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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Fancy Snow Peas vs Spinach Arugula & Radicchio Blend, Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fancy Snow Peas Food 1 Food 1 • THE KROGER CO. Fancy Snow Peas	85g	7.9	41	7.1	3.5	2.4	—	2.4
Spinach Arug... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Spinach Arugula & Radicchio Blend	142g	0.0	21	2.1	—	2.1	—	3.5

Cherry Tomatoes vs Aerofarms Baby Arugula, 4 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Tomatoes Food 1 Food 1 • J-K PRODUCTS Cherry Tomatoes	90g	7.8	127	10.0	10.0	5.6	7.8	2.2
Aerofarms Ba... Food 2 Food 2 • AEROFARMS LLC Aerofarms Baby Arugula, 4 Oz	113g	3.5	27	3.5	1.8	1.8	0.4	2.7

Green & Crisp Iceberg Lettuce, Romaine Lettuce, Carrots, Red Cabbage Salad, Green & Crisp vs Spinach Baby Butter Blend Baby Spinach And Baby Butter Lettuce, Spinach Baby Butter Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Green & Cris... Food 1 Food 1 • SAFEWAY, INC. Green & Crisp Iceberg Lettuce, Romaine Lettuce, Carrots, Red Cabbage Salad	85g	4.0	12	3.5	2.4	1.2	—	1.2
Spinach Baby... Food 2 Food 2 • READY PAC PRODUCE, INC. Spinach Baby Butter Blend Baby Spinach And Baby Butter Lettuce	85g	2.0	18	2.4	1.2	1.2	—	2.4

Organic, Green Beans vs Seedless Sweets Peppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Gre... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Organic, Green Beans	85g	9.3	29	7.1	3.5	2.4	—	2.4
Seedless Swe... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Seedless Sweets Peppers	85g	5.9	24	5.9	4.7	2.4	—	1.2

Cape Gooseberry vs Power Greens Baby Chard, Kale And Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cape Gooseberry Food 1 Food 1 • DAVE'S SPECIALTY IMPORTS Cape Gooseberry	150g	18.0	44	10.0	—	4.0	0.7	0.7
Power Greens... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Power Greens Baby Chard, Kale And Spinach	85g	3.9	29	3.5	—	1.2	—	2.4

Earthbound Farm, Organic Carrot Chips vs Fresh Brussels Sprouts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Earthbound F... Food 1 Food 1 • TAYLOR FRESH FOODS, INC. Earthbound Farm, Organic Carrot Chips	85g	11.9	41	9.4	5.9	2.4	—	1.2
Fresh Brusse... Food 2 Food 2 • GIANT EAGLE, INC. Fresh Brussels Sprouts	85g	10.0	53	9.4	2.4	3.5	—	3.5

Rainbow Carrots, Rainbow vs Natural Soybean Sprouts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rainbow Carrots Food 1 Food 1 • GLENCOURT INC. Rainbow Carrots	78g	9.9	38	9.0	5.1	2.6	—	1.3
Natural Soyb... Food 2 Food 2 • FUJI NATURAL FOODS, INC. Natural Soybean Sprouts	85g	11.5	118	9.4	2.4	2.4	7.1	12.9

Butternut Organic Squash Chunks, Butternut vs Arugula Roquette

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butternut Or... Food 1 Food 1 • MEIJER, INC. Butternut Organic Squash Chunks	130g	18.5	46	11.5	2.3	2.3	—	0.8
Arugula Roqu... Food 2 Food 2 • ATTITUDE FRAICHE Arugula Roquette	50g	2.0	30	4.0	2.0	2.0	—	2.0

Organics Dark Red Kidney Beans vs Shredded Green Leaf

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organics Dar... Food 1 Food 1 • SENECA FOODS CORPORATION Organics Dark Red Kidney Beans	125g	20.6	80	13.6	0.8	3.2	—	4.8
Shredded Gre... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Shredded Green Leaf	128g	3.9	20	3.1	0.8	1.6	—	1.6

Organic Celery vs Lacinato Tuscan Kale Cut Super Greens, Lacinato Tuscan

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Celery Food 1 Food 1 • DUDA FARM FRESH FOODS, INC. Organic Celery	110g	6.0	18	4.6	—	1.8	—	0.9
Lacinato Tus... Food 2 Food 2 • SAFEWAY, INC. Lacinato Tuscan Kale Cut Super Greens	85g	9.4	47	8.2	2.4	3.5	1.2	4.7

Trimmed & Washed Green Beans vs Red Potato Wedges

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Trimmed & Wa... Food 1 Food 1 • AHOLD USA, INC. Trimmed & Washed Green Beans	85g	7.9	29	7.1	3.5	2.4	—	2.4
Red Potato W... Food 2 Food 2 • MILTON G. WALDBAUM COMPANY Red Potato Wedges	81g	15.9	62	12.4	2.5	2.5	—	2.5

Large Pineapple Berry Kiwi Tray vs Sugar Snap Peas

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Large Pineap... Food 1 Food 1 • FRESH MIX LLC Large Pineapple Berry Kiwi Tray	101g	17.9	45	10.9	7.9	2.0	—	1.0
Sugar Snap Peas Food 2 Food 2 • GIANT EAGLE, INC. Sugar Snap Peas	85g	7.9	41	7.1	3.5	2.4	—	2.4

Parmesan Brussels Sprouts With Red Onion, Basil Peto And Parmesan Shredded Cheese, Parmesan Brussels Sprouts vs Collard Greens, Mild & Savory

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Parmesan Bru... Food 1 Food 1 • COUNTRY FRESH INC. Parmesan Brussels Sprouts With Red Onion, Basil Peto And Parmesan Shredded Cheese	110g	11.8	109	8.2	1.8	2.7	7.3	4.6
Collard Gree... Food 2 Food 2 • BI-LO INC. Collard Greens, Mild & Savory	85g	4.0	35	5.9	—	3.5	—	3.5

Giant Eagle, Roasted Potatoes, Rosemary, Rosemary vs Classic Iceberg, Carrots, Red Cabbage, Classic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giant Eagle,... Food 1 Food 1 • GIANT EAGLE, INC. Giant Eagle, Roasted Potatoes, Rosemary, Rosemary	85g	27.6	118	18.8	1.2	2.4	3.5	2.4
Classic Iceb... Food 2 Food 2 • DOLE FRESH VEGETABLES INC. Classic Iceberg, Carrots, Red Cabbage	85g	7.0	18	4.7	2.4	1.2	—	1.2

Whole White Mushrooms vs Whole Foods Market, Carrot, Parsnip, Sweet Potato Roasting Kit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole White ... Food 1 Food 1 • HARMONS Whole White Mushrooms	84g	4.0	24	3.6	—	1.2	—	3.6
Whole Foods ... Food 2 Food 2 • BREAD & CIRCUS INC. Whole Foods Market, Carrot, Parsnip, Sweet Potato Roasting Kit	85g	18.0	59	14.1	4.7	3.5	—	1.2

Micro Spring Organic Mix, Micro Spring vs Spring Fling Saute

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Micro Spring... Food 1 Food 1 • AGBOTIC, INC Micro Spring Organic Mix	42g	4.4	29	4.3	0.7	2.1	—	2.1
Spring Fling... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Spring Fling Saute	85g	11.9	29	9.4	3.5	2.4	—	1.2

Giorgio, Fresh Sliced Baby Bella vs Kasia's, Potato Pancakes, Potato, Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Giorgio, Fre... Food 1 Food 1 • GIORGIO FOODS, INC. Giorgio, Fresh Sliced Baby Bella	85g	3.9	35	4.7	1.2	2.4	—	3.5
Kasia's, Pot... Food 2 Food 2 • KASIA'S DELI INC. Kasia's, Potato Pancakes, Potato, Potato	57g	48.2	158	26.3	1.8	1.8	7.0	3.5

Classic Romaine Red Cabbage, Romaine Lettuce, Carrots, Classic Romaine vs Yellow Zucchini Noodles, Yellow Zucchini

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Classic Roma... Food 1 Food 1 • DOLE FRESH VEGETABLES INC. Classic Romaine Red Cabbage, Romaine Lettuce, Carrots	85g	4.6	24	4.7	2.4	2.4	—	1.2
Yellow Zucch... Food 2 Food 2 • A.G. WINES, LTD. Yellow Zucchini Noodles	85g	4.7	18	3.5	2.4	1.2	—	1.2

Chef Essentials Brussels Sprouts With Onions And Garlic Herb Butter vs Shallots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chef Essenti... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Chef Essentials Brussels Sprouts With Onions And Garlic Herb Butter	110g	11.8	109	8.2	2.7	2.7	8.2	2.7
Shallots Food 2 Food 2 • CHRISTOPHER RANCH LLC Shallots	30g	7.0	67	13.3	6.7	1.7	—	—

Organic Shredded Dinosaur Kale vs Arugula

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Shre... Food 1 Food 1 • TESSEMAE'S LLC Organic Shredded Dinosaur Kale	85g	8.0	47	8.2	2.4	3.5	1.2	4.7
Arugula Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Arugula	85g	3.9	24	3.5	2.4	1.2	0.6	2.4

Clean Machine Food Comparisons