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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Peeled Carrots vs Butternut Diced Squash, Butternut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peeled Carrots Food 1 Food 1 • PRODUCE MARKETING ASSOCIATION Peeled Carrots	85g	11.9	41	9.4	5.9	2.4	—	1.2
Butternut Di... Food 2 Food 2 • MARKET CUTS LLC Butternut Diced Squash	86g	16.0	47	11.6	2.3	2.3	—	1.2

Tomatoes On The Vine vs Organic Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomatoes On ... Food 1 Food 1 • AHOLD USA, INC. Tomatoes On The Vine	80g	4.1	12	3.8	1.3	1.2	—	1.3
Organic Garlic Food 2 Food 2 • 4 EARTH FARMS, INC. Organic Garlic	28g	15.8	150	32.1	—	3.6	—	7.1

Organic Broccoli & Carrots vs Baby Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Broc... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Organic Broccoli & Carrots	85g	4.0	35	5.9	2.4	3.5	—	2.4
Baby Spinach Food 2 Food 2 • GLENCOURT INC. Baby Spinach	142g	2.8	28	3.5	0.7	2.1	0.4	2.8

Culinary Cuts Broccoli Clovers vs Organic Crunchy Slaw Americana Blend Cabbage And Carrots, Americana Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Culinary Cut... Food 1 Food 1 • MANN PACKING COMPANY, INC. Culinary Cuts Broccoli Clovers	80g	4.0	25	5.0	2.5	2.5	—	2.5
Organic Crun... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Organic Crunchy Slaw Americana Blend Cabbage And Carrots, Americana Blend	85g	7.9	35	7.1	3.5	2.4	—	1.2

Gourmet Apricots vs Big Y, Sicilian Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gourmet Apri... Food 1 Food 1 • ONEONTA TRADING CORPORATION Gourmet Apricots	35g	6.0	49	11.4	8.6	2.9	—	—
Big Y, Sicil... Food 2 Food 2 • BIG Y FOODS, INC. Big Y, Sicilian Cauliflower	110g	2.1	45	3.6	0.9	2.7	2.7	2.7

Organic Apple Wedges vs Zucchini Spirals, Zucchini

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Appl... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Organic Apple Wedges	56g	12.0	54	14.3	10.7	3.6	—	—
Zucchini Spi... Food 2 Food 2 • ENERGY SPROUTS INC. Zucchini Spirals	76g	2.7	20	4.0	2.6	2.6	—	1.3

Baby Cut Carrots vs Peeled Apple Slices

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Cut Car... Food 1 Food 1 • HANNAFORD BROS. CO. Baby Cut Carrots	85g	11.9	41	9.4	5.9	2.4	—	1.2
Peeled Apple... Food 2 Food 2 • CRUNCH PAK HOLDING COMPANY, LLC Peeled Apple Slices	51g	23.5	49	13.7	9.8	2.0	—	—

Spring Mix Fresh Greens vs Spaghetti Squash

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Spring Mix F... Food 1 Food 1 • HANNAFORD BROS. CO. Spring Mix Fresh Greens	85g	1.9	12	3.5	—	2.4	—	2.4
Spaghetti Sq... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Spaghetti Squash	85g	9.9	29	7.1	2.4	1.2	0.8	1.2

Clover Sprouts vs Mixed Squash

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Clover Sprouts Food 1 Food 1 • COUNTRY FRESH INC. Clover Sprouts	85g	1.9	29	3.5	—	2.4	0.6	3.5
Mixed Squash Food 2 Food 2 • C.H. ROBINSON COMPANY Mixed Squash	98g	4.1	20	4.1	2.0	2.0	—	1.0

Mexican Fajita Stir Fry vs Sweet Baby Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mexican Faji... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Mexican Fajita Stir Fry	85g	7.9	29	7.1	3.5	2.4	—	1.2
Sweet Baby Mix Food 2 Food 2 • TOPCO ASSOCIATES, INC. Sweet Baby Mix	85g	1.9	24	3.5	1.2	2.4	—	2.4

Vegetable Steam In Bag Stir Fry With Broccoli, Carrots & Snow Peas, Vegetable vs Signature Riced Cauliflower

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vegetable St... Food 1 Food 1 • TARGET STORES Vegetable Steam In Bag Stir Fry With Broccoli, Carrots & Snow Peas	85g	9.3	35	7.1	2.4	2.4	—	2.4
Signature R... Food 2 Food 2 • THE PICTSWEET COMPANY Signature Riced Cauliflower	81g	7.5	25	4.9	1.2	1.2	—	1.2

Red Peppers vs Cape Cod Select, Premium Cranberries

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Peppers Food 1 Food 1 • AHOLD USA, INC. Red Peppers	148g	7.8	17	4.1	2.7	1.4	—	0.7
Cape Cod Sel... Food 2 Food 2 • GEORGIA PEACH PRODUCTS, INC. Cape Cod Select, Premium Cranberries	55g	10.0	55	12.7	3.6	3.6	—	—

Organic Florets Broccoli vs Organic Kale Greens

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Flor... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Organic Florets Broccoli	85g	4.7	35	5.9	1.2	3.5	—	3.5
Organic Kale... Food 2 Food 2 • WALTER P. RAWL & SONS, INC. Organic Kale Greens	85g	13.8	53	10.6	—	2.4	0.6	3.5

Life Force Foods, Mung Bean Sprouts vs Radish Spicy Blend Of Daikon, Red Stem, And Purple Microgreens Mix, Radish

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Life Force F... Food 1 Food 1 • SUNSPROUT ENTERPRISES, INC. Life Force Foods, Mung Bean Sprouts	100g	9.9	30	6.0	7.0	1.0	—	3.0
Radish Spicy... Food 2 Food 2 • TRIPLE 'B' CORPORATION Radish Spicy Blend Of Daikon, Red Stem, And Purple Microgreens Mix	14g	14.1	36	7.1	—	—	—	7.1

Dutch Yellow Baby Potatoes, Dutch Yellow vs Giant, Kale Green

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dutch Yellow... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Dutch Yellow Baby Potatoes	113g	29.8	71	15.9	0.9	2.7	—	1.8
Giant, Kale ... Food 2 Food 2 • AHOLD USA, INC. Giant, Kale Green	85g	13.8	53	10.6	1.2	2.4	1.2	3.5

Collard Cut Super Greens vs 50/50 Blend Baby Spinach & Spring Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Collard Cut ... Food 1 Food 1 • SAFEWAY, INC. Collard Cut Super Greens	85g	4.7	29	5.9	—	3.5	0.6	3.5
50/50 Blend ... Food 2 Food 2 • GIANT EAGLE, INC. 50/50 Blend Baby Spinach & Spring Mix	85g	1.9	24	3.5	1.2	2.4	—	2.4

Fancy Greens Romaine Lettuce, Green Tango, Radicchio, Carrots Salad, Fancy Greens vs New Day Farms, Microgreens Sunflower & Beet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fancy Greens... Food 1 Food 1 • FRESH EXPRESS INCORPORATED Fancy Greens Romaine Lettuce, Green Tango, Radicchio, Carrots Salad	85g	4.0	24	3.5	1.2	1.2	—	1.2
New Day Farm... Food 2 Food 2 • BOX SEATS STUDIOS, INC. New Day Farms, Microgreens Sunflower & Beet	90g	4.0	28	4.4	—	2.2	—	2.2

Baby Kale Mix Salad vs Sweet Pepper Mini Rings, Sweet Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Kale Mi... Food 1 Food 1 • FRESH EXPRESS INCORPORATED Baby Kale Mix Salad	141g	12.0	35	6.4	0.7	2.1	0.4	2.8
Sweet Pepper... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Sweet Pepper Mini Rings	85g	10.0	41	9.4	5.9	3.5	—	1.2

Tender Spinach Leaves vs Veggie Noodles Beet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tender Spina... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Tender Spinach Leaves	85g	2.3	29	3.5	—	2.4	—	2.4
Veggie Noodl... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Veggie Noodles Beet	85g	11.9	41	9.4	7.1	2.4	—	1.2

Organic Cut Broccoli & Cauliflower vs Organic Tender Baby Leaf, Baby Greens, Radicchio Spring Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cut ... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Organic Cut Broccoli & Cauliflower	85g	3.9	29	4.7	1.2	2.4	—	2.4
Organic Tend... Food 2 Food 2 • READY PAC PRODUCE, INC. Organic Tender Baby Leaf, Baby Greens, Radicchio Spring Mix	85g	1.9	24	3.5	—	2.4	—	2.4

Clean Machine Food Comparisons