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

2% Reduced Fat Lactose Free Ultra Filtered Milk vs One Lowfat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Reduced F... Food 1 Food 1 • SAFEWAY, INC. 2% Reduced Fat Lactose Free Ultra Filtered Milk	240g	11.4	50	2.5	2.5	0.1	2.1	5.4
One Lowfat Milk Food 2 Food 2 • WHOLE FOODS MARKET, INC. One Lowfat Milk	240g	23.8	46	5.0	5.0	—	1.0	3.3

Organic Lowfat Milk vs Whole Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Lowf... Food 1 Food 1 • NEW SEASONS MARKET, LLC Organic Lowfat Milk	240g	21.8	50	4.6	4.6	—	2.1	3.3
Whole Milk Food 2 Food 2 • TORSHY BRAND FOOD INC Whole Milk	120g	25.4	125	10.8	10.0	—	6.7	6.7

Lowfat Cultured Buttermilk vs Breckenridge Farms, 2% Reduced Fat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Cultu... Food 1 Food 1 • DEAN FOODS COMPANY Lowfat Cultured Buttermilk	240g	25.8	46	5.4	5.4	—	1.0	3.8
Breckenridge... Food 2 Food 2 • DOLLAR TREE STORES, INC. Breckenridge Farms, 2% Reduced Fat Milk	240g	23.8	54	5.0	5.0	—	2.1	3.3

Organic Grass Fed Whole Milk vs Skim Evaporated Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Gras... Food 1 Food 1 • INGLES MARKETS INC. Organic Grass Fed Whole Milk	240g	23.7	62	5.0	5.0	—	3.3	3.3
Skim Evapora... Food 2 Food 2 • HANNAFORD BROS. CO. Skim Evaporated Milk	30g	5.9	83	10.0	10.0	—	—	6.7

Fat Free Milk vs Reducedfat Grade A Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fat Free Milk Food 1 Food 1 • TOPCO ASSOCIATES, INC. Fat Free Milk	236g	25.8	38	5.5	5.1	—	—	3.8
Reducedfat G... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Reducedfat Grade A Milk	240g	25.7	54	5.4	5.0	—	2.1	3.8

Natural Milk vs Organic A2/A2 Reduced Fat Ultra Filtered Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Natural Milk Food 1 Food 1 • ROYAL CREST DAIRY, INC. Natural Milk	240g	23.8	50	5.0	5.0	—	2.1	3.3
Organic A2/A... Food 2 Food 2 • ALEXANDRE FAMILY FARM LLC Organic A2/A2 Reduced Fat Ultra Filtered Milk	240g	23.7	58	5.0	5.0	—	2.1	5.0

Country Dairy, Fat Free Milk vs 100% Lactose Free Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Country Dair... Food 1 Food 1 • COUNTRY DAIRY INC. Country Dairy, Fat Free Milk	236g	25.8	38	5.5	5.1	—	—	3.4
100% Lactose... Food 2 Food 2 • PRAIRIE FARMS DAIRY, INC. 100% Lactose Free Milk	240g	21.8	33	4.6	4.6	—	—	3.3

White Rose, Evaporated Milk vs Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rose, ... Food 1 Food 1 • WHITE ROSE FOOD CORP. White Rose, Evaporated Milk	30g	5.9	133	10.0	10.0	—	6.7	6.7
Milk Food 2 Food 2 • HP HOOD LLC Milk	240g	25.7	62	5.4	5.0	—	3.3	3.3

Spartan, Lowfat Milk vs Harrisburg Dairies, Cultured Whole Buttermilk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Low... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Lowfat Milk	240g	25.8	46	5.4	5.0	—	1.0	3.3
Harrisburg D... Food 2 Food 2 • SWEET ARROW SPRINGS, LLC Harrisburg Dairies, Cultured Whole Buttermilk	240g	21.7	62	4.6	4.6	—	3.3	3.8

2% Reduced Fat Ultra Filtered Organic Milk vs Shoprite, 2% Milkfat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
2% Reduced F... Food 1 Food 1 • COOPERATIVE REGIONS OF ORGANIC PRODUCER POOLS 2% Reduced Fat Ultra Filtered Organic Milk	240g	11.8	54	2.5	2.5	—	2.5	5.4
Shoprite, 2%... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Shoprite, 2% Milkfat Milk	240g	23.8	54	5.0	5.0	—	2.1	3.3

Darigold, Fat Free Milk vs Creamline Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Darigold, Fa... Food 1 Food 1 • DARIGOLD, INC. Darigold, Fat Free Milk	236g	25.8	38	5.5	5.1	—	—	3.8
Creamline Milk Food 2 Food 2 • MOO-VILLE Creamline Milk	240g	25.7	62	5.4	5.0	—	3.3	3.8

Organic Nonfat Milk vs Reducedfat Grade A Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Nonf... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Organic Nonfat Milk	240g	23.8	38	5.0	5.0	—	—	3.3
Reducedfat G... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Reducedfat Grade A Milk	240g	25.7	54	5.4	5.0	—	2.1	3.8

Spartan, Pure Michigan, Fat Free Milk vs Organic 0% Nonfat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spartan, Pur... Food 1 Food 1 • MCILHENNY COMPANY Spartan, Pure Michigan, Fat Free Milk	240g	25.8	38	5.4	5.0	—	—	3.3
Organic 0% N... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Organic 0% Nonfat Milk	240g	23.8	38	5.0	5.0	—	—	3.3

Probiotic Low Fat Milk vs Smooth & Creamy Homogenized Whole Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Probiotic Lo... Food 1 Food 1 • DARIGOLD, INC. Probiotic Low Fat Milk	240g	25.8	46	5.4	5.0	—	1.0	3.8
Smooth & Cre... Food 2 Food 2 • RONNYBROOK FARM DAIRY, INC. Smooth & Creamy Homogenized Whole Milk	240g	21.7	62	4.6	4.6	—	3.8	3.3

Creamline Milk vs Weis, Evaporated Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamline Milk Food 1 Food 1 • MOO-VILLE Creamline Milk	240g	25.7	62	5.4	5.0	—	3.3	3.8
Weis, Evapor... Food 2 Food 2 • WEIS MARKETS, INC. Weis, Evaporated Milk	30g	5.9	133	10.0	10.0	—	6.7	6.7

Low Fat Goat Milk vs Spartan, Vitamin D 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
Spartan, Vit... Food 2 Food 2 • MCILHENNY COMPANY Spartan, Vitamin D Milk	240g	23.7	62	5.0	4.6	—	3.3	3.3

Organic Dairy Creamer, French Vanilla vs Instant Non Fat Dry Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Dair... Food 1 Food 1 • DANONE US, LLC Organic Dairy Creamer, French Vanilla	15g	9.9	200	33.3	33.3	—	6.7	—
Instant Non ... Food 2 Food 2 • THE KROGER CO. Instant Non Fat Dry Milk	23g	22.3	348	52.2	52.2	—	—	34.8

French Vanilla Concentrated Real Dairy Creamer, French Vanilla vs Instant Non Fat Dry Milk Fortified With Vitamins A&D

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
French Vanil... Food 1 Food 1 • DREAMPAK French Vanilla Concentrated Real Dairy Creamer	4g	1.9	444	22.2	—	—	33.3	—
Instant Non ... Food 2 Food 2 • THE KROGER CO. Instant Non Fat Dry Milk Fortified With Vitamins A&D	23g	22.3	348	52.2	52.2	—	—	34.8

Fortificada Dry Whole Milk vs Non Dairy Soy Creamer

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fortificada ... Food 1 Food 1 • NESTLE USA INC. Fortificada Dry Whole Milk	30g	78.6	500	43.3	43.3	—	26.7	26.7
Non Dairy So... Food 2 Food 2 • ARLING LUMBER CO. INC. Non Dairy Soy Creamer	15g	2.0	100	6.7	6.7	—	10.0	—

Hazelnut Flavor All Natural Coffee Creamer, Hazelnut vs Instant Dry Nonfat Milk

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hazelnut Fla... Food 1 Food 1 • NESTLE USA INC. Hazelnut Flavor All Natural Coffee Creamer	15g	9.9	200	33.3	33.3	—	10.0	—
Instant Dry ... Food 2 Food 2 • WEIS MARKETS, INC. Instant Dry Nonfat Milk	23g	22.3	348	52.2	52.2	—	—	34.8

Clean Machine Food Comparisons