Clean Machine Food Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kings, Yello...
Food 1
Food 1
• KINGS SUPER MARKETS INC
Kings, Yellow Split Peas
|
22.8 | 343 | 60.0 | 8.6 | 25.7 | — | 25.7 |
|
Peruvian Bea...
Food 2
Food 2
• THE KROGER CO.
Peruvian Beans, Peruvian
|
26.8 | 257 | 65.7 | 2.9 | 25.7 | 1.4 | 20.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pink Beans
Food 1
Food 1
• STATER BROS. MARKETS INC.
Pink Beans
|
21.1 | 257 | 62.9 | 2.9 | 31.4 | 1.4 | 20.0 |
|
Truroots, Or...
Food 2
Food 2
• THE J.M. SMUCKER COMPANY
Truroots, Organic Accents Sprouted Lentil Trio
|
26.5 | 361 | 61.1 | 5.6 | 22.2 | 2.8 | 25.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Flageolet He...
Food 1
Food 1
• BOB'S RED MILL NATURAL FOODS, INC.
Flageolet Heritage Beans
|
23.1 | 346 | 65.4 | 1.9 | 42.3 | 1.0 | 19.2 |
|
Fantastic Wo...
Food 2
Food 2
• UNITED NATURAL FOODS, INC.
Fantastic World Foods, Black Beans Mix
|
22.9 | 371 | 62.9 | 2.9 | 28.6 | 4.3 | 20.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Mung Beans
Food 1
Food 1
• U. S. TRADING COMPANY
Mung Beans
|
24.6 | 357 | 60.7 | — | 14.3 | 1.8 | 25.0 |
|
Flageolet He...
Food 2
Food 2
• BOB'S RED MILL NATURAL FOODS, INC.
Flageolet Heritage Beans
|
23.1 | 346 | 65.4 | 1.9 | 42.3 | 1.0 | 19.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kroger, Gree...
Food 1
Food 1
• THE KROGER CO.
Kroger, Green Split Peas
|
22.8 | 257 | 60.0 | 8.6 | 25.7 | — | 25.7 |
|
100% Russet ...
Food 2
Food 2
• SUPERVALU, INC.
100% Russet Instant Mashed Potatoes
|
27.7 | 368 | 79.0 | 5.3 | 5.3 | — | 5.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Instant Mash...
Food 1
Food 1
• BOB'S RED MILL NATURAL FOODS, INC.
Instant Mashed Potato Flakes
|
27.7 | 389 | 83.3 | — | 5.6 | — | 5.6 |
|
Dried Kelps
Food 2
Food 2
• WISMETTAC ASIAN FOODS, INC.
Dried Kelps
|
5.9 | 300 | 60.0 | 30.0 | 30.0 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Lentils
Food 1
Food 1
• BLUE CHIP GROUP INC.
Lentils
|
28.4 | 213 | 59.6 | — | 27.7 | — | 25.5 |
|
Seasoned Spr...
Food 2
Food 2
• SIMPLY SUGARFREE SENSATIONS, L.L.C.
Seasoned Sprouted Lentils, Sea Salt & Vinegar
|
26.6 | 357 | 64.3 | 3.6 | 14.3 | 5.4 | 21.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
100% Russet ...
Food 1
Food 1
• SUPERVALU, INC.
100% Russet Instant Mashed Potatoes
|
27.7 | 368 | 79.0 | 5.3 | 5.3 | — | 5.3 |
|
Seasoned Spr...
Food 2
Food 2
• SIMPLY SUGARFREE SENSATIONS, L.L.C.
Seasoned Sprouted Lentils, Sea Salt & Vinegar
|
26.6 | 357 | 64.3 | 3.6 | 14.3 | 5.4 | 21.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Crunchy Coat...
Food 1
Food 1
• SEAPOINT FARMS, LLC
Crunchy Coated Premium Black Edamame, Sea Salt
|
18.4 | 467 | 46.7 | 6.7 | 13.3 | 15.0 | 30.0 |
|
High Fiber P...
Food 2
Food 2
• TOPS MARKETS, LLC
High Fiber Pinto Beans
|
17.2 | 229 | 60.0 | 2.9 | 34.3 | 2.9 | 20.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Roasted & Sa...
Food 1
Food 1
• MOUNTAIN MAN NUT & FRUIT CO.
Roasted & Salted Soybeans
|
12.5 | 464 | 32.1 | — | 7.1 | 25.0 | 35.7 |
|
Zursun Idaho...
Food 2
Food 2
• PULSE RECORDS
Zursun Idaho Heirloom Beans, Cranberry
|
22.9 | 343 | 60.0 | — | 25.7 | — | 22.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Tacoma Boys,...
Food 1
Food 1
• THE NUTMEG SPICE CO. LTD.
Tacoma Boys, Dried Slices Stir Fry Blend Mushrooms
|
12.6 | 300 | 75.0 | 2.0 | 12.0 | 1.0 | — |
|
Dried Shiita...
Food 2
Food 2
• GIORGIO FOODS, INC.
Dried Shiitake Sliced Mushrooms
|
13.7 | 300 | 80.0 | — | 10.0 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Instant Mash...
Food 1
Food 1
• UNIFIED GROCERS, INC.
Instant Mashed Potato Flakes
|
27.7 | 368 | 79.0 | 5.3 | 5.3 | 1.1 | 5.3 |
|
Dried Kelps
Food 2
Food 2
• WISMETTAC ASIAN FOODS, INC.
Dried Kelps
|
5.9 | 300 | 60.0 | 30.0 | 30.0 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pintos Beans
Food 1
Food 1
• CEDAR LAKE PRODUCTS INC
Pintos Beans
|
24.9 | 286 | 62.9 | — | 25.7 | 1.4 | 20.0 |
|
Roasted Unsa...
Food 2
Food 2
• PARAMOUNT FOODS, LLC
Roasted Unsalted Sunflower Kernels
|
7.1 | 464 | 32.1 | — | 17.9 | 25.0 | 35.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Green Organi...
Food 1
Food 1
• GLENCOURT INC.
Green Organic Split Peas, Green
|
26.6 | 286 | 60.0 | 2.9 | 20.0 | 2.9 | 22.9 |
|
Hannaford, L...
Food 2
Food 2
• HANNAFORD BROS. CO.
Hannaford, Large Lima Beans
|
28.6 | 261 | 60.9 | 4.4 | 28.3 | 1.1 | 21.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Red Kidney B...
Food 1
Food 1
• RUSSELL E. WOMACK & CO.
Red Kidney Beans
|
13.8 | 114 | 20.0 | 0.3 | 6.0 | 0.5 | 8.0 |
|
Dehydrated C...
Food 2
Food 2
• BLUE CHIP GROUP INC.
Dehydrated Cross Cut Celery
|
13.6 | 286 | 64.3 | 14.3 | 14.3 | — | 14.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Shurfine, Gr...
Food 1
Food 1
• TOPCO ASSOCIATES, INC.
Shurfine, Great Northern Beans
|
24.8 | 278 | 61.1 | 2.8 | 25.0 | 1.4 | 22.2 |
|
3 J Foods, R...
Food 2
Food 2
• BULLFROG RECORDS
3 J Foods, Roasted Seaweed With Sesame Oil
|
1.8 | 600 | 20.0 | — | — | 40.0 | 20.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Paddy Straw ...
Food 1
Food 1
• WORLD VARIETY PRODUCE, INC.
Paddy Straw Dried Mushrooms
|
3.8 | 286 | 42.9 | — | 14.3 | — | 28.6 |
|
Mixed Wild M...
Food 2
Food 2
• AMERICAN ROLAND FOOD LLC
Mixed Wild Mushrooms
|
5.7 | 333 | 55.6 | 11.1 | 22.2 | — | 22.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Iberia Lenti...
Food 1
Food 1
• IBERIA FOODS CORPORATION
Iberia Lentils, 16 Oz
|
19.2 | 175 | 47.5 | — | 22.5 | — | 20.0 |
|
Organic, Chi...
Food 2
Food 2
• WAKEFERN FOOD CORPORATION
Organic, Chickpeas Garbanzos
|
26.6 | 286 | 62.9 | — | 22.9 | 5.7 | 20.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
100% Natural...
Food 1
Food 1
• MOUNTAIN COUNTRY PET CARE LLC
100% Natural Organic Chia Seeds
|
3.7 | 500 | 42.9 | 17.9 | 35.7 | 32.1 | 17.9 |
|
Lentils
Food 2
Food 2
• PRANA IMPORTS, INC.
Lentils
|
20.0 | 175 | 47.5 | — | 22.5 | — | — |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
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.
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.
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.
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.
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.
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.