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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Whole Ultra Filtered Milk vs Reduced Fat Cultured Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Ultra ... Food 1 Food 1 • FAIR OAKS FARMS BRANDS, INC. Whole Ultra Filtered Milk	240g	11.8	62	2.5	2.5	—	3.3	5.4
Reduced Fat ... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Reduced Fat Cultured Buttermilk	240g	19.8	50	4.2	3.8	—	2.1	3.8

Milk vs Premium 100% Natural Goat's Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milk Food 1 Food 1 • HP HOOD LLC Milk	240g	25.7	62	5.4	5.0	—	3.3	3.3
Premium 100%... Food 2 Food 2 • C. F. BURGER CREAMERY CO. Premium 100% Natural Goat's Milk	240g	21.7	71	4.6	4.6	—	4.2	3.8

Fat Free Lactose Free Milk vs Darigold, Lactose Free Low Fat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Lac... Food 1 Food 1 • MEIJER, INC. Fat Free Lactose Free Milk	240g	25.8	38	5.4	5.0	—	—	3.3
Darigold, La... Food 2 Food 2 • DARIGOLD, INC. Darigold, Lactose Free Low Fat Milk	236g	25.8	47	5.5	5.1	—	1.1	3.8

Whole Vitamin E Milk vs Reduced Fat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Vitami... Food 1 Food 1 • GUERNSEY DAIRY STORES, INC. Whole Vitamin E Milk	240g	23.7	62	5.0	4.6	—	3.3	3.3
Reduced Fat ... Food 2 Food 2 • DARIGOLD, INC. Reduced Fat Milk	240g	25.8	54	5.4	5.0	—	2.1	3.3

Organic A2/A2 100% Grass Fed Milk vs Cloverland Farms Dairy, 1% Lowfat Milk, Vitamin A & D 1% Milkfat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic A2/A... Food 1 Food 1 • ALEXANDRE FAMILY FARM LLC Organic A2/A2 100% Grass Fed Milk	240g	23.7	71	5.0	3.8	—	4.2	3.8
Cloverland F... Food 2 Food 2 • TWO FARMS INC. Cloverland Farms Dairy, 1% Lowfat Milk, Vitamin A & D 1% Milkfat	240g	25.8	46	5.4	5.0	—	1.0	3.8

Lactose Free 2% Reduced Fat Milk vs Nonfat Milk Beverage, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lactose Free... Food 1 Food 1 • MCILHENNY COMPANY Lactose Free 2% Reduced Fat Milk	240g	23.8	50	5.0	5.0	—	2.1	3.3
Nonfat Milk ... Food 2 Food 2 • THE KROGER CO. Nonfat Milk Beverage, Original	240g	6.0	25	1.3	1.3	—	—	4.6

Weis Quality, Nonfat Milk vs Organic Fat Free Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Weis Quality... Food 1 Food 1 • WEIS MARKETS, INC. Weis Quality, Nonfat Milk	240g	25.8	38	5.4	5.0	—	—	3.8
Organic Fat ... Food 2 Food 2 • DANONE US, LLC Organic Fat Free Milk	240g	25.8	38	5.4	5.0	—	—	3.3

1% Low Fat Milk vs Lowfat Grade A Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1% Low Fat Milk Food 1 Food 1 • TOPCO ASSOCIATES, INC. 1% Low Fat Milk	240g	23.8	42	5.0	5.0	—	1.0	3.3
Lowfat Grade... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Lowfat Grade A Milk	240g	25.8	46	5.4	5.0	—	1.0	3.8

Homestyle Kefir Cultured Grade A Milk, Homestyle vs Lactose Free 2% Reduce Fat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Homestyle Ke... Food 1 Food 1 • FRESH MADE INC. Homestyle Kefir Cultured Grade A Milk	240g	16.0	71	4.2	2.9	0.8	4.6	2.9
Lactose Free... Food 2 Food 2 • GLENCOURT INC. Lactose Free 2% Reduce Fat Milk	240g	25.7	54	5.4	5.0	—	2.1	3.8

Wild Harvest, Organic 2% Reduced Fat Milk vs Lactose Free 1% Lowfat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wild Harvest... Food 1 Food 1 • GREEN CHEMICAL PRODUCTS INC. Wild Harvest, Organic 2% Reduced Fat Milk	240g	23.8	50	5.0	5.0	—	2.1	3.3
Lactose Free... Food 2 Food 2 • HYGEIA DAIRY COMPANY Lactose Free 1% Lowfat Milk	240g	25.8	46	5.4	5.0	—	1.0	3.3

Spartan, Vitamin D Milk vs Whole Lactose Free Ultra Filtered Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Vit... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Vitamin D Milk	240g	23.7	62	5.0	4.6	—	3.3	3.3
Whole Lactos... Food 2 Food 2 • CHOBANI, INC. Whole Lactose Free Ultra Filtered Milk	240g	13.7	79	2.9	2.5	—	3.8	8.3

Organic Valley, Organic 1% Milkfat Lowfat Milk vs Zero Fat Free Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Vall... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Organic Valley, Organic 1% Milkfat Lowfat Milk	240g	23.8	46	5.0	5.0	—	1.0	3.3
Zero Fat Fre... Food 2 Food 2 • DARIGOLD Zero Fat Free Milk	240g	25.8	38	5.4	5.0	—	—	3.8

Organic 2% Reduced Fat Milk vs Weis, Cultured Lowfat Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic 2% R... Food 1 Food 1 • GIANT EAGLE, INC. Organic 2% Reduced Fat Milk	240g	23.8	50	5.0	5.0	—	2.1	3.3
Weis, Cultur... Food 2 Food 2 • WEIS MARKETS, INC. Weis, Cultured Lowfat Buttermilk	240g	25.8	46	5.4	5.0	—	1.0	3.8

Cultured Nonfat Buttermilk vs Fresh Grade A Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cultured Non... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Cultured Nonfat Buttermilk	240g	25.8	38	5.4	5.0	—	—	3.8
Fresh Grade ... Food 2 Food 2 • ROSA BROTHERS MILK COMPANY INCORPORATED Fresh Grade A Milk	240g	23.7	62	5.0	5.0	—	3.3	3.3

Fat Free Cultured Buttermilk vs Whole Grass Fed Cow Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Cul... Food 1 Food 1 • HP HOOD LLC Fat Free Cultured Buttermilk	240g	25.8	38	5.4	5.0	—	—	3.3
Whole Grass ... Food 2 Food 2 • TRICKLING SPRINGS Whole Grass Fed Cow Milk	240g	21.7	67	4.6	4.6	—	3.8	3.3

Roundy's, Organic Fat Free Milk vs Probiotic Plain Unsweetened Kefir

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roundy's, Or... Food 1 Food 1 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Roundy's, Organic Fat Free Milk	236g	25.8	38	5.5	5.1	—	—	3.8
Probiotic Pl... Food 2 Food 2 • LIFEWAY FOODS INC. Probiotic Plain Unsweetened Kefir	240g	17.8	46	3.8	3.8	—	0.8	4.2

0% Fat Free Lactose Free Milk vs Natural Kefir Plain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
0% Fat Free ... Food 1 Food 1 • DARIGOLD, INC. 0% Fat Free Lactose Free Milk	240g	25.8	38	5.4	5.0	—	—	3.8
Natural Kefi... Food 2 Food 2 • GRACE HARBOR FARMS, INC. Natural Kefir Plain	244g	25.7	60	5.3	5.3	—	3.3	3.3

Evaporated Vitamin D Skim Milk vs Mountainside Farms Filtered Fresh Milk, Half Gallon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Evaporated V... Food 1 Food 1 • WEIS MARKETS, INC. Evaporated Vitamin D Skim Milk	30g	7.9	83	13.3	13.3	—	—	6.7
Mountainside... Food 2 Food 2 • ELMHURST MILK & CREAM CO.INC. Mountainside Farms Filtered Fresh Milk, Half Gallon	240g	23.7	62	5.0	5.0	—	3.3	3.3

2% Milkfat, Reduced Fat Milk vs Organic Cultured Reduced Fat Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Milkfat, ... Food 1 Food 1 • SUPERVALU, INC. 2% Milkfat, Reduced Fat Milk	240g	23.8	54	5.0	5.0	—	2.1	3.3
Organic Cult... Food 2 Food 2 • FARMERS' ALL NATURAL CREAMERY LLC Organic Cultured Reduced Fat Buttermilk	240g	25.7	54	5.4	5.4	—	1.9	4.2

Skim Fat Free Milk vs Cultured Buttermilk Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skim Fat Fre... Food 1 Food 1 • AGROPUR INC. DIVISION NATREL USA Skim Fat Free Milk	236g	23.8	34	5.1	5.1	—	—	3.4
Cultured But... Food 2 Food 2 • SACO FOODS, INC. Cultured Buttermilk Blend	23g	24.7	348	56.5	52.2	—	4.4	21.7

Clean Machine Food Comparisons