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

Southern Style Mustard Greens, Southern Style vs Key Food, Stir Fry Vagerables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Southern Sty... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Southern Style Mustard Greens	85g	1.9	29	3.5	—	2.4	—	2.4
Key Food, St... Food 2 Food 2 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Stir Fry Vagerables	85g	7.9	35	7.1	2.4	2.4	—	1.2

Steam In Bag Quartered Artichoke Hearts vs Freshly Frozen Chopped Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 • TARGET STORES Steam In Bag Quartered Artichoke Hearts	85g	7.1	35	7.1	2.4	3.5	—	1.2
Freshly Froz... Food 2 Food 2 • HY-VEE, INC. Freshly Frozen Chopped Spinach	81g	4.0	37	3.7	1.2	1.2	—	2.5

The Ultimate Stir Fry Broccoli, Carrots, Baby Cob Corn, Mushrooms, Red Bell Peppers, Sugar Snap Peas, Water Chestnuts, Bamboo Shoots, Onions, The Ultimate Stir Fry vs Original Riced Cauliflower, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
The Ultimate... Food 1 Food 1 • CALIFORNIA & WASHINGTON CO. The Ultimate Stir Fry Broccoli, Carrots, Baby Cob Corn, Mushrooms, Red Bell Peppers, Sugar Snap Peas, Water Chestnuts, Bamboo Shoots, Onions	85g	9.9	41	8.2	3.5	2.4	—	—
Original Ric... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Original Riced Cauliflower	83g	4.8	24	4.8	1.2	2.4	—	1.2

Mixed Vegetables, A Blend Of Carrots, Corn, Peas, Green Beans And Lima Beans vs Organic Sweet Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Vegeta... Food 1 Food 1 • WEIS MARKETS, INC. Mixed Vegetables, A Blend Of Carrots, Corn, Peas, Green Beans And Lima Beans	85g	15.9	71	14.1	3.5	4.7	—	3.5
Organic Swee... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Organic Sweet Peas	89g	15.8	79	13.5	4.5	4.5	—	5.6

Deluxe Baby Brussels Sprouts vs Steamable Broccoli, Cauliflower & Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Baby ... Food 1 Food 1 • THE PICTSWEET COMPANY Deluxe Baby Brussels Sprouts	85g	14.1	59	10.6	2.4	3.5	—	3.5
Steamable Br... Food 2 Food 2 • HARRIS-TEETER INC. Steamable Broccoli, Cauliflower & Carrots	89g	6.1	34	5.6	2.3	2.2	—	1.1

Steamin' Easy, Diced Butternut Squash vs Ranchero Fiesta Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steamin' Eas... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Steamin' Easy, Diced Butternut Squash	85g	21.9	59	14.1	2.4	1.2	—	1.2
Ranchero Fie... Food 2 Food 2 • AHOLD USA, INC. Ranchero Fiesta Blend	80g	12.3	75	10.0	2.5	3.8	—	3.8

Signature, Asparagus Spears vs Simple Harvest, Mixed Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Signature, A... Food 1 Food 1 • THE PICTSWEET COMPANY Signature, Asparagus Spears	83g	4.0	30	4.8	2.4	2.4	—	2.4
Simple Harve... Food 2 Food 2 • THE PICTSWEET COMPANY Simple Harvest, Mixed Vegetables	88g	21.9	68	14.8	4.6	2.3	—	2.3

Fresh Frozen Brussels Sprouts vs Fava Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Frozen... Food 1 Food 1 • DEFENSE COMMISSARY AGENCY Fresh Frozen Brussels Sprouts	85g	10.0	53	9.4	2.4	3.5	—	3.5
Fava Beans Food 2 Food 2 • PRO HATS Fava Beans	57g	9.9	70	12.3	—	3.5	—	5.3

Steamin' Easy, Edamame vs Chopped Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steamin' Eas... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Steamin' Easy, Edamame	85g	2.0	82	4.7	2.4	3.5	4.7	5.9
Chopped Spinach Food 2 Food 2 • SIMPLY NATURE Chopped Spinach	85g	2.0	35	4.7	—	3.5	—	3.5

La Fe, Edamame vs Broccoli Florets, Red Potatoes & Carrots With Olive Oil, Sea Salt & Cracked Pepper Vegetables For Grilling, Broccoli Florets, Red Potatoes & Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
La Fe, Edamame Food 1 Food 1 • GRACEKENNEDY FOODS (USA) LLC La Fe, Edamame	85g	5.8	129	8.2	1.2	4.7	5.9	12.9
Broccoli Flo... Food 2 Food 2 • THE PICTSWEET COMPANY Broccoli Florets, Red Potatoes & Carrots With Olive Oil, Sea Salt & Cracked Pepper Vegetables For Grilling, Broccoli Florets, Red Potatoes & Carrots	94g	19.9	74	12.8	2.1	2.1	1.1	2.1

3 Pepper & Onion Blend vs 100% Natural Corn On The Cob

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
3 Pepper & O... Food 1 Food 1 • THE PICTSWEET COMPANY 3 Pepper & Onion Blend	84g	8.0	30	6.0	3.6	1.2	—	1.2
100% Natural... Food 2 Food 2 • GOYA FOODS, INC. 100% Natural Corn On The Cob	85g	27.8	82	18.8	3.5	2.4	0.6	2.4

Nature Blessed, California Vegetables vs Italian Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature Bless... Food 1 Food 1 • COLOMA FROZEN FOODS, INC. Nature Blessed, California Vegetables	85g	4.0	29	5.9	2.4	3.5	—	2.4
Italian Blend Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Italian Blend	85g	7.9	41	7.1	2.4	2.4	—	1.2

Mixed Vegeatable vs Chopped Spinach Fresh Frozen Vegetables, Chopped Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Vegeat... Food 1 Food 1 • SAFEWAY, INC. Mixed Vegeatable	95g	21.8	74	14.7	4.2	3.2	—	3.2
Chopped Spin... Food 2 Food 2 • GIANT EAGLE, INC. Chopped Spinach Fresh Frozen Vegetables	83g	4.0	36	3.6	1.2	1.2	—	2.4

Broccoli With Cheese Sauce Mix + Match, Broccoli With Cheese Sauce vs California Blend Broccoli, Carrots And Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Wit... Food 1 Food 1 • SAFEWAY, INC. Broccoli With Cheese Sauce Mix + Match	110g	5.4	109	4.6	1.8	1.8	8.2	6.4
California B... Food 2 Food 2 • PUBLIC LABEL BRANDS, INC. California Blend Broccoli, Carrots And Cauliflower	87g	4.1	34	5.8	3.5	3.4	—	2.3

Shelled Edamame vs White Sweet Corn, White Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shelled Edamame Food 1 Food 1 • WHOLE FOODS MARKET, INC. Shelled Edamame	100g	13.6	140	11.0	3.0	4.0	5.0	11.0
White Sweet ... Food 2 Food 2 • SAFEWAY, INC. White Sweet Corn	85g	27.8	82	18.8	3.5	2.4	0.6	2.4

Mixed Vegetables Carrots, Green Beans, Corn & Peas, Mixed Vegetables vs Woodstock, Organic Chopped Kale

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Vegeta... Food 1 Food 1 • NASH FINCH COMPANY Mixed Vegetables Carrots, Green Beans, Corn & Peas	90g	16.0	56	12.2	4.4	3.3	—	2.2
Woodstock, O... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Woodstock, Organic Chopped Kale	84g	7.9	42	7.1	—	2.4	—	2.4

Organic Broccoli Cuts vs Diced Avocado With Lime Juice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Broc... Food 1 Food 1 • TARGET STORES Organic Broccoli Cuts	87g	4.6	34	4.6	2.3	2.3	—	2.3
Diced Avocad... Food 2 Food 2 • TARGET STORES Diced Avocado With Lime Juice	51g	1.9	157	7.8	—	5.9	13.7	2.0

Wild Oats Marketplace, Chopped Spinach vs La Fe Cut Okra, 32 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Oats Ma... Food 1 Food 1 • JH BIOTECH, INC. Wild Oats Marketplace, Chopped Spinach	78g	1.9	32	3.9	1.3	2.6	—	3.9
La Fe Cut Ok... Food 2 Food 2 • GRACEKENNEDY FOODS (USA) LLC La Fe Cut Okra, 32 Oz	85g	9.3	35	7.1	3.5	2.4	—	1.2

Organic Petite Whole Green Beans vs Premium Quality Edamame

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Peti... Food 1 Food 1 • RALEY'S Organic Petite Whole Green Beans	85g	7.9	35	7.1	2.4	2.4	—	1.2
Premium Qual... Food 2 Food 2 • JYC INTERNATIONAL, INC. Premium Quality Edamame	226g	13.7	62	4.9	0.9	1.8	2.2	5.3

Super Sweet Whole Kernel Golden Corn vs Just Picked Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Sweet ... Food 1 Food 1 • BIG Y FOODS, INC. Super Sweet Whole Kernel Golden Corn	93g	23.8	75	15.1	6.5	2.2	1.1	2.2
Just Picked ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Just Picked Spinach	81g	4.0	37	3.7	1.2	1.2	—	2.5

Clean Machine Food Comparisons