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

Coconut Water 100% Pulp Free Juice, Coconut Water vs Organic Coconut Water

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Wate... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Coconut Water 100% Pulp Free Juice	240g	20.0	19	4.2	2.1	—	—	—
Organic Coco... Food 2 Food 2 • TRADER JOE'S Organic Coconut Water	240g	20.0	17	4.2	4.2	—	—	—

12 Cream Party vs Raspberry Natural Sparkling Coconut Water, Raspberry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
12 Cream Party Food 1 Food 1 • THINCARE INTERNATIONAL, LLC 12 Cream Party	225g	23.8	58	5.3	3.6	—	4.0	—
Raspberry Na... Food 2 Food 2 • INTERNATIONAL XCHANGE Raspberry Natural Sparkling Coconut Water	250g	28.0	24	5.6	5.2	—	—	—

Annies Popcorn White Chdr vs Annies Popcorn White Chdr

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Annies Popco... Food 1 Food 1 • GENERAL MILLS SALES INC. Annies Popcorn White Chdr	28g	18.2	643	42.9	7.1	7.1	46.4	10.7
Annies Popco... Food 2 Food 2 • GENERAL MILLS SALES INC. Annies Popcorn White Chdr	18g	10.9	611	38.9	5.6	5.6	44.4	11.1

Raw Pumpkin Kernels vs Regal Gourmet Snacks, Sunflower Kernels Raw

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Pumpkin ... Food 1 Food 1 • DELHAIZE AMERICA, INC. Raw Pumpkin Kernels	30g	1.7	567	10.0	3.3	6.7	50.0	30.0
Regal Gourme... Food 2 Food 2 • REGAL HEALTH FOOD INTERNATIONAL, INC. Regal Gourmet Snacks, Sunflower Kernels Raw	30g	4.3	617	14.7	3.3	6.7	43.3	21.3

Roasted Peanuts, Almonds, Cashews, Filberts & Pecans Mixed Nuts, Roasted vs Roasted Cashews Halves & Pieces, Roasted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Pean... Food 1 Food 1 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Roasted Peanuts, Almonds, Cashews, Filberts & Pecans Mixed Nuts	28g	12.5	607	17.9	3.6	10.7	53.6	25.0
Roasted Cash... Food 2 Food 2 • BIG Y FOODS, INC. Roasted Cashews Halves & Pieces	32g	14.3	594	28.1	6.3	3.1	50.0	15.6

Roasted Salted Whole Cashews, Roasted Salted vs Hot & Spicy Pepitas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted Salt... Food 1 Food 1 • MARKET BASKET INC. Roasted Salted Whole Cashews	28g	50.8	571	32.1	3.6	3.6	50.0	17.9
Hot & Spicy ... Food 2 Food 2 • SUPERIOR NUT/CANDY DISTRIBUT'G Hot & Spicy Pepitas	24g	1.8	583	12.5	4.2	8.3	45.8	29.2

Almonds Roasted, Unsalted vs Mariani Nut Company, Roasted Cashews

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almonds Roas... Food 1 Food 1 • DELHAIZE AMERICA, INC. Almonds Roasted, Unsalted	30g	3.5	600	16.7	3.3	10.0	56.7	20.0
Mariani Nut ... Food 2 Food 2 • MARIANI NUT CO.INC. Mariani Nut Company, Roasted Cashews	28g	12.4	571	28.6	3.6	3.6	50.0	17.9

Organic Raw Pumpkin Seeds vs White Cheddar Flavored Organic Popcorn, White Cheddar

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Raw ... Food 1 Food 1 • FERRIS COFFEE & NUT CO. Organic Raw Pumpkin Seeds	30g	1.7	567	10.0	—	6.7	50.0	30.0
White Chedda... Food 2 Food 2 • GLENCOURT INC. White Cheddar Flavored Organic Popcorn	30g	26.5	467	56.7	—	10.0	26.7	6.7

Mariani Nut Company, Roasted Salted Almonds vs First Street, Trail Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mariani Nut ... Food 1 Food 1 • MARIANI NUT CO.INC. Mariani Nut Company, Roasted Salted Almonds	28g	5.3	571	21.4	3.6	10.7	50.0	21.4
First Street... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION First Street, Trail Mix	28g	20.4	464	46.4	25.0	7.1	25.0	17.9

Roasted & Unsalted Whole Cashews, Roasted & Unsalted vs Shelled Pistachios

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Roasted & Un... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Roasted & Unsalted Whole Cashews	28g	14.2	571	32.1	3.6	3.6	50.0	17.9
Shelled Pist... Food 2 Food 2 • NOSHER'S CHOICE Shelled Pistachios	28g	8.9	564	28.6	7.1	10.7	42.9	21.4

Heartland Harvest, Tropical Trail Mix vs Pecan Halves

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Heartland Ha... Food 1 Food 1 • STAR SNACKS CO., INC. Heartland Harvest, Tropical Trail Mix	28g	22.5	464	50.0	28.6	7.1	28.6	10.7
Pecan Halves Food 2 Food 2 • PARAMOUNT FOODS, LLC Pecan Halves	33g	3.5	697	15.2	3.0	9.1	72.7	9.1

Salted Dry Roasted Macadamia Nuts, Salted Dry Roasted vs Roasted Salted Pistachios

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salted Dry R... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Salted Dry Roasted Macadamia Nuts	28g	12.6	714	14.3	3.6	7.1	75.0	7.1
Roasted Salt... Food 2 Food 2 • HY-VEE, INC. Roasted Salted Pistachios	28g	8.9	571	28.6	7.1	10.7	46.4	21.4

Backroad Country, Wasabi Explosion Mix vs Hulled Roasted Unsalted Sunflower Seeds, Roasted Unsalted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Backroad Cou... Food 1 Food 1 • TROYER DIST. CO. Backroad Country, Wasabi Explosion Mix	30g	17.3	583	36.7	3.3	5.0	40.0	15.0
Hulled Roast... Food 2 Food 2 • FOX POINT SPORTSWEAR, INC. Hulled Roasted Unsalted Sunflower Seeds, Roasted Unsalted	30g	5.3	583	20.0	3.3	10.0	53.3	16.7

Super Seedy Crisps, Super Seedy vs Nature's Harvest, Roasted & Salted Sunflower Seeds

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Seedy ... Food 1 Food 1 • FOOD MARKETS NORTHWEST, INC. Super Seedy Crisps	28g	20.0	393	17.9	—	7.1	32.1	10.7
Nature's Har... Food 2 Food 2 • TROY INTERNATIONAL IMPORT/EXPORT CORP. Nature's Harvest, Roasted & Salted Sunflower Seeds	28g	5.3	596	21.4	3.6	10.7	50.0	21.4

Raw Halves Pecans vs Peanuts Roasted Salted, Roasted Salted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Halves P... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Raw Halves Pecans	30g	1.8	700	13.3	3.3	10.0	70.0	10.0
Peanuts Roas... Food 2 Food 2 • FAIRWAY OPERATING CORP. Peanuts Roasted Salted, Roasted Salted	28g	5.3	571	21.4	—	10.7	50.0	25.0

Energy Nut Mix, Energy vs Pecans Chips

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Energy Nut Mix Food 1 Food 1 • SUNRISE NATURAL FOODS Energy Nut Mix	28g	16.7	500	46.4	28.6	14.3	28.6	14.3
Pecans Chips Food 2 Food 2 • SHURFINE Pecans Chips	28g	1.8	714	14.3	3.6	10.7	71.4	10.7

Adirondack Mountain Mix vs Exotic Fruit Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Adirondack M... Food 1 Food 1 • THE BEARINGTON COLLECTION Adirondack Mountain Mix	30g	22.1	500	46.7	30.0	6.7	33.3	13.3
Exotic Fruit... Food 2 Food 2 • SNACK WORLD, LLC Exotic Fruit Mix	30g	24.6	450	50.0	36.7	6.7	23.3	10.0

Whole Natural Almonds, Whole Natural vs Roasted Squash Seeds, Roasted

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Natura... Food 1 Food 1 • BLUE DIAMOND GROWERS Whole Natural Almonds	28g	18.8	607	25.0	3.6	14.3	53.6	21.4
Roasted Squa... Food 2 Food 2 • WALBAK INTERNATIONAL MARKETING LTD. Roasted Squash Seeds	28g	14.5	565	31.8	—	3.5	45.9	14.1

Lunds & Byerlys, Organic Raw Pepitas vs Roasted, Salt Sunflower Kernels, Roasted, Salt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lunds & Byer... Food 1 Food 1 • LUNDS INC Lunds & Byerlys, Organic Raw Pepitas	58g	14.2	534	17.2	1.7	3.4	44.8	24.1
Roasted, Sal... Food 2 Food 2 • CIBO VITA INC Roasted, Salt Sunflower Kernels, Roasted, Salt	28g	7.1	571	25.0	3.6	10.7	50.0	21.4

North Star Trading Company, Roasted & Salted Almonds vs Mariani Nut Company, Roasted California Almonds, Sea Salt, Sea Salt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
North Star T... Food 1 Food 1 • NAVY EXCHANGE SERVICE COMMAND North Star Trading Company, Roasted & Salted Almonds	28g	3.5	607	17.9	3.6	10.7	53.6	21.4
Mariani Nut ... Food 2 Food 2 • MARIANI NUT CO.INC. Mariani Nut Company, Roasted California Almonds, Sea Salt, Sea Salt	28g	5.3	571	21.4	3.6	10.7	50.0	21.4

Clean Machine Food Comparisons