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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Yellow Onion (Raw) vs Hummus

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Onion... Food 1 Food 1 • USDA Yellow Onion (Raw)	100g	13.4	38	8.6	5.8	1.9	0.1	0.8
Hummus Food 2 Food 2 • USDA Hummus	100g	18.2	229	14.9	0.3	5.4	17.1	7.4

Cheese Food (American, Grated) vs Fuzzy Kiwifruit (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Food ... Food 1 Food 1 • USDA Cheese Food (American, Grated)	100g	11.7	375	6.4	3.8	—	31.1	17.5
Fuzzy Kiwifr... Food 2 Food 2 • USDA Fuzzy Kiwifruit (Raw)	100g	21.9	58	14.0	9.0	3.0	0.4	1.1

Cheese Food (American, Grated) vs Grape Tomato (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheese Food ... Food 1 Food 1 • USDA Cheese Food (American, Grated)	100g	11.7	375	6.4	3.8	—	31.1	17.5
Grape Tomato... Food 2 Food 2 • USDA Grape Tomato (Raw)	100g	6.8	27	5.5	—	2.1	0.6	0.8

Kale Leaf (Raw) vs Peach (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kale Leaf (Raw) Food 1 Food 1 • USDA Kale Leaf (Raw)	100g	0.6	35	4.4	0.8	4.1	1.5	2.9
Peach (Raw) Food 2 Food 2 • USDA Peach (Raw)	100g	17.2	42	10.1	8.4	1.5	0.3	0.9

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

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 (1% Fat, Vitamin A And D Added)	100g	10.3	43	5.2	5.0	—	1.0	3.4

Greek Yogurt vs Almond (Dry, Roasted)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Greek Yogurt Food 1 Food 1 • USDA Greek Yogurt	100g	22.8	83	12.2	11.5	0.6	0.2	8.1
Almond (Dry,... Food 2 Food 2 • USDA Almond (Dry, Roasted)	100g	9.1	620	16.2	4.2	11.0	57.8	20.4

White Onion (Raw) vs Coconut Oil

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Onion ... Food 1 Food 1 • USDA White Onion (Raw)	100g	12.9	35	7.7	5.8	1.2	0.1	0.9
Coconut Oil Food 2 Food 2 • USDA Coconut Oil	100g	1.4	833	0.8	—	—	99.1	—

Chicken Egg White vs Sunflower Seed (Shell Off, Roasted)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken Egg ... Food 1 Food 1 • USDA Chicken Egg White	100g	4.6	55	2.4	—	—	—	10.7
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

Broccoli Floret (Raw) vs Williams Pear (Raw)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Broccoli Flo... Food 1 Food 1 • USDA Broccoli Floret (Raw)	100g	7.7	31	6.3	1.4	2.4	0.3	2.6
Williams Pea... Food 2 Food 2 • USDA Williams Pear (Raw)	100g	24.0	57	15.1	9.7	3.1	0.2	0.4

Nectarine (Raw) vs Cottage Cheese (Lowfat)

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nectarine (Raw) Food 1 Food 1 • USDA Nectarine (Raw)	100g	15.3	39	9.2	7.9	1.5	0.3	1.1
Cottage Chee... Food 2 Food 2 • USDA Cottage Cheese (Lowfat)	100g	8.4	84	4.3	4.1	—	2.3	11.0

Tomato Juice Horseradish Capers Worcestershire And Hot Pepper Sauce, Bloody Mary vs Spicy Bloody Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tomato Juice... Food 1 Food 1 • CALDO INTERNATIONAL INC. Tomato Juice Horseradish Capers Worcestershire And Hot Pepper Sauce, Bloody Mary	59g	5.9	34	5.1	5.1	—	2.5	3.4
Spicy Bloody... Food 2 Food 2 • AQUALINK NEVADA, LLC Spicy Bloody Mix	240g	20.1	25	5.0	3.8	0.8	0.4	0.8

Tonic Sparkling Non Alcoholic Cocktail Mixer, Tonic vs Old Fashioned Mix

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tonic Sparkl... Food 1 Food 1 • THIRSTY VENTURES, INC. Tonic Sparkling Non Alcoholic Cocktail Mixer	130g	24.0	35	9.2	9.2	—	—	—
Old Fashione... Food 2 Food 2 • FLAVORCRAFT, LLC Old Fashioned Mix	15g	24.0	333	80.0	80.0	—	—	—

Bloody Mary Mixer, Spicy vs Delicious Michelada! Mix, Original

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bloody Mary ... Food 1 Food 1 • MCCLURE'S PICKLES Bloody Mary Mixer, Spicy	120g	12.0	21	5.0	4.2	—	—	0.8
Delicious Mi... Food 2 Food 2 • HIGHWAY SAFETY PRODUCTS Delicious Michelada! Mix, Original	15g	7.8	167	40.0	13.3	13.3	10.0	6.7

Kelp Noodles vs Garlic & Herb Shirataki Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kelp Noodles Food 1 Food 1 • WANG GLOBALNET Kelp Noodles	113g	3.5	5	2.7	—	0.9	—	—
Garlic & Her... Food 2 Food 2 • MIRACLE NOODLE Garlic & Herb Shirataki Pasta	85g	0.1	12	3.5	—	3.5	—	—

Woolworths Antipasto Sicilian Olives 225 G vs Woolworths Greek Mix 200 G

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Woolworths A... Food 1 Food 1 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Antipasto Sicilian Olives 225 G	25g	1.9	164	4.0	4.0	—	16.0	4.0
Woolworths G... Food 2 Food 2 • WOOLWORTHS NEW ZEALAND LIMITED Woolworths Greek Mix 200 G	25g	6.2	229	12.8	8.8	—	17.2	6.4

Hellers Diced Bacon Toppings 1 Kg vs Hellers Free Range Danish Streaky Bacon 1 Kg

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hellers Dice... Food 1 Food 1 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Hellers Diced Bacon Toppings 1 Kg	100g	20.0	193	10.4	3.4	—	11.9	11.3
Hellers Free... Food 2 Food 2 • NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA Hellers Free Range Danish Streaky Bacon 1 Kg	100g	0.6	124	0.3	0.3	—	11.2	5.8

Hickory Smoked Thick Sliced Bacon, Hickory Smoked vs Dutch Farms, Hickory Smoked Fully Cooked Bacon

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hickory Smok... Food 1 Food 1 • WAL-MART STORES, INC. Hickory Smoked Thick Sliced Bacon	16g	1.8	438	6.3	—	—	31.3	25.0
Dutch Farms,... Food 2 Food 2 • DUTCH FARMS INC. Dutch Farms, Hickory Smoked Fully Cooked Bacon	16g	1.8	500	6.3	6.3	—	43.8	25.0

Applewood Smoked Apple Cider Cured Bacon, Applewood Smoked vs Black Pepper Sliced Bacon, Black Pepper

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Applewood Sm... Food 1 Food 1 • CARANDO INC. Applewood Smoked Apple Cider Cured Bacon	15g	1.8	467	6.7	6.7	—	40.0	20.0
Black Pepper... Food 2 Food 2 • KUNZLER & COMPANY INC Black Pepper Sliced Bacon	13g	0.9	462	7.7	—	3.8	30.8	30.8

Jumbo Breakfast Sausage Links, Jumbo Breakfast vs Kroger, Canadian Bacon, Sliced

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jumbo Breakf... Food 1 Food 1 • PRICE CHOPPER SUPERMARKETS Jumbo Breakfast Sausage Links	42g	4.4	333	2.4	2.4	—	26.2	21.4
Kroger, Cana... Food 2 Food 2 • THE KROGER CO. Kroger, Canadian Bacon, Sliced	57g	1.9	105	1.8	1.8	—	2.6	17.5

Maple Black Pepper Thick Cut Bacon, Maple Black Pepper vs Breakfast Bacon Smoke Flavor Added, Brown Sugar & Maple

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maple Black ... Food 1 Food 1 • HORMEL FOODS CORPORATION Maple Black Pepper Thick Cut Bacon	24g	1.8	458	4.2	4.2	—	33.3	33.3
Breakfast Ba... Food 2 Food 2 • LINK SNACKS, INC. Breakfast Bacon Smoke Flavor Added, Brown Sugar & Maple	28g	3.5	429	7.1	7.1	—	28.6	39.3

Clean Machine Food Comparisons