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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White Grapefruit Juice vs Greek Yogurt

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Grapef... Food 1 Food 1 • USDA White Grapefruit Juice	100g	14.8	37	7.6	7.7	0.2	0.7	0.6
Greek Yogurt Food 2 Food 2 • USDA Greek Yogurt	100g	7.1	61	3.6	3.3	—	0.4	10.3

Sunflower Seed (Shell Off, Roasted) vs Coconut Oil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • USDA Sunflower Seed (Shell Off, Roasted)	100g	11.9	612	17.1	3.1	10.3	56.1	21.0
Coconut Oil Food 2 Food 2 • USDA Coconut Oil	100g	1.4	833	0.8	—	—	99.1	—

Swiss Cheese vs Sunflower Seed (Shell Off, Roasted)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Swiss Cheese Food 1 Food 1 • USDA Swiss Cheese	100g	2.6	393	1.4	—	—	31.0	27.0
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed (Shell Off, Roasted)	100g	11.9	612	17.1	3.1	10.3	56.1	21.0

Salsa vs Williams Pear (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Salsa Food 1 Food 1 • USDA Salsa	100g	9.9	29	6.7	3.8	1.8	0.2	1.4
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4

White Grapefruit Juice vs Salsa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Grapef... Food 1 Food 1 • USDA White Grapefruit Juice	100g	14.8	37	7.6	7.7	0.2	0.7	0.6
Salsa Food 2 Food 2 • USDA Salsa	100g	9.9	29	6.7	3.8	1.8	0.2	1.4

Williams Pear (Raw) vs Red Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Williams Pea... Food 1 Food 1 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4
Red Onion (Raw) Food 2 Food 2 • USDA Red Onion (Raw)	100g	15.4	44	9.9	5.8	2.2	0.1	0.9

Williams Pear (Raw) vs Tuna (White, Solid Pack, Canned In Water)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Williams Pea... Food 1 Food 1 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4
Tuna (White,... Food 2 Food 2 • USDA Tuna (White, Solid Pack, Canned In Water)	100g	0.2	90	0.1	—	—	0.9	19.0

Hummus vs Lowfat Cow Milk (1% Fat, Vitamin A And D Added)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hummus Food 1 Food 1 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (1% Fat, Vitamin A And D Added)	100g	10.3	43	5.2	5.0	—	1.0	3.4

Chicken Egg vs Sunflower Seed (Shell Off, Roasted)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg Food 1 Food 1 • USDA Chicken Egg	100g	1.8	148	1.0	0.2	—	10.0	12.4
Sunflower Se... Food 2 Food 2 • USDA Sunflower Seed (Shell Off, Roasted)	100g	11.9	612	17.1	3.1	10.3	56.1	21.0

Marinara Sauce vs Lowfat Cow Milk (2%, Fortified, Pasteurized)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Marinara Sauce Food 1 Food 1 • USDA Marinara Sauce	100g	12.4	45	8.1	5.5	1.8	1.5	1.4
Lowfat Cow M... Food 2 Food 2 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	100g	9.7	50	4.9	4.9	—	1.9	3.4

Chicken Egg White (Pasteurized, Frozen) vs Tamale

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Pasteurized, Frozen)	100g	1.5	48	0.7	—	—	0.2	10.1
Tamale Food 2 Food 2 • USDA Tamale	100g	26.0	174	15.8	0.5	2.4	9.0	7.4

Sunflower Seed (Shell Off, Roasted) vs Grape Tomato (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sunflower Se... Food 1 Food 1 • USDA Sunflower Seed (Shell Off, Roasted)	100g	11.9	612	17.1	3.1	10.3	56.1	21.0
Grape Tomato... Food 2 Food 2 • USDA Grape Tomato (Raw)	100g	6.8	27	5.5	—	2.1	0.6	0.8

Navel Orange (Raw) vs Salsa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Navel Orange... Food 1 Food 1 • USDA Navel Orange (Raw)	100g	19.6	47	11.8	8.6	2.0	0.2	0.9
Salsa Food 2 Food 2 • USDA Salsa	100g	9.9	29	6.7	3.8	1.8	0.2	1.4

Romaine Lettuce Head (Raw) vs Navel Orange (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Romaine Lett... Food 1 Food 1 • USDA Romaine Lettuce Head (Raw)	100g	2.9	17	3.2	1.2	1.8	0.3	1.2
Navel Orange... Food 2 Food 2 • USDA Navel Orange (Raw)	100g	19.6	47	11.8	8.6	2.0	0.2	0.9

Lowfat Cow Milk (2%, Fortified, Pasteurized) vs White Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lowfat Cow M... Food 1 Food 1 • USDA Lowfat Cow Milk (2%, Fortified, Pasteurized)	100g	9.7	50	4.9	4.9	—	1.9	3.4
White Onion ... Food 2 Food 2 • USDA White Onion (Raw)	100g	12.9	35	7.7	5.8	1.2	0.1	0.9

Tomato (Diced, Canned) vs Ricotta Cheese

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato (Dice... Food 1 Food 1 • USDA Tomato (Diced, Canned)	100g	6.6	18	3.3	3.0	—	0.5	0.8
Ricotta Cheese Food 2 Food 2 • USDA Ricotta Cheese	100g	13.3	157	6.9	—	—	11.0	7.8

Beef Sausage vs White Onion (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Beef Sausage Food 1 Food 1 • USDA Beef Sausage	100g	6.3	328	3.4	1.0	—	28.7	13.3
White Onion ... Food 2 Food 2 • USDA White Onion (Raw)	100g	12.9	35	7.7	5.8	1.2	0.1	0.9

Cantaloupe (Raw) vs Tomato (Diced, Canned)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8
Tomato (Dice... Food 2 Food 2 • USDA Tomato (Diced, Canned)	100g	6.6	18	3.3	3.0	—	0.5	0.8

Cantaloupe (Raw) vs Salsa

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cantaloupe (... Food 1 Food 1 • USDA Cantaloupe (Raw)	100g	14.7	34	8.2	7.9	0.8	0.2	0.8
Salsa Food 2 Food 2 • USDA Salsa	100g	9.9	29	6.7	3.8	1.8	0.2	1.4

Chicken Egg White (Dried) vs Pork Sausage (Oven Cooked)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White (Dried)	100g	10.1	376	6.0	—	—	0.7	79.9
Pork Sausage... Food 2 Food 2 • USDA Pork Sausage (Oven Cooked)	100g	4.0	322	2.2	1.5	—	26.2	18.2

Clean Machine Food Comparisons