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

Pamana, Evaporated Filled Milk vs 1% Lowfat Mmmmilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pamana, Evap... Food 1 Food 1 • FORTUNE COMMERCIAL CORP Pamana, Evaporated Filled Milk	30g	5.9	133	10.0	10.0	—	6.7	6.7
1% Lowfat Mm... Food 2 Food 2 • SHAMROCK FOODS COMPANY 1% Lowfat Mmmmilk	240g	23.8	42	5.0	5.0	—	1.0	3.3

2% Reduced Fat Lactose Free Ultra Filtered Milk vs Grassfed Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Reduced F... Food 1 Food 1 • FAIR OAKS FARMS BRANDS, INC. 2% Reduced Fat Lactose Free Ultra Filtered Milk	240g	17.8	46	3.8	3.8	—	1.9	3.3
Grassfed Milk Food 2 Food 2 • GLENCOURT INC. Grassfed Milk	240g	21.7	67	4.6	5.0	—	3.8	3.3

Soft Drink vs 2% Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soft Drink Food 1 Food 1 • SCORPIO PUBLISHING Soft Drink	63g	18.0	63	14.3	12.7	—	—	1.6
2% Milk Food 2 Food 2 • WHOLE FOODS MARKET, INC. 2% Milk	240g	23.8	50	5.0	5.0	—	2.1	3.3

Fresh Lactose Free 2% Reduced Fat Milk vs Skim Evaporated Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Lactos... Food 1 Food 1 • TURNER DAIRY FARMS INC. Fresh Lactose Free 2% Reduced Fat Milk	240g	21.8	50	4.6	4.6	—	1.9	3.3
Skim Evapora... Food 2 Food 2 • HANNAFORD BROS. CO. Skim Evaporated Milk	30g	5.9	83	10.0	10.0	—	—	6.7

100% Grass Fed Whole Milk vs Grade A Low Fat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Grass F... Food 1 Food 1 • THE KROGER CO. 100% Grass Fed Whole Milk	240g	23.9	67	5.0	5.0	—	3.8	—
Grade A Low ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Grade A Low Fat Milk	240g	23.8	42	5.0	5.0	—	1.0	3.3

Low Fat Goat Milk vs 100% Grass Fed Whole Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Goat... Food 1 Food 1 • JACKSON-MITCHELL, INC. Low Fat Goat Milk	240g	21.8	42	4.6	4.6	—	1.0	3.3
100% Grass F... Food 2 Food 2 • THE KROGER CO. 100% Grass Fed Whole Milk	240g	23.9	67	5.0	5.0	—	3.8	—

Probiotic Plain Unsweetened Kefir vs Lowfat Cultured Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Probiotic Pl... Food 1 Food 1 • LIFEWAY FOODS INC. Probiotic Plain Unsweetened Kefir	240g	17.8	46	3.8	3.8	—	0.8	4.2
Lowfat Cultu... Food 2 Food 2 • DEAN FOODS COMPANY Lowfat Cultured Buttermilk	240g	25.8	46	5.4	5.4	—	1.0	3.8

Skim Milk vs 100% Lactose Free Fat Free Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skim Milk Food 1 Food 1 • NILDA'S DESSERTS LTD. Skim Milk	236g	25.8	38	5.5	5.1	—	—	3.8
100% Lactose... Food 2 Food 2 • DEAN FOODS COMPANY 100% Lactose Free Fat Free Milk	240g	25.8	38	5.4	5.0	—	—	3.3

2% Fat Reduced Milk vs Organic 2% Reduced Fat Omega 3 Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Fat Reduc... Food 1 Food 1 • UNITED DAIRY, INC. 2% Fat Reduced Milk	240g	23.8	50	5.0	5.0	—	2.1	3.3
Organic 2% R... Food 2 Food 2 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Organic 2% Reduced Fat Omega 3 Milk	240g	23.8	54	5.0	4.6	—	2.1	3.3

Organic, Dha Omega 3 Whole Milk vs Pantry Fresh Whole Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Dha... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Organic, Dha Omega 3 Whole Milk	240g	21.7	62	4.6	4.6	—	3.3	3.8
Pantry Fresh... Food 2 Food 2 • DIVERSIFIED FOODS, INC. Pantry Fresh Whole Milk	240g	23.7	62	5.0	4.6	—	3.3	3.3

Organic Milk vs Organic Nonfat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Milk Food 1 Food 1 • TARGET STORES Organic Milk	240g	25.7	71	5.4	5.0	—	3.8	3.3
Organic Nonf... Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Organic Nonfat Milk	240g	23.8	35	5.0	5.0	—	—	3.3

Fat Free Skim Milk Grade A Pasteurized vs Organic, Dha Omega 3 2% Reduced Fat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Ski... Food 1 Food 1 • OAK GROVE DAIRY Fat Free Skim Milk Grade A Pasteurized	236g	25.8	38	5.5	5.1	—	—	3.8
Organic, Dha... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Organic, Dha Omega 3 2% Reduced Fat Milk	240g	23.8	54	5.0	4.6	—	2.1	3.3

Organic Lowfat 1% Milk vs 3.25% Whole Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Lowf... Food 1 Food 1 • FAIRWAY OPERATING CORP. Organic Lowfat 1% Milk	236g	23.8	47	5.1	5.1	—	1.1	3.4
3.25% Whole ... Food 2 Food 2 • MCARTHUR NEXT, LLC 3.25% Whole Milk	240g	23.7	62	5.0	4.6	—	3.3	3.3

Sweet Acidophilus 1% Lowfat Milk vs Fat Free A2 Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Acidop... Food 1 Food 1 • DEAN FOODS COMPANY Sweet Acidophilus 1% Lowfat Milk	240g	25.8	46	5.4	5.0	—	1.0	3.3
Fat Free A2 ... Food 2 Food 2 • SNOWVILLE CREAMERY Fat Free A2 Milk	240g	23.8	38	5.0	5.0	—	—	3.8

Vitamins A &D Fat Free Skim Milk vs Dha & Epa Omega 3 Organic 2% Reduced Fat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vitamins A &... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Vitamins A &D Fat Free Skim Milk	236g	25.8	38	5.5	5.1	—	—	3.8
Dha & Epa Om... Food 2 Food 2 • STAR MARKETS CO. Dha & Epa Omega 3 Organic 2% Reduced Fat Milk	240g	23.8	50	5.0	5.0	—	2.1	3.3

Cream O Land, Fatfree Milk vs Vitamin D Lactose Free Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cream O Land... Food 1 Food 1 • CREAM-O-LAND DAIRY Cream O Land, Fatfree Milk	240g	25.8	38	5.4	5.0	—	—	3.3
Vitamin D La... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Vitamin D Lactose Free Milk	240g	25.7	67	5.4	5.0	—	3.8	3.3

Cultured Low Fat Buttermilk vs Fresh Grade A Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cultured Low... Food 1 Food 1 • CHESTER DAIRY COMPANY Cultured Low Fat Buttermilk	240g	21.8	42	4.6	4.6	—	0.8	3.3
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

Sweet 1% Acidophilus Lowfat Milk, Sweet vs One Low Fat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet 1% Aci... Food 1 Food 1 • DFA DAIRY BRANDS, LLC Sweet 1% Acidophilus Lowfat Milk	240g	25.8	46	5.4	5.0	—	1.0	3.3
One Low Fat ... Food 2 Food 2 • DARIGOLD, INC. One Low Fat Milk	240g	25.8	46	5.4	5.0	—	1.0	3.8

365 Everyday Value, 1% Low Fat Milk vs A2/A2 Organic 4% Whole Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
365 Everyday... Food 1 Food 1 • WHOLE FOODS MARKET, INC. 365 Everyday Value, 1% Low Fat Milk	240g	23.8	42	5.0	5.0	—	1.0	3.3
A2/A2 Organi... Food 2 Food 2 • ALEXANDRE KIDS, LLC A2/A2 Organic 4% Whole Milk	240g	24.1	72	5.1	4.2	—	4.2	3.8

Low Fat Goat Milk vs Coburn Farms, Evaporated Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Goat... Food 1 Food 1 • JACKSON-MITCHELL, INC. Low Fat Goat Milk	240g	21.8	42	4.6	4.6	—	1.0	3.3
Coburn Farms... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Coburn Farms, Evaporated Milk	30g	5.9	133	10.0	10.0	—	6.7	6.7

Clean Machine Food Comparisons