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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Cheddar Cheese vs Ham (Sliced, Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheddar Cheese Food 1 Food 1 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3
Ham (Sliced,... Food 2 Food 2 • USDA Ham (Sliced, Cooked)	0.5	106	0.3	—	—	3.7	16.7

Queso Blanco Cheese vs Kale Leaf (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Queso Blanco... Food 1 Food 1 • USDA Queso Blanco Cheese	3.8	326	2.1	0.4	—	24.3	24.5
Kale Leaf (Raw) Food 2 Food 2 • USDA Kale Leaf (Raw)	0.6	35	4.4	0.8	4.1	1.5	2.9

Green Bean (Canned) vs Cheddar Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Bean (... Food 1 Food 1 • USDA Green Bean (Canned)	8.2	21	4.1	1.3	—	0.4	1.0
Cheddar Cheese Food 2 Food 2 • USDA Cheddar Cheese	4.4	408	2.4	0.3	—	34.0	23.3

Beef Frankfurter vs Chicken Egg Liquid (Pasteurized, Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Frankfu... Food 1 Food 1 • USDA Beef Frankfurter	5.4	314	2.9	1.3	—	28.0	11.7
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	1.8	150	0.9	—	—	10.3	12.3

Chicken Egg Liquid (Pasteurized, Frozen) vs Tomato (Diced, Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	1.8	150	0.9	—	—	10.3	12.3
Tomato (Dice... Food 2 Food 2 • USDA Tomato (Diced, Canned)	6.6	18	3.3	3.0	—	0.5	0.8

Chicken Egg Yolk (Raw) vs Beef Frankfurter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Raw)	1.9	334	1.0	—	—	28.8	16.2
Beef Frankfu... Food 2 Food 2 • USDA Beef Frankfurter	5.4	314	2.9	1.3	—	28.0	11.7

Chicken Egg Liquid (Pasteurized, Frozen) vs Mustard (Prepared)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Liquid (Pasteurized, Frozen)	1.8	150	0.9	—	—	10.3	12.3
Mustard (Pre... Food 2 Food 2 • USDA Mustard (Prepared)	2.0	61	5.3	1.4	4.3	3.4	4.3

Turkey Sausage vs Cow Whole Milk 3.5% Fat (Vitamin D Fortified)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Turkey Sausage Food 1 Food 1 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7
Cow Whole Mi... Food 2 Food 2 • USDA Cow Whole Milk 3.5% Fat (Vitamin D Fortified)	9.2	60	4.6	4.8	—	3.2	3.3

Chicken Egg Yolk (Dried) vs Coconut Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg Yolk (Dried)	1.8	654	1.1	—	—	55.5	34.2
Coconut Oil Food 2 Food 2 • USDA Coconut Oil	1.4	833	0.8	—	—	99.1	—

Beef Sausage vs Chicken Egg White (Pasteurized, Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Sausage Food 1 Food 1 • USDA Beef Sausage	6.3	328	3.4	1.0	—	28.7	13.3
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White (Pasteurized, Frozen)	1.5	48	0.7	—	—	0.2	10.1

Swiss Cheese vs Olive (Stuffed With Pimiento)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swiss Cheese Food 1 Food 1 • USDA Swiss Cheese	2.6	393	1.4	—	—	31.0	27.0
Olive (Stuff... Food 2 Food 2 • USDA Olive (Stuffed With Pimiento)	1.9	130	5.0	—	4.0	12.9	1.2

Kale (Frozen) vs Turkey Sausage

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale (Frozen) Food 1 Food 1 • USDA Kale (Frozen)	10.5	36	5.3	1.1	—	1.2	2.9
Turkey Sausage Food 2 Food 2 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7

Tuna (White, Solid Pack, Canned In Water) vs Broccoli Floret (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuna (White,... Food 1 Food 1 • USDA Tuna (White, Solid Pack, Canned In Water)	0.2	90	0.1	—	—	0.9	19.0
Broccoli Flo... Food 2 Food 2 • USDA Broccoli Floret (Raw)	7.7	31	6.3	1.4	2.4	0.3	2.6

Ham (Sliced, Cooked) vs Dill Pickle

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham (Sliced,... Food 1 Food 1 • USDA Ham (Sliced, Cooked)	0.5	106	0.3	—	—	3.7	16.7
Dill Pickle Food 2 Food 2 • USDA Dill Pickle	2.0	12	2.0	1.3	1.0	0.4	0.5

Almond (Dry, Roasted) vs Chicken Egg

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond (Dry,... Food 1 Food 1 • USDA Almond (Dry, Roasted)	9.1	620	16.2	4.2	11.0	57.8	20.4
Chicken Egg Food 2 Food 2 • USDA Chicken Egg	1.8	148	1.0	0.2	—	10.0	12.4

Pasteurized Process Cheese Food vs Grape Tomato (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pasteurized ... Food 1 Food 1 • USDA Pasteurized Process Cheese Food	9.7	366	5.3	2.6	—	30.6	18.0
Grape Tomato... Food 2 Food 2 • USDA Grape Tomato (Raw)	6.8	27	5.5	—	2.1	0.6	0.8

Chicken Egg White vs Beef Frankfurter

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White	4.6	55	2.4	—	—	—	10.7
Beef Frankfu... Food 2 Food 2 • USDA Beef Frankfurter	5.4	314	2.9	1.3	—	28.0	11.7

Chicken Egg White (Pasteurized, Frozen) vs Chicken Egg Yolk (Dried)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Pasteurized, Frozen)	1.5	48	0.7	—	—	0.2	10.1
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg Yolk (Dried)	1.8	654	1.1	—	—	55.5	34.2

Coconut Oil vs Mustard (Prepared)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Oil Food 1 Food 1 • USDA Coconut Oil	1.4	833	0.8	—	—	99.1	—
Mustard (Pre... Food 2 Food 2 • USDA Mustard (Prepared)	2.0	61	5.3	1.4	4.3	3.4	4.3

Ham (Sliced, Cooked) vs Tomato (Diced, Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ham (Sliced,... Food 1 Food 1 • USDA Ham (Sliced, Cooked)	4.5	121	2.4	2.2	—	3.7	19.6
Tomato (Dice... Food 2 Food 2 • USDA Tomato (Diced, Canned)	6.6	18	3.3	3.0	—	0.5	0.8

Clean Machine Food Comparisons For Diabetics