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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Dill Pickle vs Skim Milk (Pasteurized, Vitamin A And D Fortified)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dill Pickle Food 1 Food 1 • USDA Dill Pickle	2.0	12	2.0	1.3	1.0	0.4	0.5
Skim Milk (P... Food 2 Food 2 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	9.8	34	4.9	5.1	—	0.1	3.4

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs Kale (Frozen)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Cow M... Food 1 Food 1 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	9.7	50	4.9	4.9	—	1.9	3.4
Kale (Frozen) Food 2 Food 2 • USDA Kale (Frozen)	10.5	36	5.3	1.1	—	1.2	2.9

Chicken Egg Liquid (Pasteurized, Frozen) vs Salsa

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
Salsa Food 2 Food 2 • USDA Salsa	9.9	29	6.7	3.8	1.8	0.2	1.4

Chicken Egg (Shell Off, Solids, Dried) vs Tomato (Diced, Canned)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg (Shell Off, Solids, Dried)	3.2	575	1.9	—	—	39.8	48.1
Tomato (Dice... Food 2 Food 2 • USDA Tomato (Diced, Canned)	6.6	18	3.3	3.0	—	0.5	0.8

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

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
Tomato (Dice... Food 2 Food 2 • USDA Tomato (Diced, Canned)	6.6	18	3.3	3.0	—	0.5	0.8

Cottage Cheese (Lowfat) vs Coconut Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cottage Chee... Food 1 Food 1 • USDA Cottage Cheese (Lowfat)	8.4	84	4.3	4.1	—	2.3	11.0
Coconut Oil Food 2 Food 2 • USDA Coconut Oil	1.4	833	0.8	—	—	99.1	—

Carrot (Frozen) vs Bacon (Whole Cut Or Pieces)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot (Frozen) Food 1 Food 1 • USDA Carrot (Frozen)	9.4	37	7.9	4.2	3.2	0.5	0.8
Bacon (Whole... Food 2 Food 2 • USDA Bacon (Whole Cut Or Pieces)	3.6	500	2.1	3.1	—	36.5	40.9

Romaine Lettuce Head (Raw) vs Chicken Egg White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Romaine Lett... Food 1 Food 1 • USDA Romaine Lettuce Head (Raw)	2.9	17	3.2	1.2	1.8	0.3	1.2
Chicken Egg ... Food 2 Food 2 • USDA Chicken Egg White	4.6	55	2.4	—	—	—	10.7

Chicken Egg White (Pasteurized, Frozen) vs Turkey Sausage

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
Turkey Sausage Food 2 Food 2 • USDA Turkey Sausage	1.8	169	0.9	—	—	10.4	16.7

Chicken Egg Liquid (Pasteurized, Frozen) vs Chorizo

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
Chorizo Food 2 Food 2 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3

Chorizo vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chorizo Food 1 Food 1 • USDA Chorizo	4.8	346	2.6	—	—	28.1	19.3
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	9.7	50	4.9	4.9	—	1.9	3.4

Salsa vs Queso Blanco Cheese

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salsa Food 1 Food 1 • USDA Salsa	9.9	29	6.7	3.8	1.8	0.2	1.4
Queso Blanco... Food 2 Food 2 • USDA Queso Blanco Cheese	3.8	326	2.1	0.4	—	24.3	24.5

Turkey Sausage vs Salsa

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
Salsa Food 2 Food 2 • USDA Salsa	9.9	29	6.7	3.8	1.8	0.2	1.4

Mustard (Prepared) vs Cow Whole Milk 3.5% Fat (Vitamin D Fortified)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mustard (Pre... Food 1 Food 1 • USDA Mustard (Prepared)	2.0	61	5.3	1.4	4.3	3.4	4.3
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

Ham (Sliced, Cooked) vs Skim Milk (Pasteurized, Vitamin A And D Fortified)

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
Skim Milk (P... Food 2 Food 2 • USDA Skim Milk (Pasteurized, Vitamin A And D Fortified)	9.8	34	4.9	5.1	—	0.1	3.4

Chicken Egg White (Pasteurized, Frozen) vs Grape Tomato (Raw)

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
Grape Tomato... Food 2 Food 2 • USDA Grape Tomato (Raw)	6.8	27	5.5	—	2.1	0.6	0.8

Swiss Cheese vs Salsa

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
Salsa Food 2 Food 2 • USDA Salsa	9.9	29	6.7	3.8	1.8	0.2	1.4

Carrot (Frozen) vs Pork Sausage (Oven Cooked)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot (Frozen) Food 1 Food 1 • USDA Carrot (Frozen)	9.4	37	7.9	4.2	3.2	0.5	0.8
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	4.0	322	2.2	1.5	—	26.2	18.2

Greek Yogurt vs Broccoli Floret (Raw)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	7.1	61	3.6	3.3	—	0.4	10.3
Broccoli Flo... Food 2 Food 2 • USDA Broccoli Floret (Raw)	7.7	31	6.3	1.4	2.4	0.3	2.6

Bacon (Whole Cut Or Pieces) vs Almond (Dry, Roasted)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bacon (Whole... Food 1 Food 1 • USDA Bacon (Whole Cut Or Pieces)	3.6	500	2.1	3.1	—	36.5	40.9
Almond (Dry,... Food 2 Food 2 • USDA Almond (Dry, Roasted)	9.1	620	16.2	4.2	11.0	57.8	20.4

Clean Machine Food Comparisons For Diabetics