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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Florentine Style Blend Broccoli, Cauliflower & Carrots, Florentine Style Blend vs Chopped Onions, Recipe Helper Frozen Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Florentine S... Food 1 Food 1 • GIANT EAGLE, INC. Florentine Style Blend Broccoli, Cauliflower & Carrots	85g	9.3	100	5.9	2.4	1.2	—	1.2
Chopped Onio... Food 2 Food 2 Chopped Onions, Recipe Helper Frozen Vegetables	85g	14.1	35	8.2	4.7	1.2	—	1.2

Broccoli, Cauliflower & Carrots vs Key Food, Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli, Ca... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Broccoli, Cauliflower & Carrots	84g	6.0	36	6.0	3.6	2.4	—	1.2
Key Food, Ca... Food 2 Food 2 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Cauliflower	86g	5.9	23	4.7	1.2	1.2	—	1.2

Key Food, Leaf Spinach vs Goya Fava Beans, 28 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Food, Le... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Leaf Spinach	90g	8.0	56	7.8	1.1	3.3	0.6	4.4
Goya Fava Be... Food 2 Food 2 • GOYA FOODS, INC. Goya Fava Beans, 28 Oz	57g	45.4	105	24.6	22.8	1.8	—	1.8

Riced Broccoli, Carrots & Cauliflower vs La Fe, Cut Okra

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Riced Brocco... Food 1 Food 1 • HY-VEE, INC. Riced Broccoli, Carrots & Cauliflower	113g	5.9	22	4.4	2.7	1.8	—	1.8
La Fe, Cut Okra Food 2 Food 2 • GRACEKENNEDY FOODS (USA) LLC La Fe, Cut Okra	84g	7.9	36	7.1	2.4	2.4	—	1.2

Sweet Petite Peas, Sweet vs Sliced Pepper Blend Red, Green & Yellow Peppers, Sliced Pepper Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Petite... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Sweet Petite Peas	85g	15.9	82	14.1	4.7	4.7	—	4.7
Sliced Peppe... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Sliced Pepper Blend Red, Green & Yellow Peppers	85g	6.0	24	4.7	3.5	1.2	—	1.2

Stahlbush Island Farms, Cut Spinach vs Mixed Oriental Vegetable Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stahlbush Is... Food 1 Food 1 • STAHLBUSH ISLAND FARMS, INC. Stahlbush Island Farms, Cut Spinach	85g	2.0	35	4.7	—	3.5	0.6	3.5
Mixed Orient... Food 2 Food 2 • TOPS MARKETS, LLC Mixed Oriental Vegetable Blend	95g	8.4	32	6.3	2.1	2.1	—	1.1

Seasoning Blend, Seasoning vs Stew Vegetables Carrots, Potatoes, Celery & Onions, Stew Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Seasoning Blend Food 1 Food 1 • THE PICTSWEET COMPANY Seasoning Blend	79g	10.0	32	6.3	3.8	1.3	—	1.3
Stew Vegetab... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Stew Vegetables Carrots, Potatoes, Celery & Onions	85g	15.9	53	11.8	2.4	2.4	—	1.2

Vegetable Classics Green Peas vs Wild Oats Marketplace, Chopped Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Cl... Food 1 Food 1 • SHURFINE Vegetable Classics Green Peas	89g	15.8	79	13.5	4.5	4.5	—	5.6
Wild Oats Ma... Food 2 Food 2 • JH BIOTECH, INC. Wild Oats Marketplace, Chopped Spinach	78g	1.9	32	3.9	1.3	2.6	—	3.9

Yellow & White Corn, Yellow & White vs Steamable Riced Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow & Whi... Food 1 Food 1 • THE PICTSWEET COMPANY Yellow & White Corn	90g	24.3	89	15.6	5.6	3.3	1.7	3.3
Steamable Ri... Food 2 Food 2 • NASH FINCH COMPANY Steamable Riced Cauliflower	90g	4.0	28	4.4	2.2	2.2	—	1.1

Asparagus Spears 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
Asparagus Sp... Food 1 Food 1 • THE GREAT ATLANTIC & PACIFIC TEA COMPANY, INC. Asparagus Spears	75g	4.0	27	4.0	2.7	1.3	—	2.7
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

White Rose, Chopped Spinach vs Yellow Squash, Zucchini & Onions With Olive Oil, Sea Salt & Cracked Pepper Vegetables For Grilling, Yellow Squash, Zucchini & Onions

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rose, ... Food 1 Food 1 • WHITE ROSE TEA INC. White Rose, Chopped Spinach	83g	4.8	36	3.6	1.2	1.2	—	2.4
Yellow Squas... Food 2 Food 2 • THE PICTSWEET COMPANY Yellow Squash, Zucchini & Onions With Olive Oil, Sea Salt & Cracked Pepper Vegetables For Grilling, Yellow Squash, Zucchini & Onions	93g	9.9	38	6.5	2.2	1.1	1.1	1.1

Key Food, Brussels Sprouts vs Broccoli, Cauliflower & Carrots California Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Food, Br... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, Brussels Sprouts	85g	9.9	59	10.6	4.7	4.7	—	3.5
Broccoli, Ca... Food 2 Food 2 • WINN-DIXIE STORES, INC. Broccoli, Cauliflower & Carrots California Blend	89g	6.1	34	5.6	2.3	2.2	—	1.1

Organic Peas & Carrots vs Broccoli Vegetable Stir Fry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Peas... Food 1 Food 1 • GLENCOURT INC. Organic Peas & Carrots	85g	13.9	59	11.8	4.7	3.5	—	3.5
Broccoli Veg... Food 2 Food 2 • NASH FINCH COMPANY Broccoli Vegetable Stir Fry	76g	6.0	26	5.3	2.6	1.3	—	1.3

Edamame With Sea Salt & Cracked Pepper vs Asparagus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Edamame With... Food 1 Food 1 • THE PICTSWEET COMPANY Edamame With Sea Salt & Cracked Pepper	127g	11.8	63	7.1	1.6	2.4	2.0	4.7
Asparagus Food 2 Food 2 • COLOMA FROZEN FOODS, INC. Asparagus	85g	3.9	29	4.7	1.2	2.4	—	1.2

Sweet Peas vs Kroger, Fiesta Style Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Peas Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Sweet Peas	89g	15.8	79	13.5	4.5	4.5	—	5.6
Kroger, Fies... Food 2 Food 2 • THE KROGER CO. Kroger, Fiesta Style Vegetables	80g	17.3	75	12.5	2.5	3.8	—	3.8

Broccoli Florets. vs Petite Broccoli Florets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Flo... Food 1 Food 1 • AHOLD USA, INC. Broccoli Florets.	85g	3.9	35	4.7	2.4	2.4	—	1.2
Petite Brocc... Food 2 Food 2 • SAFEWAY, INC. Petite Broccoli Florets	85g	4.7	29	5.9	1.2	3.5	—	3.5

Organic Zucchini & Yellow Squash vs Harvest Blend Broccoli Florets, Crinkle Cut Carrots, Onions, Cut Baby Cob Corn, Sugar Snap Peas, Water Chestnuts And Red Peppers, Harvest Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Zucc... Food 1 Food 1 • GIANT EAGLE, INC. Organic Zucchini & Yellow Squash	85g	4.7	18	3.5	1.2	1.2	—	1.2
Harvest Blen... Food 2 Food 2 • GIANT EAGLE, INC. Harvest Blend Broccoli Florets, Crinkle Cut Carrots, Onions, Cut Baby Cob Corn, Sugar Snap Peas, Water Chestnuts And Red Peppers	85g	7.9	41	7.1	3.5	2.4	—	1.2

Clemson Spineless Whole Baby Okra vs All Natural Sugar Snap Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Clemson Spin... Food 1 Food 1 • THE PICTSWEET COMPANY Clemson Spineless Whole Baby Okra	85g	7.9	35	7.1	2.4	2.4	—	1.2
All Natural ... Food 2 Food 2 • GIANT EAGLE, INC. All Natural Sugar Snap Peas	85g	10.0	53	9.4	4.7	3.5	—	3.5

Steamed Asparagus Spears vs Steamable Broccoli Cuts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steamed Aspa... Food 1 Food 1 • SEASON'S CHOICE Steamed Asparagus Spears	88g	1.9	23	3.4	2.3	2.3	—	2.3
Steamable Br... Food 2 Food 2 • MEIJER, INC. Steamable Broccoli Cuts	85g	2.4	24	4.7	1.2	3.5	—	2.4

Sweet White Corn, Sweet vs Pictsweet Farms Steam'ables Summer Vegetables, 10 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet White ... Food 1 Food 1 • SAFEWAY, INC. Sweet White Corn	85g	32.7	82	18.8	3.5	2.4	0.6	2.4
Pictsweet Fa... Food 2 Food 2 • THE PICTSWEET COMPANY Pictsweet Farms Steam'ables Summer Vegetables, 10 Oz	84g	11.8	42	8.3	3.6	2.4	—	1.2

Clean Machine Food Comparisons