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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Organic, 1% Low Fat Milk vs Soft Drink

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, 1% ... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Organic, 1% Low Fat Milk	240g	23.8	46	5.0	5.0	—	1.0	3.3
Soft Drink Food 2 Food 2 • SCORPIO PUBLISHING Soft Drink	63g	18.0	63	14.3	12.7	—	—	1.6

1% Low Fat Lactose Free Milk vs Grass Fed Cow Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1% Low Fat L... Food 1 Food 1 • DARIGOLD, INC. 1% Low Fat Lactose Free Milk	240g	25.8	46	5.4	5.0	—	1.0	3.8
Grass Fed Co... Food 2 Food 2 • TRICKLING SPRINGS Grass Fed Cow Milk	240g	23.8	54	5.0	5.0	—	2.1	3.8

Kroger, Cultured Buttermilk vs Grade A Lowfat 1% Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Cult... Food 1 Food 1 • THE KROGER CO. Kroger, Cultured Buttermilk	236g	25.7	68	5.5	4.7	—	3.4	3.4
Grade A Lowf... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Grade A Lowfat 1% Milk	240g	23.8	42	5.0	5.0	—	1.0	3.3

Grade A Milk vs Fat Free Slim Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grade A Milk Food 1 Food 1 • WHOLE FOODS MARKET, INC. Grade A Milk	240g	23.7	67	5.0	5.0	—	3.8	3.3
Fat Free Sli... Food 2 Food 2 • TORSHY BRAND FOOD INC Fat Free Slim Milk	240g	21.8	33	4.6	5.0	—	—	3.3

1% Light Lowfat Milk vs Low Fat Cultured Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1% Light Low... Food 1 Food 1 • ANDERSON DAIRY INC 1% Light Lowfat Milk	240g	23.8	42	5.0	5.0	—	1.0	3.3
Low Fat Cult... Food 2 Food 2 • AHOLD USA, INC. Low Fat Cultured Buttermilk	240g	21.8	38	4.6	5.0	—	0.6	3.8

Fat Free Skim Milk, Vitamin A & D vs Vitamin D Whole Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Ski... Food 1 Food 1 • WAL-MART STORES, INC. Fat Free Skim Milk, Vitamin A & D	240g	25.8	38	5.4	5.0	—	—	3.3
Vitamin D Wh... Food 2 Food 2 • FRIENDLY FARMS Vitamin D Whole Milk	236g	23.7	64	5.1	5.1	—	3.4	3.4

Dha Omega 3 Whole Ultra Filtered Milk vs Vitamin D Whole Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dha Omega 3 ... Food 1 Food 1 • FAIR OAKS FARMS BRANDS, INC. Dha Omega 3 Whole Ultra Filtered Milk	240g	15.7	67	3.3	3.3	—	3.3	5.4
Vitamin D Wh... Food 2 Food 2 • THE KROGER CO. Vitamin D Whole Milk	240g	25.7	67	5.4	5.0	—	3.3	3.3

Organic Fat Free Milk vs Kimball Brook Farm, Vermont's Organic Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Fat ... Food 1 Food 1 • DANONE US, LLC Organic Fat Free Milk	240g	25.8	38	5.4	5.0	—	—	3.3
Kimball Broo... Food 2 Food 2 • MOZIAN & ASSOCIATES, INC. Kimball Brook Farm, Vermont's Organic Milk	237g	23.8	42	5.1	5.1	—	1.1	3.4

Shaw Farm, Grade A Whole Milk vs Grade A Vitamin A & D Lowfat 1% Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shaw Farm, G... Food 1 Food 1 • SHAW FARM DAIRY INC Shaw Farm, Grade A Whole Milk	236g	23.7	64	5.1	4.7	—	3.4	3.4
Grade A Vita... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Grade A Vitamin A & D Lowfat 1% Milk	240g	23.8	42	5.0	5.0	—	1.0	3.3

Vanilla High Protein Milk Shake, Vanilla vs Premium 100% Natural Goat's Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla High... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Vanilla High Protein Milk Shake	330g	21.7	55	3.3	3.0	—	1.8	6.1
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

Organic 2% Reduced Fat Milk vs Grass Fed Whole Milk

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
Grass Fed Wh... Food 2 Food 2 • HART HOLDINGS USA LLC Grass Fed Whole Milk	240g	23.7	67	5.0	5.0	—	3.8	3.3

Skim Milk vs Coburn Farms, Evaporated Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Skim Milk Food 1 Food 1 • MOO-VILLE Skim Milk	240g	27.8	42	5.8	5.0	—	—	4.2
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

Organic A2/A2 Reduced Fat Ultra Filtered Milk vs Grassfed Whole Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic A2/A... Food 1 Food 1 • ALEXANDRE FAMILY FARM LLC Organic A2/A2 Reduced Fat Ultra Filtered Milk	240g	23.7	58	5.0	5.0	—	2.1	5.0
Grassfed Who... Food 2 Food 2 • AHOLD USA, INC. Grassfed Whole Milk	240g	21.7	67	4.6	4.6	—	3.8	3.3

Borden, Kid Builder, 1% Low Fat Milk vs Vitamin D Added

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Borden, Kid ... Food 1 Food 1 • BORDEN DAIRY COMPANY Borden, Kid Builder, 1% Low Fat Milk	244g	23.8	45	4.9	4.9	—	1.0	3.3
Vitamin D Added Food 2 Food 2 • ALDI INC. Vitamin D Added	30g	5.9	133	10.0	10.0	—	6.7	6.7

Whole Ultra Filtered Organic Milk vs Organic Fat Free Lactose Free Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Ultra ... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS Whole Ultra Filtered Organic Milk	240g	13.8	62	2.9	2.5	—	3.3	5.4
Organic Fat ... Food 2 Food 2 • DANONE US, LLC Organic Fat Free Lactose Free Milk	240g	25.8	38	5.4	5.0	—	—	3.3

Parmalat, 1% Low Fat Milk vs Milk Evaporated

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmalat, 1%... Food 1 Food 1 • AGROPUR INC. DIVISION NATREL USA Parmalat, 1% Low Fat Milk	240g	23.8	42	5.0	5.0	—	1.0	3.3
Milk Evaporated Food 2 Food 2 • GLORIA Milk Evaporated	30g	5.8	133	10.0	10.0	—	8.3	6.7

Grass Fed Whole Milk vs Darigold, 2% Reduced Fat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grass Fed Wh... Food 1 Food 1 • HART HOLDINGS USA LLC Grass Fed Whole Milk	240g	23.7	67	5.0	5.0	—	3.8	3.3
Darigold, 2%... Food 2 Food 2 • DARIGOLD, INC. Darigold, 2% Reduced Fat Milk	236g	25.8	55	5.5	5.1	—	2.1	3.4

1% Cultured Lowfat Buttermilk vs Cream Top Organic Reduced Fat 2% Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1% Cultured ... Food 1 Food 1 • KEMPS LLC 1% Cultured Lowfat Buttermilk	236g	25.8	47	5.5	5.1	—	1.1	3.8
Cream Top Or... Food 2 Food 2 • FARMERS' ALL NATURAL CREAMERY LLC Cream Top Organic Reduced Fat 2% Milk	240g	21.8	50	4.6	4.6	—	1.9	3.3

1% Light Low Fat Milk vs Instant Skim Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1% Light Low... Food 1 Food 1 • GS1 MEXICO 1% Light Low Fat Milk	240g	23.8	42	5.0	5.0	—	1.0	3.3
Instant Skim... Food 2 Food 2 Instant Skim Milk	25g	100.0	360	56.0	40.0	—	—	36.0

Whole Vitamin E Milk vs Fat Free Lactose Free Ultra Filtered 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
Fat Free Lac... Food 2 Food 2 • CHOBANI, INC. Fat Free Lactose Free Ultra Filtered Milk	240g	13.8	54	2.9	2.5	—	—	8.3

Clean Machine Food Comparisons