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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Provencal Blend With Basil & Garlic Sauce vs Broccoli & Cauliflower Steamable Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Provencal Bl... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Provencal Blend With Basil & Garlic Sauce	110g	17.9	73	10.0	5.5	1.8	3.2	1.8
Broccoli & C... Food 2 Food 2 • SUPERVALU, INC. Broccoli & Cauliflower Steamable Vegetables	90g	6.0	33	5.6	2.2	2.2	—	2.2

Oriental Blend, Oriental vs Summer Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oriental Blend Food 1 Food 1 • S. M. FLICKINGER CO., INC. Oriental Blend	90g	8.9	33	6.7	1.1	2.2	—	2.2
Summer Blend Food 2 Food 2 • THE PICTSWEET COMPANY Summer Blend	76g	6.0	33	5.3	2.6	1.3	—	1.3

Freshly Frozen Chopped Mustard Greens vs Lightly Seasoned White Button, Portabella & Crimini With Onions & Bell Peppers Sliced Mushroom Medley, Lightly Seasoned White Button, Portabella & Crimini With Onions & Bell Peppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freshly Froz... Food 1 Food 1 • STATER BROS. MARKETS INC. Freshly Frozen Chopped Mustard Greens	85g	3.9	29	4.7	—	2.4	—	2.4
Lightly Seas... Food 2 Food 2 • WILDE TOOL COMPANY, INC. Lightly Seasoned White Button, Portabella & Crimini With Onions & Bell Peppers Sliced Mushroom Medley, Lightly Seasoned White Button, Portabella & Crimini With Onions & Bell Peppers	113g	15.8	44	9.7	4.4	1.8	—	1.8

Garden Fresh Sweet Peas vs Steamin' Easy, Green Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Fresh... Food 1 Food 1 • SEASON'S CHOICE Garden Fresh Sweet Peas	93g	17.8	75	14.0	5.4	4.3	—	5.4
Steamin' Eas... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Steamin' Easy, Green Peas	89g	15.8	67	13.5	4.5	4.5	—	4.5

Shelled Edamame Blanched Shelled Soybeans vs Green Giant, Fire Roasted Tri Color Peppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shelled Edam... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Shelled Edamame Blanched Shelled Soybeans	100g	13.6	140	11.0	3.0	4.0	5.0	12.0
Green Giant,... Food 2 Food 2 • GENERAL MILLS, INC. Green Giant, Fire Roasted Tri Color Peppers	94g	7.9	27	5.3	2.1	1.1	—	1.1

Edamame Blanched Soybeans In Natural Shell vs Organics Sweet Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Edamame Blan... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Edamame Blanched Soybeans In Natural Shell	100g	13.6	140	11.0	3.0	4.0	5.0	12.0
Organics Swe... Food 2 Food 2 • HANOVER FOODS CORPORATION Organics Sweet Potatoes	110g	26.0	73	16.4	6.4	4.5	—	0.9

Steamable Broccoli, Corn, Carrots, Cauliflower & Red Pepper Vegetables, Steamable vs Steamable Petite Broccoli Florets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steamable Br... Food 1 Food 1 • SUPERVALU, INC. Steamable Broccoli, Corn, Carrots, Cauliflower & Red Pepper Vegetables	85g	11.9	47	9.4	2.4	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

Carrots & Potatoes vs Organic Diced Butternut Squash

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrots & Po... Food 1 Food 1 • GENERAL MILLS, INC. Carrots & Potatoes	84g	23.9	60	15.5	2.4	1.2	—	1.2
Organic Dice... Food 2 Food 2 • JH BIOTECH, INC. Organic Diced Butternut Squash	95g	25.8	53	14.7	3.2	1.1	—	2.1

Harvest Whole Yellow Wax & Green Beans vs La Fe California Blend, 16 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Harvest Whol... Food 1 Food 1 • THE KROGER CO. Harvest Whole Yellow Wax & Green Beans	83g	6.0	36	6.0	2.4	2.4	—	1.2
La Fe Califo... Food 2 Food 2 • GRACEKENNEDY FOODS (USA) LLC La Fe California Blend, 16 Oz	85g	6.9	35	5.9	2.4	2.4	—	2.4

Hanover, Premium Petite Asparagus Spears vs Mixed Vegetables A Classic Blend Of Corn, Carrots, Cut Green Beans & Peas, Mixed Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hanover, Pre... Food 1 Food 1 • HANOVER FOODS CORPORATION Hanover, Premium Petite Asparagus Spears	85g	1.9	24	3.5	1.2	2.4	—	3.5
Mixed Vegeta... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Mixed Vegetables A Classic Blend Of Corn, Carrots, Cut Green Beans & Peas	91g	13.9	55	11.0	4.4	3.3	—	2.2

Homemade Sofrito vs Steamin' Easy Freshly Frozen Mixed Vegetables Carrots, Corn, Green Beans & Green Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homemade Sof... Food 1 Food 1 • ENTERTAINMENT PRODUCTION HOUSE INC. Homemade Sofrito	28g	2.0	36	7.1	—	3.6	—	—
Steamin' Eas... Food 2 Food 2 • SCHNUCK MARKETS, INC. Steamin' Easy Freshly Frozen Mixed Vegetables Carrots, Corn, Green Beans & Green Peas	90g	16.0	56	12.2	4.4	3.3	—	2.2

Food Lion, Broccoli Florets vs Italian Cheese Riced Cauliflower, Italian Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, B... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, Broccoli Florets	85g	3.9	35	4.7	2.4	2.4	—	1.2
Italian Chee... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Italian Cheese Riced Cauliflower	97g	4.0	46	4.1	2.1	2.1	2.6	2.1

Peppers & Onions Blend, Peppers & Onions vs Organic Steamable Chopped Kale

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peppers & On... Food 1 Food 1 • BI-LO INC. Peppers & Onions Blend	85g	7.9	24	5.9	1.2	1.2	—	1.2
Organic Stea... Food 2 Food 2 • WAL-MART STORES, INC. Organic Steamable Chopped Kale	85g	4.6	29	4.7	1.2	2.4	—	2.4

Organic Steamable Chopped Kale vs Yellow Sliced Squash, Yellow

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Stea... Food 1 Food 1 • WAL-MART STORES, INC. Organic Steamable Chopped Kale	85g	4.6	29	4.7	1.2	2.4	—	2.4
Yellow Slice... Food 2 Food 2 • HARRIS-TEETER INC. Yellow Sliced Squash	83g	4.0	18	3.6	2.4	1.2	—	1.2

Broccoli Cuts vs California Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Cuts Food 1 Food 1 • GENERAL MILLS, INC. Broccoli Cuts	84g	2.3	24	4.8	1.2	3.6	—	2.4
California B... Food 2 Food 2 • JH BIOTECH, INC. California Blend	85g	5.9	59	5.9	3.5	2.4	—	2.4

Steam In Bag Asian Stir Fry vs Organic Broccoli Cuts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 Steam In Bag Asian Stir Fry	85g	14.0	41	9.4	2.4	2.4	—	1.2
Organic Broc... Food 2 Food 2 • TARGET STORES Organic Broccoli Cuts	87g	4.6	34	4.6	2.3	2.3	—	2.3

Zucchini Lightly Seasoned With Salt And Pepper, Salt And Pepper vs Spring Mix Broccoli Florets, Sliced Yellow Squash, Cut Green Beans, Onion Strips, Julienne Carrots, Diced Red Pepper Steam In Bag Vegetables, Spring Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zucchini Lig... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Zucchini Lightly Seasoned With Salt And Pepper, Salt And Pepper	81g	0.0	31	2.5	1.2	2.5	1.2	1.2
Spring Mix B... Food 2 Food 2 • SAFEWAY, INC. Spring Mix Broccoli Florets, Sliced Yellow Squash, Cut Green Beans, Onion Strips, Julienne Carrots, Diced Red Pepper Steam In Bag Vegetables	85g	5.9	29	5.9	2.4	2.4	—	2.4

Steam In Bag! Super Sweet Yellow & White Corn vs Northwest Vegetable Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Steam In Bag! Super Sweet Yellow & White Corn	85g	30.3	82	17.7	4.7	2.4	0.6	2.4
Northwest Ve... Food 2 Food 2 • NORPAC FOODS, INC. Northwest Vegetable Blend	93g	7.9	38	6.5	3.2	2.2	—	1.1

Steam In Bag Cauliflower vs Woodstock, Organic Brussels Sprouts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 • TARGET STORES Steam In Bag Cauliflower	85g	4.6	24	4.7	2.4	2.4	—	2.4
Woodstock, O... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Woodstock, Organic Brussels Sprouts	85g	8.0	53	8.2	—	3.5	—	3.5

Lightly Breaded Halved Brussels Sprouts vs Fordhook Lima Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lightly Brea... Food 1 Food 1 • THE PICTSWEET COMPANY Lightly Breaded Halved Brussels Sprouts	85g	18.6	106	12.9	2.4	3.5	4.7	3.5
Fordhook Lim... Food 2 Food 2 • GIANT EAGLE, INC. Fordhook Lima Beans	88g	27.7	114	20.5	3.4	4.5	—	6.8

Clean Machine Food Comparisons