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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Shredded Lettuce Crisp Iceberg Lettuce vs Spring Mix Baby Lettuce & Greens, Spring Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Let... Food 1 Food 1 • READY PAC PRODUCE, INC. Shredded Lettuce Crisp Iceberg Lettuce	85g	4.0	12	3.5	2.4	1.2	—	1.2
Spring Mix B... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Spring Mix Baby Lettuce & Greens	142g	6.0	25	3.5	0.7	1.4	—	2.1

Vegetable Medley Broccoli, Cauliflower & Carrots, Vegetable Medley vs 100% Natural Fresh Cactus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable Me... Food 1 Food 1 • WAL-MART STORES, INC. Vegetable Medley Broccoli, Cauliflower & Carrots	85g	6.9	29	5.9	3.5	2.4	—	2.4
100% Natural... Food 2 Food 2 • R&P FOOD PROCESSING INC. 100% Natural Fresh Cactus	142g	18.0	42	9.9	—	3.5	0.7	0.7

Arugula vs Zucchini Squash Noodles, Zucchini Squash

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Arugula Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Arugula	85g	3.9	24	3.5	2.4	1.2	0.6	2.4
Zucchini Squ... Food 2 Food 2 • DEL MONTE FRESH PRODUCE N.A., INC. Zucchini Squash Noodles	85g	4.0	18	3.5	2.4	1.2	—	1.2

Romaine Hearts, Romaine vs Vegetable Kabobs

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Romaine Hear... Food 1 Food 1 Romaine Hearts, Romaine	100g	2.0	15	3.0	1.0	2.0	—	1.0
Vegetable Ka... Food 2 Food 2 • MARKET CUTS LLC Vegetable Kabobs	283g	19.7	21	4.6	2.5	1.1	0.2	1.8

Carrot Noodles vs Zuchhini Noodles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carrot Noodles Food 1 Food 1 • GROWERS EXPRESS LLC Carrot Noodles	85g	11.9	41	9.4	7.1	2.4	—	1.2
Zuchhini Noo... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Zuchhini Noodles	85g	4.0	18	3.5	2.4	1.2	—	1.2

Short Cuts Brussel Sprouts vs Fresh Snow Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Short Cuts B... Food 1 Food 1 • RUSS DAVIS WHOLESALE Short Cuts Brussel Sprouts	85g	11.7	41	9.4	2.4	3.5	—	3.5
Fresh Snow Peas Food 2 Food 2 • AHOLD USA, INC. Fresh Snow Peas	85g	7.9	41	7.1	3.5	2.4	—	2.4

Organic Blueberries vs Greener Supreme Salad Mix Iceberg Lettuce, Romaine Lettuce, Carrots & Red Cabbage, Greener Supreme Salad Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Blue... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Organic Blueberries	136g	29.8	51	12.5	8.1	1.5	0.7	0.7
Greener Supr... Food 2 Food 2 • HY-VEE, INC. Greener Supreme Salad Mix Iceberg Lettuce, Romaine Lettuce, Carrots & Red Cabbage	85g	4.0	12	3.5	2.4	1.2	—	1.2

Cut & Peeled Baby Carrots vs Sliced Baby Bella Mushrooms, Baby Bella

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cut & Peeled... Food 1 Food 1 • HENRY'S MARKETPLACE, INC. Cut & Peeled Baby Carrots	85g	9.5	35	8.2	4.7	3.5	—	1.2
Sliced Baby ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Sliced Baby Bella Mushrooms, Baby Bella	83g	7.0	24	4.8	1.2	0.6	—	2.4

Spiraled Zucchini & Marinara vs Squash Spiral Noodles, Squash

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spiraled Zuc... Food 1 Food 1 • PENSIEVE FOODS LLC Spiraled Zucchini & Marinara	340g	15.8	21	3.2	0.9	0.9	0.3	2.1
Squash Spira... Food 2 Food 2 • HARRIS-TEETER INC. Squash Spiral Noodles	85g	1.9	18	3.5	—	2.4	—	1.2

Mediterranean Traditional Hummus, Tomatoes, Olive & Feta Mix With With Sliced Cucumber vs Giant, Nature's Promise, Organic Green Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mediterranea... Food 1 Food 1 • FRESH & EASY Mediterranean Traditional Hummus, Tomatoes, Olive & Feta Mix With With Sliced Cucumber	255g	23.3	133	6.7	1.6	2.0	11.0	3.5
Giant, Natur... Food 2 Food 2 • AHOLD USA, INC. Giant, Nature's Promise, Organic Green Beans	85g	7.9	29	7.1	3.5	2.4	—	2.4

Steak Veggie Blend With Seasoning Packet vs Green Peppers, Green

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Steak Veggie... Food 1 Food 1 • SANG LABS, INC. Steak Veggie Blend With Seasoning Packet	85g	9.3	35	7.1	2.4	2.4	—	2.4
Green Peppers Food 2 Food 2 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Green Peppers	148g	5.3	17	4.1	2.7	1.4	—	—

Shredded Red Cabbage vs Fresh Broccoli & Cauliflower Medley

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Red... Food 1 Food 1 • READY PAC PRODUCE, INC. Shredded Red Cabbage	85g	7.9	29	7.1	3.5	2.4	—	1.2
Fresh Brocco... Food 2 Food 2 • GROWERS EXPRESS LLC Fresh Broccoli & Cauliflower Medley	85g	3.9	29	4.7	1.2	2.4	—	2.4

Organic Brussels Sprouts vs Whole Foods Market, Diced Onions

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Brus... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Organic Brussels Sprouts	85g	10.0	47	9.4	2.4	3.5	—	3.5
Whole Foods ... Food 2 Food 2 • BREAD & CIRCUS INC. Whole Foods Market, Diced Onions	85g	15.9	41	10.6	4.7	1.2	—	1.2

Kabob Griller vs Pre Washed Kale Salad Kit With Sesame Vinaigrette

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kabob Griller Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Kabob Griller	85g	7.9	24	5.9	2.4	1.2	—	1.2
Pre Washed K... Food 2 Food 2 • HARVEST SENSATIONS LLC Pre Washed Kale Salad Kit With Sesame Vinaigrette	78g	5.8	141	6.4	1.3	2.6	11.5	2.6

Organic Produce Whole Leaf Green Kale vs Organic Spinach & Spring Mix Leaves

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Prod... Food 1 Food 1 • SPINACA FARMS, INC. Organic Produce Whole Leaf Green Kale	112g	8.0	50	10.7	—	7.1	—	3.6
Organic Spin... Food 2 Food 2 • THE KROGER CO. Organic Spinach & Spring Mix Leaves	85g	3.9	24	3.5	—	1.2	—	2.4

Veggie Plates Butternut Noodles vs Zucchini Noodles, Spaghetti Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Veggie Plate... Food 1 Food 1 • WHOLESALE PRODUCE SUPPLY, LLC Veggie Plates Butternut Noodles	85g	15.9	47	11.8	2.4	2.4	—	1.2
Zucchini Noo... Food 2 Food 2 • CZAJKOWSKI FARM Zucchini Noodles, Spaghetti Style	85g	4.0	18	3.5	2.4	1.2	—	1.2

Mixed Vegetables, Mixed vs Greens Blended Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mixed Vegeta... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Mixed Vegetables	125g	8.0	36	5.6	1.6	1.6	—	0.8
Greens Blend... Food 2 Food 2 • ENTERTAINMENT PRODUCTION HOUSE INC. Greens Blended Mix	100g	15.9	50	10.0	—	2.0	1.0	2.0

Applause, Greens Smoothie Pack vs Spring Mix Baby Lettuce Blend, Baby Greens Blend, Radicchio, Spring Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Applause, Gr... Food 1 Food 1 • TURN 4 FOODS, INC. Applause, Greens Smoothie Pack	113g	15.9	40	8.9	7.1	1.8	—	0.9
Spring Mix B... Food 2 Food 2 • WAL-MART STORES, INC. Spring Mix Baby Lettuce Blend, Baby Greens Blend, Radicchio	142g	4.0	25	3.5	0.7	2.1	—	2.1

Premium Romaine Lettuce, Leaf Lettuce, Shredded Carrots, Red Cabbage, Premium Romaine vs Picked Fresh Whole Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Roma... Food 1 Food 1 • DOLE FRESH VEGETABLES INC. Premium Romaine Lettuce, Leaf Lettuce, Shredded Carrots, Red Cabbage	85g	4.6	24	4.7	1.2	2.4	—	1.2
Picked Fresh... Food 2 Food 2 • NASH FINCH COMPANY Picked Fresh Whole Carrots	78g	9.9	38	9.0	6.4	2.6	—	1.3

Giant, Nature's Promise, Organic Green Beans vs Asian Griller

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giant, Natur... Food 1 Food 1 • AHOLD USA, INC. Giant, Nature's Promise, Organic Green Beans	85g	7.9	29	7.1	3.5	2.4	—	2.4
Asian Griller Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Asian Griller	65g	8.0	38	7.7	3.1	1.5	—	3.1

Clean Machine Food Comparisons