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.

Badlow

Kroger, Cauliflower vs Vegetable Medley A Blend Of Broccoli, Green Beans, Carrots, Red Peppers, Wax Beans & Yellow Peppers, Vegetable

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Caul... Food 1 Food 1 • THE KROGER CO. Kroger, Cauliflower	86g	5.9	29	4.7	2.3	1.2	—	1.2
Vegetable Me... Food 2 Food 2 • SAM'S CLUB WEST Vegetable Medley A Blend Of Broccoli, Green Beans, Carrots, Red Peppers, Wax Beans & Yellow Peppers	85g	7.9	35	7.1	2.4	2.4	—	1.2

Steam In Bag Asparagus Spears vs Premium Petite Bean Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 • TARGET STORES Steam In Bag Asparagus Spears	83g	2.4	24	3.6	2.4	2.4	—	2.4
Premium Peti... Food 2 Food 2 • HANOVER FOODS CORPORATION Premium Petite Bean Blend	85g	5.9	29	5.9	2.4	2.4	—	1.2

Bowl & Basket Broccoli Florets, 64 Oz vs Cut Leaf Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bowl & Baske... Food 1 Food 1 Bowl & Basket Broccoli Florets, 64 Oz	85g	2.4	24	4.7	1.2	3.5	—	2.4
Cut Leaf Spi... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Cut Leaf Spinach	81g	3.9	31	4.9	—	2.5	—	2.5

Broccoli Florets, Edamame, Carrots And Celery vs Deluxe Whole Green & Yellow Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Flo... Food 1 Food 1 • THE PICTSWEET COMPANY Broccoli Florets, Edamame, Carrots And Celery	84g	7.9	54	7.1	3.6	2.4	1.2	2.4
Deluxe Whole... Food 2 Food 2 • THE PICTSWEET COMPANY Deluxe Whole Green & Yellow Beans	83g	10.0	42	8.4	3.6	2.4	—	1.2

Organic Butternut Squash vs Premium Organic Swiss Chard

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Butt... Food 1 Food 1 • GIANT EAGLE, INC. Organic Butternut Squash	95g	8.4	32	6.3	4.2	2.1	—	1.1
Premium Orga... Food 2 Food 2 • SMALL PLANET FOODS, INC. Premium Organic Swiss Chard	89g	4.1	22	4.5	1.1	2.2	—	2.3

Black Beans vs Chopped Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Beans Food 1 Food 1 • RALEY'S Black Beans	85g	25.6	141	23.5	1.2	8.2	0.6	8.2
Chopped Spinach Food 2 Food 2 • WAKEFERN FOOD CORPORATION Chopped Spinach	90g	8.0	56	7.8	1.1	3.3	0.6	4.4

Baby Lima Beans, Baby Lima vs Organic Peas & Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Lima Beans Food 1 Food 1 • SAFEWAY, INC. Baby Lima Beans	83g	30.9	108	20.5	1.2	4.8	0.6	7.2
Organic Peas... Food 2 Food 2 • GIANT EAGLE, INC. Organic Peas & Carrots	85g	14.1	59	10.6	4.7	3.5	—	3.5

Organic Cut Spinach vs Super Sweet Whole Kernel Golden Corn, Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cut ... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Organic Cut Spinach	85g	3.9	29	4.7	1.2	2.4	—	3.5
Super Sweet ... Food 2 Food 2 • BIG Y FOODS, INC. Super Sweet Whole Kernel Golden Corn, Sweet	85g	29.8	94	20.0	5.9	2.4	0.6	2.4

Broccoli Cuts, Cauliflower Florets & Carrots California Blend, California vs Organic Diced Butternut Squash

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Cut... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Broccoli Cuts, Cauliflower Florets & Carrots California Blend, California	85g	4.0	29	5.9	2.4	3.5	—	2.4
Organic Dice... Food 2 Food 2 • RALEY'S Organic Diced Butternut Squash	85g	21.9	59	14.1	2.4	1.2	—	1.2

Mixed Vegetables Organic Carrots, Corn, Peas, & Green Beans, Mixed Vegetables vs Cantonese Style Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Vegeta... Food 1 Food 1 • WAL-MART STORES, INC. Mixed Vegetables Organic Carrots, Corn, Peas, & Green Beans	86g	13.9	70	11.6	4.7	3.5	1.2	2.3
Cantonese St... Food 2 Food 2 • AJINOMOTO FOODS NORTH AMERICA, INC. Cantonese Style Vegetables	85g	11.9	41	9.4	2.4	2.4	—	2.4

Vegetable Stir Fry vs Talley's Tender Garden Peas 1 Kg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable St... Food 1 Food 1 • NORPAC FOODS, INC. Vegetable Stir Fry	80g	8.0	38	7.5	2.5	2.5	—	1.3
Talley's Ten... Food 2 Food 2 • TALLEY'S GROUP LIMITED Talley's Tender Garden Peas 1 Kg	100g	29.0	89	14.7	6.1	—	0.7	5.7

Petite Brussels Sprouts vs Hannaford, Italian Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Petite Bruss... Food 1 Food 1 • HANOVER FOODS CORPORATION Petite Brussels Sprouts	85g	4.0	47	7.1	3.5	4.7	—	3.5
Hannaford, I... Food 2 Food 2 • HANNAFORD BROS. CO. Hannaford, Italian Blend	85g	7.9	41	7.1	2.4	2.4	—	2.4

Simple Harvest, Mixed Vegetables vs All Natural Whole Kernel Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Simple Harve... Food 1 Food 1 • THE PICTSWEET COMPANY Simple Harvest, Mixed Vegetables	88g	21.9	68	14.8	4.6	2.3	—	2.3
All Natural ... Food 2 Food 2 • GIANT EAGLE, INC. All Natural Whole Kernel Corn	85g	27.8	82	18.8	3.5	2.4	0.6	2.4

Stir Fry Blend Broccoli, Sugar Snap Peas, Green Beans, Carrots, Celery, Onions, Mushrooms, Red Peppers, Stir Fry Blend vs Steam In Bag Green & Red Peppers With Onion Strips Premium Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stir Fry Ble... Food 1 Food 1 • HARRIS-TEETER INC. Stir Fry Blend Broccoli, Sugar Snap Peas, Green Beans, Carrots, Celery, Onions, Mushrooms, Red Peppers	88g	5.9	34	5.7	3.4	2.3	—	1.1
Steam In Bag... Food 2 Food 2 • HANOVER FOODS CORPORATION Steam In Bag Green & Red Peppers With Onion Strips Premium Vegetables	85g	11.7	35	7.1	3.5	1.2	—	1.2

Carrots, Broccoli & Cauliflower vs Whole Kernel Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrots, Bro... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Carrots, Broccoli & Cauliflower	78g	7.6	38	6.4	2.6	2.6	—	1.3
Whole Kernel... Food 2 Food 2 • WAL-MART STORES, INC. Whole Kernel Corn	90g	26.6	78	15.6	5.6	2.2	1.1	2.2

Green Beans Cut vs Chopped Collard Greens

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Beans Cut Food 1 Food 1 • SAFEWAY, INC. Green Beans Cut	85g	4.8	29	5.9	2.4	3.5	—	1.2
Chopped Col... Food 2 Food 2 • GRACEKENNEDY FOODS (USA) LLC Chopped Collard Greens	85g	4.7	35	5.9	—	3.5	—	2.4

Westpac, Premium Vegetables Broccoli Florets vs Zucchini Spirals, Zucchini

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Westpac, Pre... Food 1 Food 1 • NORPAC FOODS, INC. Westpac, Premium Vegetables Broccoli Florets	85g	3.9	29	4.7	1.2	2.4	—	2.4
Zucchini Spi... Food 2 Food 2 • BUTLER AMUSEMENTS INC. Zucchini Spirals	85g	0.0	12	1.2	7.1	1.2	—	1.2

French Style Green Beans vs Woodstock, Organic Grilled Eggplant

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Style... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. French Style Green Beans	89g	10.1	39	7.9	2.3	2.2	—	2.3
Woodstock, O... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Woodstock, Organic Grilled Eggplant	85g	9.9	41	8.2	3.5	2.4	—	1.2

Organic Cut Spinach vs Steam In Bag Quartered Artichoke Hearts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cut ... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Organic Cut Spinach	81g	2.0	43	4.9	—	3.7	0.6	3.7
Steam In Bag... Food 2 Food 2 • TARGET STORES Steam In Bag Quartered Artichoke Hearts	85g	4.7	41	7.1	2.4	4.7	—	2.4

Seasoned Root Fusion vs Harris Teeter, Chopped Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoned Roo... Food 1 Food 1 • TEN BC LLC Seasoned Root Fusion	85g	17.8	71	12.9	5.9	2.4	1.2	1.2
Harris Teete... Food 2 Food 2 • HARRIS-TEETER INC. Harris Teeter, Chopped Spinach	81g	4.0	37	3.7	1.2	1.2	—	2.5

Clean Machine Food Comparisons