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

Green Giant, Fire Roasted vs Mixed Vegetables, Mixed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green Giant,... Food 1 Food 1 • GENERAL MILLS, INC. Green Giant, Fire Roasted	85g	6.0	24	4.7	2.4	1.2	—	1.2
Mixed Vegeta... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Mixed Vegetables	85g	18.8	59	12.9	3.5	3.5	—	2.4

Organic Petite Peas vs Steam Quick, Petite Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Peti... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Organic Petite Peas	85g	18.7	82	14.1	4.7	4.7	—	4.7
Steam Quick,... Food 2 Food 2 • HY-VEE, INC. Steam Quick, Petite Peas	87g	15.8	80	13.8	4.6	4.6	—	4.6

Crinkle Cut Carrots vs Fiesta Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crinkle Cut ... Food 1 Food 1 • SAFEWAY, INC. Crinkle Cut Carrots	85g	11.7	41	8.2	4.7	2.4	—	1.2
Fiesta Blend Food 2 Food 2 • RALEY'S Fiesta Blend	85g	9.9	59	11.8	2.4	5.9	—	3.5

Birds Eye, Cooked Winter Squash vs Just Picked Quickly Frozen Mixed Vegetables

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Birds Eye, C... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Birds Eye, Cooked Winter Squash	119g	18.0	38	9.2	1.7	1.7	—	—
Just Picked ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Just Picked Quickly Frozen Mixed Vegetables	85g	17.9	71	14.1	3.5	3.5	—	3.5

Chopped Broccoli vs Riced Cauliflower And Broccoli Finely Chopped Cauliflower And Broccoli For Sides, Soups And Classic Rice Dishes, Riced Cauliflower And Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chopped Broc... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Chopped Broccoli	85g	2.4	24	4.7	1.2	3.5	—	2.4
Riced Caulif... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Riced Cauliflower And Broccoli Finely Chopped Cauliflower And Broccoli For Sides, Soups And Classic Rice Dishes	85g	4.0	35	5.9	2.4	3.5	—	2.4

Pepper & Onion Stir Fry vs Organic Whole Broccoli Florets

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepper & Oni... Food 1 Food 1 • WEIS MARKETS, INC. Pepper & Onion Stir Fry	85g	3.9	29	4.7	3.5	2.4	—	1.2
Organic Whol... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Organic Whole Broccoli Florets	85g	4.6	35	4.7	2.4	2.4	—	1.2

Freshly Frozen Whole Baby Carrots vs Cut Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freshly Froz... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Freshly Frozen Whole Baby Carrots	83g	10.0	42	8.4	4.8	2.4	—	1.2
Cut Broccoli Food 2 Food 2 • HANOVER FOODS CORPORATION Cut Broccoli	85g	1.9	29	3.5	1.2	2.4	—	2.4

Extra Sweet Mini Corn On The Cob vs Sliced Mushrooms

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Sweet ... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Extra Sweet Mini Corn On The Cob	85g	30.3	106	17.7	8.2	2.4	2.4	2.4
Sliced Mushr... Food 2 Food 2 • WAL-MART STORES, INC. Sliced Mushrooms	85g	4.6	24	3.5	2.4	1.2	—	3.5

Tuscan Seasoned Broccoli, Tuscan Seasoned vs Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tuscan Seaso... Food 1 Food 1 • GENERAL MILLS, INC. Tuscan Seasoned Broccoli	85g	9.2	71	7.1	1.2	2.4	4.7	3.5
Cauliflower Food 2 Food 2 • TOPS MARKETS, LLC Cauliflower	8g	3.9	312	50.0	25.0	25.0	—	12.5

Oriental Style Green Beans, Broccoli, Onions & Mushrooms Blend, Oriental Style vs Organic Steamable Sweet Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oriental Sty... Food 1 Food 1 • BIG Y FOODS, INC. Oriental Style Green Beans, Broccoli, Onions & Mushrooms Blend	85g	5.9	29	5.9	1.2	2.4	—	2.4
Organic Stea... Food 2 Food 2 • WAL-MART STORES, INC. Organic Steamable Sweet Potatoes	88g	26.0	80	18.2	5.7	3.4	—	1.1

Whole Green Beans Vegetables vs Steam In Bag! Whole Green & Yellow Beans With Baby Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Green ... Food 1 Food 1 • BIG Y FOODS, INC. Whole Green Beans Vegetables	85g	7.9	41	7.1	2.4	2.4	—	2.4
Steam In Bag... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Steam In Bag! Whole Green & Yellow Beans With Baby Carrots	85g	7.1	29	7.1	2.4	3.5	—	1.2

Just Picked And Quickly Frozen Santa Fe Blend vs Baby Leaf Kale

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Just Picked ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Just Picked And Quickly Frozen Santa Fe Blend	85g	23.9	82	17.7	2.4	3.5	—	3.5
Baby Leaf Kale Food 2 Food 2 • THE PICTSWEET COMPANY Baby Leaf Kale	85g	1.9	29	3.5	—	2.4	—	2.4

Broccoli Cuts vs Asian Style Stir Fry Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Cuts Food 1 Food 1 • NOT A BRANDED ITEM Broccoli Cuts	85g	5.9	35	4.7	3.5	1.2	—	3.5
Asian Style ... Food 2 Food 2 • AHOLD USA, INC. Asian Style Stir Fry Blend	87g	6.0	40	5.8	3.5	2.3	—	1.2

White Rose, Broccoli Spears vs Winter Broccoli & Cauliflower Mix Vegetables, Winter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rose, ... Food 1 Food 1 • WHITE ROSE TEA INC. White Rose, Broccoli Spears	85g	3.9	35	4.7	2.4	2.4	—	1.2
Winter Brocc... Food 2 Food 2 • SUPERVALU, INC. Winter Broccoli & Cauliflower Mix Vegetables	80g	5.0	31	5.0	1.3	2.5	—	2.5

Italian Blend Fresh Frozen Vegetables, Italian Blend vs Pictsweet Farms Steam'ables Baby Leaf Spinach, 10 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Blen... Food 1 Food 1 • PINNACLE FOODS GROUP LLC Italian Blend Fresh Frozen Vegetables	75g	5.9	40	6.7	2.7	2.7	—	1.3
Pictsweet Fa... Food 2 Food 2 • THE PICTSWEET COMPANY Pictsweet Farms Steam'ables Baby Leaf Spinach, 10 Oz	81g	2.5	37	4.9	1.2	3.7	—	3.7

Roasting Sweet Potatoes, Red Potatoes, Carrots & Butternut Squash, Roasting vs Pacaya Bamboo Shoots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasting Swe... Food 1 Food 1 • THE PICTSWEET COMPANY Roasting Sweet Potatoes, Red Potatoes, Carrots & Butternut Squash	84g	28.5	71	16.7	3.6	2.4	—	1.2
Pacaya Bambo... Food 2 Food 2 • JR FRISCO INC. Pacaya Bamboo Shoots	85g	13.9	47	8.2	—	—	0.6	3.5

Spring Mix Vegetables vs Organic Baby French Beans Haricot Vert

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spring Mix V... Food 1 Food 1 • WINN-DIXIE STORES, INC. Spring Mix Vegetables	85g	6.0	35	4.7	2.4	1.2	—	1.2
Organic Baby... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Organic Baby French Beans Haricot Vert	83g	7.2	30	6.0	2.4	2.4	—	2.4

Artichoke Quarters vs Bhindi Cut Okra

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Artichoke Qu... Food 1 Food 1 • WHITE TOQUE Artichoke Quarters	85g	8.0	47	9.4	1.2	4.7	—	2.4
Bhindi Cut Okra Food 2 Food 2 • V PATEL & SONS INC Bhindi Cut Okra	130g	4.0	31	6.2	—	4.6	—	1.5

Vegetable For Spaghetti vs Super Sweet Golden Corn, Super Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Fo... Food 1 Food 1 • THE PICTSWEET COMPANY Vegetable For Spaghetti	81g	8.0	31	6.2	3.7	1.2	—	1.2
Super Sweet ... Food 2 Food 2 • SAFEWAY, INC. Super Sweet Golden Corn	85g	32.7	82	18.8	3.5	2.4	0.6	2.4

Pepper & Onion Stir Fry Vegetable Blend, Pepper & Onion Stir Fry vs Steamable Country Blend Corn, Carrots & Green Beans, Country Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pepper & Oni... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Pepper & Onion Stir Fry Vegetable Blend	85g	9.3	24	5.9	4.7	1.2	—	1.2
Steamable Co... Food 2 Food 2 • NASH FINCH COMPANY Steamable Country Blend Corn, Carrots & Green Beans, Country Blend	85g	15.9	53	11.8	4.7	2.4	—	1.2

Clean Machine Food Comparisons