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

Small Red Beans vs Broccoli Steam In Bag Medley With Carrots & Cauliflower, Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Small Red B... Food 1 Food 1 • IBERIA FOODS CORPORATION Small Red Beans	38g	40.3	158	60.5	—	39.5	—	21.1
Broccoli Ste... Food 2 Food 2 • TARGET STORES Broccoli Steam In Bag Medley With Carrots & Cauliflower	85g	6.9	35	5.9	2.4	2.4	—	2.4

Red Onion Diced, Red Onion vs Organic Super Greens

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Red Onion Diced Food 1 Food 1 • BIX PRODUCE COMPANY LLC Red Onion Diced	85g	14.0	41	9.4	3.5	2.4	—	1.2
Organic Supe... Food 2 Food 2 • FRESH EXPRESS INCORPORATED Organic Super Greens	142g	8.0	28	4.9	1.4	2.1	0.4	2.8

Raspberries vs Whole Foods Market, Grill Veggies

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raspberries Food 1 Food 1 • WALGREENS CO. Raspberries	170g	17.8	53	11.8	4.7	6.5	0.6	1.2
Whole Foods ... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Whole Foods Market, Grill Veggies	88g	6.1	23	4.6	2.3	1.1	—	1.1

Organic Petite Carrots vs Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Peti... Food 1 Food 1 • GIANT EAGLE, INC. Organic Petite Carrots	85g	14.0	41	9.4	4.7	2.4	—	1.2
Carrots Food 2 Food 2 • TOPCO ASSOCIATES, INC. Carrots	78g	9.9	38	9.0	5.1	2.6	—	1.3

Star Ruby Red Grapefruit vs Onion Blend Kabob Cut

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Star Ruby Re... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Star Ruby Red Grapefruit	154g	26.0	39	9.7	7.1	1.3	—	0.7
Onion Blend ... Food 2 Food 2 • TH KITCHENS, LP Onion Blend Kabob Cut	85g	16.4	41	9.4	4.7	1.2	—	1.2

Italian Vegetable Zucchini, Yellow Squash, Red Onion & Tomatoes Medley, Italian Vegetable vs Lentils Heritage Beans

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Italian Vege... Food 1 Food 1 • TARGET STORES Italian Vegetable Zucchini, Yellow Squash, Red Onion & Tomatoes Medley	85g	7.0	29	4.7	2.4	1.2	—	1.2
Lentils Heri... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Lentils Heritage Beans	50g	49.6	360	64.0	2.0	38.0	1.0	22.0

Organic Sliced Portabella Mushrooms vs Garden Greens Iceberg & Romaine Lettuce, Carrots & Red Cabbage, Garden

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Slic... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Organic Sliced Portabella Mushrooms	85g	3.9	24	3.5	—	1.2	—	3.5
Garden Green... Food 2 Food 2 • STATER BROS. MARKETS INC. Garden Greens Iceberg & Romaine Lettuce, Carrots & Red Cabbage	85g	6.0	18	4.7	2.4	1.2	—	1.2

Baby Kale Blend Premium Salad vs Tri Color Green Cabbage, Carrot & Red Cabbage Coleslaw, Tri Color

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Kale Bl... Food 1 Food 1 • AHOLD USA, INC. Baby Kale Blend Premium Salad	85g	1.9	24	3.5	1.2	2.4	—	2.4
Tri Color Gr... Food 2 Food 2 • TARGET STORES Tri Color Green Cabbage, Carrot & Red Cabbage Coleslaw	85g	6.9	29	5.9	3.5	2.4	—	1.2

Crinkle Cut Butternut Squash vs Chunky Avocado, Chunky

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crinkle Cut ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Crinkle Cut Butternut Squash	110g	16.0	36	9.1	1.8	1.8	—	0.9
Chunky Avocado Food 2 Food 2 • AVOMEX, INC. Chunky Avocado	50g	1.9	220	8.0	2.0	6.0	20.0	2.0

Baby Spinach vs Microwavable Brussels Sprouts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baby Spinach Food 1 Food 1 • DOLE FRESH VEGETABLES INC. Baby Spinach	85g	1.9	24	3.5	—	2.4	—	2.4
Microwavable... Food 2 Food 2 • OCEAN MIST FARMS Microwavable Brussels Sprouts	84g	7.0	48	7.1	2.4	3.6	0.6	2.4

Pineapple Cantaloupe Combo vs Organic Arugula

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pineapple Ca... Food 1 Food 1 • HARRIS-TEETER INC. Pineapple Cantaloupe Combo	142g	16.9	42	9.9	8.5	1.4	—	0.7
Organic Arugula Food 2 Food 2 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Organic Arugula	142g	4.2	25	3.5	2.1	1.4	0.7	2.8

Garden Salad Iceberg Lettuce, Red Cabbage & Shredded Carrots, Garden Salad vs Veggie Spirals Carrots

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Salad... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Garden Salad Iceberg Lettuce, Red Cabbage & Shredded Carrots	85g	4.0	18	2.4	1.2	—	—	1.2
Veggie Spira... Food 2 Food 2 • HY-VEE, INC. Veggie Spirals Carrots	85g	8.0	35	8.2	3.5	3.5	—	1.2

Wyman's Mango Berry, 3 Lbs vs Lentil Soup Starter

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wyman's Mang... Food 1 Food 1 • JASPER WYMAN & SON Wyman's Mango Berry, 3 Lbs	140g	19.9	50	12.9	8.6	2.9	—	0.7
Lentil Soup ... Food 2 Food 2 • TAYLOR FRESH FOODS, INC. Lentil Soup Starter	85g	19.7	118	22.4	3.5	10.6	—	8.2

Eggplants vs Mini Sweet Peppers, Mini Sweet

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Eggplants Food 1 Food 1 • C.H. ROBINSON COMPANY Eggplants	85g	4.8	29	5.9	3.5	3.5	—	1.2
Mini Sweet P... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Mini Sweet Peppers	85g	10.0	29	5.9	1.2	—	—	1.2

Eggplant vs Zucchini Noodle Bowl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Eggplant Food 1 Food 1 • AHOLD USA, INC. Eggplant	84g	4.7	24	6.0	3.6	3.6	—	—
Zucchini Noo... Food 2 Food 2 • RENAISSANCE FOOD GROUP, LLC Zucchini Noodle Bowl	85g	3.9	24	3.5	1.2	1.2	—	2.4

Pomegranates Fresh Arils vs Broccoli Florets, Onions & Carrots Stir Fry Vegetable Blend, Broccoli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pomegranates... Food 1 Food 1 • POM WONDERFUL, LLC Pomegranates Fresh Arils	87g	19.9	80	16.1	8.1	4.6	1.2	2.3
Broccoli Flo... Food 2 Food 2 • TARGET STORES Broccoli Florets, Onions & Carrots Stir Fry Vegetable Blend	85g	11.7	41	8.2	3.5	2.4	—	1.2

Peeled Garlic Ready Veggies vs Organic, Fresh Romaine Hearts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Peeled Garli... Food 1 Food 1 • HARRIS TEETER Peeled Garlic Ready Veggies	20g	0.0	200	5.0	—	10.0	—	—
Organic, Fre... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Organic, Fresh Romaine Hearts	85g	2.3	18	3.5	1.2	2.4	—	1.2

Cantaloupe Spears vs Italian Salad Mix Romaine Lettuce & Red Cabbage, Italian Salad Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe S... Food 1 Food 1 • RENAISSANCE FOOD GROUP, LLC Cantaloupe Spears	140g	20.0	36	7.9	7.1	0.7	—	0.7
Italian Sala... Food 2 Food 2 • HY-VEE, INC. Italian Salad Mix Romaine Lettuce & Red Cabbage	85g	1.9	18	3.5	1.2	2.4	—	1.2

Shredded Green Cabbage And Carrots Coleslaw vs Whole Foods Market, Chop Shop Broccoli And Peppers

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shredded Gre... Food 1 Food 1 • READY PAC PRODUCE, INC. Shredded Green Cabbage And Carrots Coleslaw	85g	5.9	29	5.9	3.5	2.4	—	1.2
Whole Foods ... Food 2 Food 2 • BREAD & CIRCUS INC. Whole Foods Market, Chop Shop Broccoli And Peppers	85g	5.9	24	5.9	2.4	2.4	—	1.2

Belveder Red Cabbage With Apple, 31.74 Oz vs Seasoned Brussels Sprouts

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Belveder Red... Food 1 Food 1 • BELWEDER CORP. Belveder Red Cabbage With Apple, 31.74 Oz	100g	10.0	35	7.0	5.0	2.0	—	1.0
Seasoned Bru... Food 2 Food 2 • FRESH PAK INC. Seasoned Brussels Sprouts	110g	12.0	64	9.1	1.8	3.6	2.3	3.6

Clean Machine Food Comparisons