, Plain vs Frigo, Cheese Heads, Low Moisture Part Skim Mozzarella Cheese, Original, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plain Cashew... Food 1 Food 1 • NUTTIN ORDINARY LLC Plain Cashew Cheese	28g	7.5	321	17.9	3.6	3.6	25.0	10.7
Frigo, Chees... Food 2 Food 2 • SAPUTO CHEESE USA INC. Frigo, Cheese Heads, Low Moisture Part Skim Mozzarella Cheese, Original, Original	28g	1.9	286	3.6	—	—	21.4	21.4

La Bonne Vie, Garlic & Herb Goat Cheese vs European Truffle Plant Milk Cheese, European Truffle

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
La Bonne Vie... Food 1 Food 1 • RUSSELL MCCALL'S INC. La Bonne Vie, Garlic & Herb Goat Cheese	28g	3.8	250	7.1	3.6	—	17.9	17.9
European Tru... Food 2 Food 2 • MIYOKO'S KITCHEN European Truffle Plant Milk Cheese	28g	13.5	286	10.7	3.6	3.6	25.0	7.1

Swiss Reduced Fat Cheese, Swiss vs Chive & Onion Cream Cheese Flavor Squeeze Spread, Chive & Onion Cream Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swiss Reduce... Food 1 Food 1 • SMITHFIELD PACKAGED MEATS CORP. Swiss Reduced Fat Cheese	28g	6.5	321	3.6	—	—	17.9	32.1
Chive & Onio... Food 2 Food 2 • SCHREIBER FOODS, INC. Chive & Onion Cream Cheese Flavor Squeeze Spread	31g	1.9	258	3.2	3.2	—	25.8	3.2

Medium Cheddar Farmstyle Thick Cut Cheddar Cheese, Medium Cheddar vs Swiss Cheese Slices, Swiss

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Medium Chedd... Food 1 Food 1 • TILLAMOOK COUNTY CREAMERY ASSOCIATION Medium Cheddar Farmstyle Thick Cut Cheddar Cheese	28g	1.8	429	3.6	—	—	35.7	21.4
Swiss Cheese... Food 2 Food 2 • FOODTOWN, INC. Swiss Cheese Slices	28g	6.4	393	3.6	—	—	32.1	28.6

Smoked Provolone Cheese, Smoked vs Mozzarella Whole Milk Low Moisture Shredded Cheese, Mozzarella

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Smoked Provo... Food 1 Food 1 • SAPUTO CHEESE USA INC. Smoked Provolone Cheese	28g	1.8	357	3.6	—	—	28.6	25.0
Mozzarella W... Food 2 Food 2 • NASH FINCH COMPANY Mozzarella Whole Milk Low Moisture Shredded Cheese	28g	1.8	321	3.6	—	—	25.0	21.4

Athenos, Feta Cheese, Garlic & Herb, Garlic & Herb vs Vermont Cheddar Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Athenos, Fet... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Athenos, Feta Cheese, Garlic & Herb, Garlic & Herb	28g	1.9	250	7.1	—	3.6	21.4	17.9
Vermont Ched... Food 2 Food 2 • AGRI-MARK, INC. Vermont Cheddar Cheese	28g	1.8	393	3.6	—	—	32.1	25.0

Mild Cheddar Cheese Snack Cubes, Mild Cheddar vs Fresh Mozzarella Cheese Thinly Sliced, Fresh Mozzarella

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mild Cheddar... Food 1 Food 1 • GREAT LAKES CHEESE CO., INC. Mild Cheddar Cheese Snack Cubes	28g	1.8	393	3.6	—	—	32.1	21.4
Fresh Mozzar... Food 2 Food 2 • DELHAIZE AMERICA, INC. Fresh Mozzarella Cheese Thinly Sliced	28g	1.9	250	3.6	—	—	17.9	21.4

Chunk Greek Style Feta All Natural Cheese, Chunk Greek Style vs Price Chopper, Fat Free Ricotta Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chunk Greek ... Food 1 Food 1 • MILTON G. WALDBAUM COMPANY Chunk Greek Style Feta All Natural Cheese	28g	1.9	214	3.6	—	—	14.3	17.9
Price Choppe... Food 2 Food 2 • PRICE CHOPPER SUPERMARKETS Price Chopper, Fat Free Ricotta Cheese	62g	5.9	73	6.5	6.5	1.6	—	9.7

Nettle Meadow, Kunik Minis Cheese vs Cream Cheese Spread, Cream Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nettle Meado... Food 1 Food 1 • LUMAZU Nettle Meadow, Kunik Minis Cheese	30g	1.8	433	3.3	—	—	43.3	10.0
Cream Cheese... Food 2 Food 2 • FAREWAY STORES, INC. Cream Cheese Spread	31g	12.3	258	6.5	6.5	—	22.6	6.5

Cracker Cut Slices Cheddar Cheese, Mild vs Provolone Not Smoked Extra Thin Cheese, Provolone

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cracker Cut ... Food 1 Food 1 • SAFEWAY, INC. Cracker Cut Slices Cheddar Cheese, Mild	28g	1.8	393	3.6	—	—	32.1	25.0
Provolone No... Food 2 Food 2 • TARGET STORES Provolone Not Smoked Extra Thin Cheese	25g	7.3	360	4.0	—	—	28.0	24.0

White Cheddar Big Cheese, White Cheddar vs Farmer Style Fresh Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Chedda... Food 1 Food 1 • 7-ELEVEN, INC. White Cheddar Big Cheese	49g	1.8	383	2.0	—	—	32.3	24.2
Farmer Style... Food 2 Food 2 • QUESOS LA RICURA Farmer Style Fresh Cheese	28g	1.9	250	3.6	3.6	—	21.4	17.9

Tropical, Mild Cheddar vs Giant Eagle, Feta Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tropical, Mi... Food 1 Food 1 • TROPICAL CHEESE INDUSTRIES INC Tropical, Mild Cheddar	28g	1.8	393	3.6	—	—	32.1	25.0
Giant Eagle,... Food 2 Food 2 • GIANT EAGLE, INC. Giant Eagle, Feta Cheese	28g	0.0	321	3.6	3.6	3.6	25.0	21.4

Classic Cheddar Cheese Curds, Classic Cheddar Cheese vs Crumbled Blue Cheese, Blue

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Ched... Food 1 Food 1 • SWISS-AMERICAN, INC. Classic Cheddar Cheese Curds	28g	1.8	393	3.6	—	—	28.6	21.4
Crumbled Blu... Food 2 Food 2 • BLACK BEAR ENTERPRISE, INC. Crumbled Blue Cheese, Blue	28g	1.8	357	3.6	3.6	—	28.6	21.4

Clean Machine Food Comparisons