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

Butternut Squash vs Organic Crimson Goldfinger, Fingerling Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Butternut Sq... Food 1 Food 1 • FRESH & EASY NEIGHBORHOOD MARKET INC Butternut Squash	85g	15.9	47	11.8	2.4	2.4	—	1.2
Organic Crim... Food 2 Food 2 • CINACIA L.L.C. Organic Crimson Goldfinger, Fingerling Potatoes	85g	27.8	82	17.7	—	1.2	—	2.4

Veggie Plates Beet Noodles vs Caesar Ish Dressing + Croutons + Kale + Green & Red Cabbage + Red Radishes Kale Chopped Salad Kit, Caesar Ish Kale

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Veggie Plate... Food 1 Food 1 • WHOLESALE PRODUCE SUPPLY, LLC Veggie Plates Beet Noodles	85g	11.9	41	9.4	7.1	2.4	—	1.2
Caesar Ish... Food 2 Food 2 • ARK FOODS LLC Caesar Ish Dressing + Croutons + Kale + Green & Red Cabbage + Red Radishes Kale Chopped Salad Kit, Caesar Ish Kale	104g	17.0	106	11.5	1.9	2.9	4.8	3.9

Portobello Mushroom Risotto Style Riced Cauliflower With Portobello Mushrooms And Garlic, Portobello Mushroom vs Rainbow Bell Peppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Portobello M... Food 1 Food 1 • BUZZARD PRODUCTS, INC. Portobello Mushroom Risotto Style Riced Cauliflower With Portobello Mushrooms And Garlic	200g	7.9	75	4.0	0.5	2.0	5.5	1.5
Rainbow Bell... Food 2 Food 2 • AHOLD USA, INC. Rainbow Bell Peppers	148g	7.8	17	4.1	2.7	1.4	—	0.7

Ready To Eat Cantaloupe vs Turnip Greens

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ready To Eat... Food 1 Food 1 • FRESH & EASY Ready To Eat Cantaloupe	170g	26.0	35	8.2	7.1	0.6	—	0.6
Turnip Greens Food 2 Food 2 • MCCALL FARMS INC Turnip Greens	85g	6.0	29	7.1	1.2	3.5	—	1.2

Mung Bean, Lentil & Adzuki Bean Crunchy Sprouts vs Baby Spinach & Kale

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mung Bean, L... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Mung Bean, Lentil & Adzuki Bean Crunchy Sprouts	26g	7.9	96	19.2	—	3.8	—	7.7
Baby Spinach... Food 2 Food 2 • AHOLD USA, INC. Baby Spinach & Kale	85g	5.9	35	5.9	—	2.4	—	3.5

Freshline Green Zucchini Noodles, 10 Oz vs Arugula

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Freshline Gr... Food 1 Food 1 • LO YUMHMIE FOODS, LLC Freshline Green Zucchini Noodles, 10 Oz	85g	4.7	18	3.5	1.2	1.2	—	1.2
Arugula Food 2 Food 2 • DOLE FRESH VEGETABLES INC. Arugula	85g	4.6	24	3.5	2.4	1.2	—	2.4

Organic 50/50 Blend vs Mexican Stir Fry

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic 50/5... Food 1 Food 1 • INGLES MARKETS INC. Organic 50/50 Blend	85g	1.9	24	3.5	1.2	2.4	0.6	2.4
Mexican Stir... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Mexican Stir Fry	85g	6.0	24	4.7	2.4	1.2	—	1.2

Baby Kale & Greens, Spinach, Chard Power Up Greens, Baby Kale & Greens vs Pure Pacific Organic Celery Sticks, 12 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Kale & ... Food 1 Food 1 • DOLE FRESH VEGETABLES INC. Baby Kale & Greens, Spinach, Chard Power Up Greens, Baby Kale & Greens	85g	2.3	24	3.5	—	2.4	—	2.4
Pure Pacific... Food 2 Food 2 • DYNASTY FARMS, INC. Pure Pacific Organic Celery Sticks, 12 Oz	85g	4.7	12	3.5	1.2	1.2	—	1.2

Vibrant Romaine Blend Chopped Romaine With Red And Green Leaf And Butter Lettuce, Vibrant Romaine Blend vs Organic Power Greens

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vibrant Roma... Food 1 Food 1 • GLASS HOUSE, LLP Vibrant Romaine Blend Chopped Romaine With Red And Green Leaf And Butter Lettuce	47g	2.0	19	4.3	2.1	2.1	—	2.1
Organic Powe... Food 2 Food 2 • STAR MARKETS CO. Organic Power Greens	142g	6.0	25	4.2	0.7	2.1	—	2.1

Broccoli + Carrots With Ranch vs Kroger, Fresh Selections, Italian Style Blend, Romaine Lettuce & Radicchio

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli + C... Food 1 Food 1 • FRESH & EASY Broccoli + Carrots With Ranch	99g	9.9	121	7.1	3.0	2.0	9.1	2.0
Kroger, Fres... Food 2 Food 2 • THE KROGER CO. Kroger, Fresh Selections, Italian Style Blend, Romaine Lettuce & Radicchio	85g	4.0	18	3.5	2.4	1.2	—	1.2

Ready To Eat Red & Green Slices Apples vs Kale Sprouts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ready To Eat... Food 1 Food 1 • C.H. ROBINSON COMPANY Ready To Eat Red & Green Slices Apples	140g	21.3	57	13.6	10.0	2.9	—	—
Kale Sprouts Food 2 Food 2 • JONATHAN SPROUTS, INC. Kale Sprouts	85g	1.9	29	3.5	—	2.4	0.6	3.5

Better Red Leaf vs Green Leaf Lettuce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Better Red Leaf Food 1 Food 1 • MANN PACKING COMPANY, INC. Better Red Leaf	85g	2.0	18	2.4	—	1.2	—	1.2
Green Leaf L... Food 2 Food 2 • GROWERS EXPRESS LLC Green Leaf Lettuce	85g	2.0	18	2.4	—	1.2	—	1.2

Organic Tart Cherries vs Spring Mix And Baby Spinach Salad, Spring Mix And Baby Spinach

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Tart... Food 1 Food 1 • NORTHWEST WILD FOODS CO. Organic Tart Cherries	76g	21.0	50	11.8	7.9	1.3	—	1.3
Spring Mix A... Food 2 Food 2 • GIANT EAGLE, INC. Spring Mix And Baby Spinach Salad	142g	6.0	21	3.5	0.7	1.4	—	2.1

Fresh Pineapple Spears vs Organic Mixed Baby Greens

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Pineap... Food 1 Food 1 • DEL MONTE FRESH PRODUCE N.A., INC. Fresh Pineapple Spears	77g	18.0	52	13.0	10.4	1.3	—	—
Organic Mixe... Food 2 Food 2 • O ORGANICS Organic Mixed Baby Greens	142g	6.0	28	4.2	0.7	2.1	—	2.1

Organic Sliced Red Apples vs Pepper And Onion Mix, Italian Cheese Blend, Pizza Sauce And Crimini Mushrooms Pizza Toppings Kit

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Slic... Food 1 Food 1 • C.H. ROBINSON COMPANY Organic Sliced Red Apples	57g	24.5	53	14.0	10.5	1.8	—	—
Pepper And O... Food 2 Food 2 • RALEY'S Pepper And Onion Mix, Italian Cheese Blend, Pizza Sauce And Crimini Mushrooms Pizza Toppings Kit	110g	25.3	118	12.7	3.6	0.9	7.3	8.2

Organic Spinach & Spring Mix Leaves vs Dutch Yellow Peewee Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Spin... Food 1 Food 1 • THE KROGER CO. Organic Spinach & Spring Mix Leaves	85g	3.9	24	3.5	—	1.2	—	2.4
Dutch Yellow... Food 2 Food 2 • WORLD VARIETY PRODUCE, INC. Dutch Yellow Peewee Potatoes	75g	29.3	69	16.0	1.3	1.3	—	1.3

Organic Avocado vs Asian Vegetable Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Avocado Food 1 Food 1 • LGS SPECIALTY SALES, LTD Organic Avocado	50g	3.9	160	8.0	—	6.0	16.0	2.0
Asian Vegeta... Food 2 Food 2 • GROWERS EXPRESS LLC Asian Vegetable Blend	85g	5.9	29	5.9	1.2	2.4	—	1.2

Mini Sweet Peppers vs Fresh Vegetable Medley

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mini Sweet P... Food 1 Food 1 • WEGMANS Mini Sweet Peppers	85g	10.0	41	9.4	5.9	3.5	—	1.2
Fresh Vegeta... Food 2 Food 2 • GIANT EAGLE, INC. Fresh Vegetable Medley	85g	5.9	35	5.9	2.4	2.4	—	2.4

Brussels Sprouts Grilling Bag vs Rainbowl Slaw Broccoli Stalk, Cauliflower, Carrot & Red Cabbage, Rainbow

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brussels Spr... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Brussels Sprouts Grilling Bag	110g	11.9	82	9.1	1.8	3.6	4.6	3.6
Rainbowl Sla... Food 2 Food 2 Rainbowl Slaw Broccoli Stalk, Cauliflower, Carrot & Red Cabbage, Rainbow	85g	9.3	41	7.1	2.4	2.4	—	2.4

Snow Steam In Bag Peas, Snow vs Baby Spinach Fresh Greens

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Snow Steam I... Food 1 Food 1 • TARGET STORES Snow Steam In Bag Peas	85g	9.3	41	7.1	3.5	2.4	—	2.4
Baby Spinach... Food 2 Food 2 • HANNAFORD BROS. CO. Baby Spinach Fresh Greens	85g	1.9	24	3.5	—	2.4	—	2.4

Clean Machine Food Comparisons