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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Golden Roasted Milled Flax Seed vs Premium Whole Chia Seeds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Roast... Food 1 Food 1 • PROCTER & GAMBLE, COSMETIC & FRAG. PROD. Golden Roasted Milled Flax Seed	15g	3.6	600	40.0	13.3	26.7	40.0	13.3
Premium Whol... Food 2 Food 2 • SALBA SMART NATURAL PRODUCTS, LLC Premium Whole Chia Seeds	15g	1.8	467	40.0	—	33.3	33.3	20.0

Organic Flax Seed vs Organic Whole Flax Seed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Flax... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Organic Flax Seed	20g	1.8	450	35.0	—	30.0	40.0	20.0
Organic Whol... Food 2 Food 2 • JH BIOTECH, INC. Organic Whole Flax Seed	24g	0.0	542	29.2	—	29.2	41.7	16.7

Black Chia Seeds, Black vs Chia Seeds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Chia S... Food 1 Food 1 • REGAL HEALTH FOOD INTERNATIONAL, INC. Black Chia Seeds	30g	6.1	457	40.0	—	36.7	30.0	13.3
Chia Seeds Food 2 Food 2 • CHOSEN FOODS, LLC Chia Seeds	12g	0.0	500	41.7	—	41.7	33.3	16.7

Raw Black Chia Seeds vs Gourmet Flavor Organic Pumpkin Puree

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Black Ch... Food 1 Food 1 • CVS PHARMACY, INC. Raw Black Chia Seeds	12g	0.0	500	41.7	—	41.7	25.0	25.0
Gourmet Flav... Food 2 Food 2 • STAHLBUSH ISLAND FARMS, INC. Gourmet Flavor Organic Pumpkin Puree	123g	9.6	33	8.1	3.3	3.3	—	0.8

Organic Fresh Garlic & Herb Parmesan Quinoa vs Organic Brown Chia Seeds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Fres... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Organic Fresh Garlic & Herb Parmesan Quinoa	28g	11.8	179	28.6	3.6	7.1	3.6	7.1
Organic Brow... Food 2 Food 2 • (S.M.G.) SHOALS MUSIC GROUP Organic Brown Chia Seeds	26g	3.7	485	42.3	—	34.6	30.8	15.4

Black Organic Chia Seeds, Black vs Toasted Organic Hemp Seeds, Toasted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Organi... Food 1 Food 1 • NEW SEASONS MARKET, LLC Black Organic Chia Seeds	30g	18.5	500	43.3	—	33.3	30.0	16.7
Toasted Orga... Food 2 Food 2 • BRANDSTORM INC, Toasted Organic Hemp Seeds	30g	0.0	567	30.0	3.3	30.0	36.7	26.7

Organic Whole Flaxseed vs Hemp Seed, Raw Shelled

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Flaxseed	31g	11.7	548	32.3	—	25.8	35.5	19.4
Hemp Seed, R... Food 2 Food 2 • PRODUCTOS DE HARINA S.A. DE CV Hemp Seed, Raw Shelled	30g	0.0	600	6.7	3.3	6.7	46.7	33.3

Organic Hemp Seeds vs Organic Gluten Free Whole Golden Flaxseed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Hemp... Food 1 Food 1 • NAVITAS, LLC Organic Hemp Seeds	15g	0.0	600	6.7	—	6.7	46.7	26.7
Organic Glut... Food 2 Food 2 • ORGANIC VENTURES, INC. Organic Gluten Free Whole Golden Flaxseed	31g	3.6	548	32.3	—	25.8	35.5	19.4

Chia Seed, Super Antioxidant vs Whole Chia Seed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chia Seed, S... Food 1 Food 1 • BARLEAN'S ORGANIC OILS LLC Chia Seed, Super Antioxidant	12g	1.9	500	41.7	—	33.3	29.2	16.7
Whole Chia Seed Food 2 Food 2 • DUNYA HARVEST Whole Chia Seed	12g	1.9	500	41.7	—	33.3	29.2	16.7

Flax Seed vs Flax Seeds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flax Seed Food 1 Food 1 • THE KING ARTHUR FLOUR COMPANY, INC. Flax Seed	15g	1.8	467	33.3	—	26.7	33.3	20.0
Flax Seeds Food 2 Food 2 • REGAL HEALTH FOOD INTERNATIONAL, INC. Flax Seeds	30g	0.0	500	26.7	—	26.7	40.0	16.7

Raw Hulled Hemp Seeds vs Whole Brown Flax Seeds, Whole Brown

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Hulled H... Food 1 Food 1 • HUMMING HEMP, LLC Raw Hulled Hemp Seeds	30g	0.0	567	3.3	—	3.3	50.0	33.3
Whole Brown ... Food 2 Food 2 • HARRIS-TEETER INC. Whole Brown Flax Seeds	30g	5.4	567	33.3	3.3	23.3	40.0	20.0

Whole Trilogy Health Seeds Flax, Chia, Hemp vs Vital Wheat Gluten

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Trilog... Food 1 Food 1 • BADIA SPICES INC. Whole Trilogy Health Seeds Flax, Chia, Hemp	18g	1.8	556	27.8	—	22.2	44.4	22.2
Vital Wheat ... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Vital Wheat Gluten	9g	3.5	333	22.2	—	—	—	66.7

Linaza, Nopaltoronja vs Inka Crops, Seeds & Nuts, Roasted Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Linaza, Nopa... Food 1 Food 1 • TADIN HERB & TEA CO. Linaza, Nopaltoronja	13g	5.5	538	38.5	7.7	15.4	38.5	15.4
Inka Crops, ... Food 2 Food 2 • INKA CROPS S.A. Inka Crops, Seeds & Nuts, Roasted Corn	28g	24.9	464	71.4	—	25.0	17.9	7.1

Bob's Red Mill, Raw Whole Golden Flaxseeds vs Organic Milled Flax Seed Paks

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bob's Red Mi... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Raw Whole Golden Flaxseeds	20g	1.8	450	35.0	—	30.0	40.0	20.0
Organic Mill... Food 2 Food 2 • THE CARRINGTON TEA COMPANY LLC. Organic Milled Flax Seed Paks	12g	0.0	583	25.0	—	25.0	41.7	16.7

Organic Chia, Flax & Hemp Super Seeds vs Organic Alfalfa Seeds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Chia... Food 1 Food 1 • BETTERBODY FOODS & NUTRITION, LLC Organic Chia, Flax & Hemp Super Seeds	30g	12.0	500	33.3	—	26.7	36.7	20.0
Organic Alfa... Food 2 Food 2 • NOW HEALTH GROUP INC. Organic Alfalfa Seeds	22g	0.0	114	9.1	—	9.1	2.3	18.2

Organic Chia vs Eillien's, Brown Flaxseed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Chia Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Organic Chia	32g	3.7	500	43.8	—	37.5	31.3	15.6
Eillien's, B... Food 2 Food 2 • EILLIEN'S CANDIES INC. Eillien's, Brown Flaxseed	32g	3.7	500	34.4	—	28.1	34.4	18.8

Milled Brown Flax Seeds vs Peru Food, Chia Seed

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Milled Brown... Food 1 Food 1 • HARRIS-TEETER INC. Milled Brown Flax Seeds	30g	5.4	567	33.3	3.3	23.3	40.0	20.0
Peru Food, C... Food 2 Food 2 • PERU FOOD IMPORTS INC. Peru Food, Chia Seed	15g	0.0	333	0.7	—	40.7	32.7	20.7

Golden Flax Meal vs Hemp Rules, Roasted Hempseeds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Flax ... Food 1 Food 1 • THE KING ARTHUR FLOUR COMPANY, INC. Golden Flax Meal	14g	1.8	500	35.7	—	28.6	35.7	21.4
Hemp Rules, ... Food 2 Food 2 • LUCHIANO VISCONTI Hemp Rules, Roasted Hempseeds	30g	0.0	560	3.3	3.3	3.3	46.7	30.0

Organic Whole Flaxseed vs Black Chia Seeds, Black

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BADIA SPICES INC. Organic Whole Flaxseed	21g	0.0	524	28.6	—	28.6	42.9	19.1
Black Chia S... Food 2 Food 2 • TARGET STORES Black Chia Seeds	36g	15.4	472	41.7	—	33.3	30.6	16.7

Wheat Bran vs Original Seed Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Bran Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Wheat Bran	15g	51.9	333	66.7	—	40.0	—	13.3
Original See... Food 2 Food 2 • NAKED SKIN INC. Original Seed Blend	38g	3.6	526	23.7	—	18.4	39.5	23.7

Clean Machine Food Comparisons