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 Zucchini & Yellow Squash Blend vs Farm Favorites, Edamame Soybeans In The Pod

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steam In Bag... Food 1 Food 1 • HANOVER FOODS CORPORATION Steam In Bag Zucchini & Yellow Squash Blend	85g	16.4	35	9.4	2.4	1.2	—	1.2
Farm Favorit... Food 2 Food 2 • THE PICTSWEET COMPANY Farm Favorites, Edamame Soybeans In The Pod	74g	13.6	122	13.5	2.7	4.1	3.4	9.5

Golden Organic Cut Corn, Golden vs Mixed Vegetables Carrots, Corn, Peas, Green Beans & Lima Beans, Mixed Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Organ... Food 1 Food 1 • GLENCOURT INC. Golden Organic Cut Corn	85g	27.8	82	18.8	3.5	2.4	0.6	2.4
Mixed Vegeta... Food 2 Food 2 • SUPERVALU, INC. Mixed Vegetables Carrots, Corn, Peas, Green Beans & Lima Beans	90g	18.0	67	13.3	4.4	3.3	—	2.2

Kroger, Traditional Favorites Cut Leaf Spinach vs Organic Butternut Squash

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Trad... Food 1 Food 1 • THE KROGER CO. Kroger, Traditional Favorites Cut Leaf Spinach	81g	4.0	37	3.7	1.2	1.2	—	2.5
Organic Butt... Food 2 Food 2 • GIANT EAGLE, INC. Organic Butternut Squash	95g	8.4	32	6.3	4.2	2.1	—	1.1

Shelled Edamame Vegetables vs Steamable Broccoli Florets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shelled Edam... Food 1 Food 1 • BIG Y FOODS, INC. Shelled Edamame Vegetables	76g	5.8	118	9.2	2.6	5.3	5.3	11.8
Steamable Br... Food 2 Food 2 • WAL-MART STORES, INC. Steamable Broccoli Florets	85g	4.0	35	5.9	1.2	3.5	—	3.5

California Style Classic Blends Broccoli, Cauliflower And Carrots vs Hannaford, Frozen Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
California S... Food 1 Food 1 • SHURFINE California Style Classic Blends Broccoli, Cauliflower And Carrots	85g	5.9	35	5.9	3.5	2.4	—	1.2
Hannaford, F... Food 2 Food 2 • HANNAFORD BROS. CO. Hannaford, Frozen Cauliflower	85g	6.0	29	4.7	2.4	1.2	—	1.2

Deluxe Baby Sweet Peas vs Organic Edamame Green Soybeans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Deluxe Baby ... Food 1 Food 1 • THE PICTSWEET COMPANY Deluxe Baby Sweet Peas	87g	16.0	80	13.8	3.5	5.7	0.6	4.6
Organic Edam... Food 2 Food 2 • GLENCOURT INC. Organic Edamame Green Soybeans	85g	7.8	118	9.4	2.4	4.7	5.3	11.8

Super Sweet Kernel Corn, Super Sweet vs Steam Its, Broccoli, Cauliflower And Carrots California Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Sweet ... Food 1 Food 1 • GIANT EAGLE, INC. Super Sweet Kernel Corn	90g	27.9	89	17.8	6.7	2.2	1.1	2.2
Steam Its, B... Food 2 Food 2 • SHURFINE Steam Its, Broccoli, Cauliflower And Carrots California Blend	85g	3.9	35	4.7	2.4	2.4	—	1.2

Sweet Premium Organic Peas, Sweet vs Premium Harvest Whole Baby Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Premiu... Food 1 Food 1 • SMALL PLANET FOODS, INC. Sweet Premium Organic Peas	91g	15.8	77	13.2	4.4	4.4	—	5.5
Premium Harv... Food 2 Food 2 • SHURFINE Premium Harvest Whole Baby Carrots	86g	10.0	41	8.1	4.7	2.3	—	1.2

Organic Edamame Young Soybeans In Pods vs Whole Baby Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Edam... Food 1 Food 1 • JYC INTERNATIONAL, INC. Organic Edamame Young Soybeans In Pods	226g	13.7	62	4.9	0.9	1.8	2.2	5.3
Whole Baby C... Food 2 Food 2 • THE PICTSWEET COMPANY Whole Baby Carrots	86g	10.0	41	8.1	5.8	2.3	—	1.2

European Greens With Basil & Garlic Sauce, European Greens With Basil & Garlic vs Potatoes, Carrots, Peas, Corn, Green Beans, Lima Beans, Okra, Celery & Onions Soup Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
European Gre... Food 1 Food 1 • WHOLE FOODS MARKET, INC. European Greens With Basil & Garlic Sauce	110g	9.9	82	7.3	1.8	2.7	5.5	2.7
Potatoes, Ca... Food 2 Food 2 • SUPERVALU, INC. Potatoes, Carrots, Peas, Corn, Green Beans, Lima Beans, Okra, Celery & Onions Soup Vegetables	85g	17.8	59	12.9	3.5	2.4	—	2.4

Flav R Pac, Cut Green Beans vs Cooked Squash

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flav R Pac, ... Food 1 Food 1 • NORPAC FOODS, INC. Flav R Pac, Cut Green Beans	81g	5.9	37	6.2	2.5	2.5	—	1.2
Cooked Squash Food 2 Food 2 • HANNAFORD BROS. CO. Cooked Squash	85g	21.9	59	14.1	2.4	1.2	—	1.2

Organic Broccoli Cuts vs Tj Farms Select, Pepper Stir Fry Onions, Red, Green & Yellow Pepper Stir Fry, Onions, Red, Green & Yellow Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Broc... Food 1 Food 1 • SNO PAC FOODS, INC. Organic Broccoli Cuts	85g	2.1	24	4.7	1.2	3.5	—	2.4
Tj Farms Sel... Food 2 Food 2 • FLAGSHIP FOOD GROUP NORTH AMERICA LLC Tj Farms Select, Pepper Stir Fry Onions, Red, Green & Yellow Pepper Stir Fry, Onions, Red, Green & Yellow Pepper	100g	8.0	19	5.0	2.0	1.0	—	1.0

Chopped Leaf Kale vs Organic Steamable Riced Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chopped Leaf... Food 1 Food 1 • AHOLD USA, INC. Chopped Leaf Kale	83g	2.0	30	3.6	—	2.4	—	2.4
Organic Stea... Food 2 Food 2 • WAL-MART STORES, INC. Organic Steamable Riced Cauliflower	85g	3.9	29	4.7	1.2	2.4	—	1.2

Organic Steamable Sweet Corn vs Freshly Frozen Crinkle Cut Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Stea... Food 1 Food 1 • WAL-MART STORES, INC. Organic Steamable Sweet Corn	85g	27.8	82	18.8	3.5	2.4	0.6	2.4
Freshly Froz... Food 2 Food 2 • HY-VEE, INC. Freshly Frozen Crinkle Cut Carrots	85g	9.9	41	8.2	4.7	2.4	—	1.2

Classic Southern Chopped Turnip Greens vs Cauliflower Florets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Sout... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Classic Southern Chopped Turnip Greens	89g	2.1	34	3.4	—	2.2	—	2.3
Cauliflower ... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Cauliflower Florets	85g	3.9	24	4.7	2.4	2.4	—	2.4

Steamable Whole Green Beans vs Freshly Frozen Broccoli Florets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steamable Wh... Food 1 Food 1 • NASH FINCH COMPANY Steamable Whole Green Beans	83g	8.0	36	7.2	1.2	2.4	—	1.2
Freshly Froz... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Freshly Frozen Broccoli Florets	85g	3.9	29	4.7	1.2	2.4	—	2.4

Green Steamable Peas, Green vs Garden Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Steama... Food 1 Food 1 • MEIJER, INC. Green Steamable Peas	85g	18.7	82	14.1	4.7	4.7	—	4.7
Garden Peas Food 2 Food 2 • NASH FINCH COMPANY Garden Peas	89g	15.8	67	13.5	4.5	4.5	—	4.5

Broccoli, Carrots And Sugar Snap Peas vs Fresh Frozen Vegetables Mixtures

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
Fresh Frozen... Food 2 Food 2 • PINNACLE FOODS GROUP LLC Fresh Frozen Vegetables Mixtures	88g	23.9	80	14.8	4.6	1.1	0.6	2.3

Mixed Vegetables Carrots, Green Beans, Corn & Peas, Mixed Vegetables vs Summer Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Vegeta... Food 1 Food 1 • S. M. FLICKINGER CO., INC. Mixed Vegetables Carrots, Green Beans, Corn & Peas	85g	18.6	59	11.8	—	2.4	—	2.4
Summer Blend Food 2 Food 2 • THE PICTSWEET COMPANY Summer Blend	85g	5.9	29	5.9	3.5	2.4	—	1.2

Organic Edamame vs Steam In Bag Cut Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Edamame Food 1 Food 1 • WHOLE FOODS MARKET, INC. Organic Edamame	100g	13.6	140	11.0	3.0	4.0	5.0	11.0
Steam In Bag... Food 2 Food 2 • RAFAEL PADILLA & CIA S. EN C. Steam In Bag Cut Green Beans	85g	7.9	35	7.1	2.4	2.4	—	1.2

Clean Machine Food Comparisons