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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Organic Mixed Vegetables vs Broccoli & Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mixe... Food 1 Food 1 • MEEL CORP. Organic Mixed Vegetables	85g	18.8	59	12.9	3.5	3.5	—	2.4
Broccoli & C... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Broccoli & Cauliflower	88g	4.5	28	4.6	2.3	2.3	—	2.3

Garlic & Parmesan Riced Cauliflower, Garlic & Parmesan vs California Blend, Broccoli, Cauliflower And Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic & Par... Food 1 Food 1 • HANOVER FOODS CORPORATION Garlic & Parmesan Riced Cauliflower	113g	5.9	44	4.4	1.8	1.8	2.2	1.8
California B... Food 2 Food 2 • FOOD TOWN STORES INC. California Blend, Broccoli, Cauliflower And Carrots	95g	6.0	32	5.3	3.2	2.1	—	1.1

Green Peas vs Vegetables For Soup

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Peas Food 1 Food 1 • TOPCO ASSOCIATES, INC. Green Peas	89g	15.8	79	13.5	4.5	4.5	—	5.6
Vegetables F... Food 2 Food 2 • HANOVER FOODS CORPORATION Vegetables For Soup	85g	15.8	59	11.8	2.4	2.4	—	2.4

Organic Cut Spinach vs Steamed Baby Brussels Sprouts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cut ... Food 1 Food 1 • CADIA Organic Cut Spinach	85g	4.6	29	4.7	—	2.4	—	2.4
Steamed Baby... Food 2 Food 2 • ALDI INC. Steamed Baby Brussels Sprouts	85g	8.0	41	8.2	—	3.5	—	3.5

Beans And Carrots Blend Whole Green Beans, Whole Wax Beans & Whole Baby Carrots Vegetable Blends, Beans And Carrots Blend vs Green Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beans And Ca... Food 1 Food 1 • WAL-MART STORES, INC. Beans And Carrots Blend Whole Green Beans, Whole Wax Beans & Whole Baby Carrots Vegetable Blends	85g	7.9	41	7.1	2.4	2.4	—	1.2
Green Peas Food 2 Food 2 • WEAVER FAMILY LIMITED PARTNERSHIP Green Peas	70g	13.8	79	14.3	5.7	4.3	—	5.7

Just Picked Asparagus Spears vs Zucchini, Carrots, Cauliflower, Lima Beans, Green Beans, Red Pepper Italian Style Vegetables, Italian

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Just Picked ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Just Picked Asparagus Spears	85g	5.9	29	4.7	1.2	1.2	—	3.5
Zucchini, Ca... Food 2 Food 2 • GIANT EAGLE, INC. Zucchini, Carrots, Cauliflower, Lima Beans, Green Beans, Red Pepper Italian Style Vegetables, Italian	85g	7.9	35	7.1	7.1	2.4	—	2.4

Hanover, White Sweet Corn vs Carrots, Corn, Peas, Green Beans & Lima Beans Mixed Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hanover, Whi... Food 1 Food 1 • HANOVER FOODS CORPORATION Hanover, White Sweet Corn	85g	27.8	94	18.8	1.2	2.4	0.6	2.4
Carrots, Cor... Food 2 Food 2 • SUPERVALU, INC. Carrots, Corn, Peas, Green Beans & Lima Beans Mixed Vegetables	90g	18.0	67	13.3	4.4	3.3	—	2.2

Crinkle Cut Steamable Carrots vs Sweet Potatoes, Orange & Yellow Carrots, Parsnips, Red Onions Root Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crinkle Cut ... Food 1 Food 1 • TOPS MARKETS, LLC Crinkle Cut Steamable Carrots	85g	11.7	53	9.4	2.4	3.5	—	3.5
Sweet Potato... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Sweet Potatoes, Orange & Yellow Carrots, Parsnips, Red Onions Root Vegetables	85g	20.0	59	15.3	3.5	3.5	—	1.2

Diced Onions vs Roasted Root Veggies & Cauliflower, Sweet Potatoes, Russet Potatoes,Red Onion & Yellow Carrots In A Garlic & Shallot Butter Sauce, Roasted Root Veggies & Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Diced Onions Food 1 Food 1 • S. M. FLICKINGER CO., INC. Diced Onions	85g	9.3	29	7.1	—	2.4	—	1.2
Roasted Root... Food 2 Food 2 • WAFFLEWAFFLE, LLC. Roasted Root Veggies & Cauliflower, Sweet Potatoes, Russet Potatoes,Red Onion & Yellow Carrots In A Garlic & Shallot Butter Sauce, Roasted Root Veggies & Cauliflower	90g	17.9	78	12.2	2.2	2.2	3.3	2.2

Fresh Frozen Super Sweet White Corn vs Hannaford, Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Frozen... Food 1 Food 1 • DEFENSE COMMISSARY AGENCY Fresh Frozen Super Sweet White Corn	90g	27.9	89	17.8	6.7	2.2	1.1	2.2
Hannaford, G... Food 2 Food 2 • HANNAFORD BROS. CO. Hannaford, Green Beans	85g	4.0	29	5.9	1.2	3.5	—	1.2

Steam In Bag Edamame vs Freshly Frozen Winter Mix With Broccoli & Cauliflower, Winter Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 • TARGET STORES Steam In Bag Edamame	85g	9.1	118	9.4	2.4	4.7	5.3	11.8
Freshly Froz... Food 2 Food 2 • HY-VEE, INC. Freshly Frozen Winter Mix With Broccoli & Cauliflower, Winter Mix	85g	3.9	29	4.7	2.4	2.4	—	1.2

Pictsweet Farms Steam'ables Summer Vegetables, 10 Oz vs Cut Okra

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pictsweet Fa... Food 1 Food 1 • THE PICTSWEET COMPANY Pictsweet Farms Steam'ables Summer Vegetables, 10 Oz	84g	11.8	42	8.3	3.6	2.4	—	1.2
Cut Okra Food 2 Food 2 • WAL-MART STORES, INC. Cut Okra	85g	9.3	29	7.1	3.5	2.4	—	1.2

Extra Fine Green Beans vs Harvest Whole Green Beans, Harvest

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Fine G... Food 1 Food 1 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Extra Fine Green Beans	85g	9.3	35	7.1	1.2	2.4	—	1.2
Harvest Whol... Food 2 Food 2 • THE KROGER CO. Harvest Whole Green Beans	83g	6.0	36	6.0	2.4	2.4	—	1.2

Organic Peas vs Just Picked And Quickly Frozen Pepper & Onion Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Peas Food 1 Food 1 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Organic Peas	89g	15.6	79	13.5	4.5	5.6	1.1	4.5
Just Picked ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Just Picked And Quickly Frozen Pepper & Onion Blend	85g	7.9	29	5.9	2.4	1.2	—	1.2

Woodstock, Organic Mixed Mushrooms vs Zesty Ranch Broccoli Florets With Ranch Seasoning Oven Roasters, Zesty Ranch Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woodstock, O... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Woodstock, Organic Mixed Mushrooms	100g	12.0	35	8.0	5.0	2.0	—	2.0
Zesty Ranch ... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Zesty Ranch Broccoli Florets With Ranch Seasoning Oven Roasters	77g	3.9	78	5.2	1.3	2.6	4.6	2.6

Birds Eye, Stir Fry Vegetables vs Mukimame Shelled Edamame

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Birds Eye, S... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Birds Eye, Stir Fry Vegetables	158g	29.8	57	10.8	2.5	1.3	—	1.9
Mukimame She... Food 2 Food 2 • H&S QUALITY FOODS, LLC Mukimame Shelled Edamame	85g	3.8	141	9.4	2.4	7.1	5.3	14.1

Hannaford, Green Beans vs Halved Brussels Sprouts, Carrots & Onions With Olive Oil, Sea Salt & Cracked Pepper Vegetables For Grilling, Halved Brussels Sprouts, Carrots & Onions

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hannaford, G... Food 1 Food 1 • HANNAFORD BROS. CO. Hannaford, Green Beans	85g	4.0	29	5.9	1.2	3.5	—	1.2
Halved Bruss... Food 2 Food 2 • THE PICTSWEET COMPANY Halved Brussels Sprouts, Carrots & Onions With Olive Oil, Sea Salt & Cracked Pepper Vegetables For Grilling, Halved Brussels Sprouts, Carrots & Onions	74g	12.0	61	10.8	4.1	2.7	1.4	1.4

Chipped Spinach vs Tj Farms Select, Pepper Stir Fry Onions, Red, Green & Yellow Pepper Stir Fry, Onions, Red, Green & Yellow Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipped Spinach Food 1 Food 1 • WHOLE FOODS MARKET, INC. Chipped Spinach	85g	3.9	29	4.7	1.2	2.4	—	3.5
Tj Farms Sel... Food 2 Food 2 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Tj Farms Select, Pepper Stir Fry Onions, Red, Green & Yellow Pepper Stir Fry, Onions, Red, Green & Yellow Pepper	100g	8.0	19	5.0	2.0	1.0	—	1.0

Baby Bud Broccoli Florets vs Steam In Bag Classic Vegetables Cut Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Bud Bro... Food 1 Food 1 • HARRIS-TEETER INC. Baby Bud Broccoli Florets	85g	3.9	35	4.7	2.4	2.4	—	1.2
Steam In Bag... Food 2 Food 2 • HANOVER FOODS CORPORATION Steam In Bag Classic Vegetables Cut Green Beans	85g	9.3	41	7.1	2.4	2.4	—	2.4

Fresh Steam Petite Peas vs Zesty Ranch Broccoli Florets With Ranch Seasoning Oven Roasters, Zesty Ranch Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Steam ... Food 1 Food 1 • HY-VEE, INC. Fresh Steam Petite Peas	87g	15.8	80	13.8	4.6	4.6	—	5.8
Zesty Ranch ... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Zesty Ranch Broccoli Florets With Ranch Seasoning Oven Roasters	77g	3.9	78	5.2	1.3	2.6	4.6	2.6

Clean Machine Food Comparisons