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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Steam In Bag Chopped Kale vs Steamable Petite Broccoli Florets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Steam In Bag Chopped Kale	85g	4.6	29	4.7	—	2.4	—	2.4
Steamable Pe... Food 2 Food 2 • DEFENSE COMMISSARY AGENCY Steamable Petite Broccoli Florets	82g	5.0	24	4.9	1.2	2.4	—	1.2

Petite Broccoli Florets vs Fresh Steam French Cut Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Petite Brocc... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Petite Broccoli Florets	82g	4.1	24	4.9	1.2	2.4	—	1.2
Fresh Steam ... Food 2 Food 2 • HY-VEE, INC. Fresh Steam French Cut Green Beans	83g	8.0	36	7.2	1.2	2.4	—	1.2

Super Sweet Organic Corn, Super Sweet vs Vegetable Stir Fry, Vegetable

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Sweet ... Food 1 Food 1 • WAL-MART STORES, INC. Super Sweet Organic Corn	90g	23.9	100	17.8	7.8	4.4	1.7	3.3
Vegetable St... Food 2 Food 2 • PNW VEG CO., LLC Vegetable Stir Fry	80g	8.1	38	6.3	3.8	1.2	—	1.3

Butternut Squash vs Fiesta Corn Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butternut Sq... Food 1 Food 1 • THE PICTSWEET COMPANY Butternut Squash	86g	21.8	58	14.0	2.3	1.2	—	2.3
Fiesta Corn Mix Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Fiesta Corn Mix	85g	21.8	71	14.1	5.9	1.2	0.6	2.4

Italian Style Broccoli, Cauliflower, Carrots, Italian Style Green Beans & Zucchini Steam In Bag Blend, Italian Style vs Broccoli Cuts & Cauliflower Florets Winter Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Styl... Food 1 Food 1 • TARGET STORES Italian Style Broccoli, Cauliflower, Carrots, Italian Style Green Beans & Zucchini Steam In Bag Blend	85g	6.9	29	5.9	2.4	2.4	—	2.4
Broccoli Cut... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Broccoli Cuts & Cauliflower Florets Winter Blend	85g	3.9	24	4.7	1.2	2.4	—	2.4

Whole Baby Carrots vs Castellino, Mixed Grilled Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Baby C... Food 1 Food 1 • THE PICTSWEET COMPANY Whole Baby Carrots	86g	10.0	41	8.1	5.8	2.3	—	1.2
Castellino, ... Food 2 Food 2 • GOLDEN ARTIST COLORS, INC. Castellino, Mixed Grilled Vegetables	59g	5.9	80	8.5	3.4	3.4	5.1	1.7

Steam In Bag Cut Leaf Spinach vs Stir Fry Mix, Red, Green And Yellow Peppers And Onions

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 • TARGET STORES Steam In Bag Cut Leaf Spinach	81g	5.0	37	3.7	1.2	1.2	—	2.5
Stir Fry Mix... Food 2 Food 2 • HANNAFORD BROS. CO. Stir Fry Mix, Red, Green And Yellow Peppers And Onions	85g	7.9	24	5.9	2.4	1.2	—	1.2

Broccoli, Carrots And Sugar Snap Peas vs Butternut Squash Spirals, Butternut Squash

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli, Ca... Food 1 Food 1 • FAIRWAY OPERATING CORP. Broccoli, Carrots And Sugar Snap Peas	83g	8.0	42	7.2	3.6	2.4	—	1.2
Butternut Sq... Food 2 Food 2 • TARGET STORES Butternut Squash Spirals	85g	14.1	29	7.1	2.4	—	—	1.2

Diced Butternut Squash vs Red Potatoes, Carrots, Onions & Zucchini Vegetables For Roasting

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Diced Butter... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Diced Butternut Squash	85g	25.8	59	14.1	2.4	1.2	—	1.2
Red Potatoes... Food 2 Food 2 • THE PICTSWEET COMPANY Red Potatoes, Carrots, Onions & Zucchini Vegetables For Roasting	97g	19.9	52	12.4	3.1	2.1	—	1.0

Petite Cauliflower Florets vs French Style Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Petite Cauli... Food 1 Food 1 • HANOVER FOODS CORPORATION Petite Cauliflower Florets	85g	3.9	24	4.7	2.4	2.4	—	2.4
French Style... Food 2 Food 2 • MEIJER, INC. French Style Green Beans	85g	9.3	35	7.1	2.4	2.4	—	1.2

Mixed Vegetables Carrots, Sweet Com, Green Beans, Peas, Mixed Vegetables vs Hanover, Weis, Sugar Snap Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Vegeta... Food 1 Food 1 • WAL-MART STORES, INC. Mixed Vegetables Carrots, Sweet Com, Green Beans, Peas	85g	18.8	59	12.9	3.5	3.5	—	2.4
Hanover, Wei... Food 2 Food 2 • WEIS MARKETS, INC. Hanover, Weis, Sugar Snap Peas	85g	4.0	35	5.9	1.2	3.5	—	3.5

Mixed Vegetables A Blend Of Carrots, Corn, Green Beans And Peas, Mixed Vegetables vs Harris Teeter, Petite Green Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Vegeta... Food 1 Food 1 • WAL-MART STORES, INC. Mixed Vegetables A Blend Of Carrots, Corn, Green Beans And Peas	83g	21.6	60	13.3	3.6	2.4	—	2.4
Harris Teete... Food 2 Food 2 • HARRIS-TEETER INC. Harris Teeter, Petite Green Peas	87g	15.8	80	13.8	4.6	4.6	—	4.6

Sicilian Blend vs Giant Eagle, Asparagus Spears

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sicilian Blend Food 1 Food 1 • WEIS MARKETS, INC. Sicilian Blend	75g	5.9	33	6.7	4.0	2.7	—	1.3
Giant Eagle,... Food 2 Food 2 • GIANT EAGLE, INC. Giant Eagle, Asparagus Spears	83g	4.0	24	3.6	2.4	1.2	—	2.4

Special Blends Grilled Vegetables vs Prince Edward Medley Whole Green Beans, Whole Yellow Wax Beans And Carrots, Prince Edward

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Special Blen... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Special Blends Grilled Vegetables	113g	9.9	27	6.2	1.8	1.8	—	0.9
Prince Edwar... Food 2 Food 2 • GIANT EAGLE, INC. Prince Edward Medley Whole Green Beans, Whole Yellow Wax Beans And Carrots	85g	7.9	41	7.1	3.5	2.4	—	1.2

Cut Leaf Spinach vs Organics Sweet Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cut Leaf Spi... Food 1 Food 1 • S. M. FLICKINGER CO., INC. Cut Leaf Spinach	85g	4.6	29	4.7	1.2	2.4	—	3.5
Organics Swe... Food 2 Food 2 • HANOVER FOODS CORPORATION Organics Sweet Potatoes	110g	26.0	73	16.4	6.4	4.5	—	0.9

Carrots, Corns, Green Beans Country Blend vs Tiny Whole Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrots, Cor... Food 1 Food 1 • AHOLD USA, INC. Carrots, Corns, Green Beans Country Blend	85g	15.9	59	11.8	4.7	2.4	—	1.2
Tiny Whole G... Food 2 Food 2 • CALIFORNIA & WASHINGTON CO. Tiny Whole Green Beans	85g	7.9	35	7.1	3.5	2.4	—	1.2

Steam In Bag Edamame In Shell Soybeans vs Pictsweet Farms Southern Classics Cut Leaf Kale, 14 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 • TARGET STORES Steam In Bag Edamame In Shell Soybeans	85g	6.9	129	14.1	2.4	10.6	4.1	10.6
Pictsweet Fa... Food 2 Food 2 • THE PICTSWEET COMPANY Pictsweet Farms Southern Classics Cut Leaf Kale, 14 Oz	85g	4.7	41	5.9	1.2	3.5	—	2.4

Gold & White Corn, Gold & White vs Veggie Spirals, Beets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold & White... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Gold & White Corn	91g	32.6	110	18.7	6.6	2.2	2.2	3.3
Veggie Spira... Food 2 Food 2 • B&G FOODS NORTH AMERICA, INC. Veggie Spirals, Beets	85g	11.9	41	9.4	8.2	2.4	—	1.2

Diced Onions vs Broccoli, Yellow Squash, Green Beans, Carrots, Onions & Red Peppers Steamable Vegetables

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
Broccoli, Ye... Food 2 Food 2 • SUPERVALU, INC. Broccoli, Yellow Squash, Green Beans, Carrots, Onions & Red Peppers Steamable Vegetables	85g	5.9	29	5.9	2.4	2.4	—	1.2

Kroger, Cut Green Beans vs Steamable Broccoli & Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Cut ... Food 1 Food 1 • THE KROGER CO. Kroger, Cut Green Beans	81g	5.9	37	6.2	2.5	2.5	—	1.2
Steamable Br... Food 2 Food 2 • HARRIS-TEETER INC. Steamable Broccoli & Cauliflower	85g	3.9	29	4.7	2.4	2.4	—	1.2

Clean Machine Food Comparisons