What are Cereal Grains and Pasta food comparisons?

Cereal Grains and Pasta 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 Corn Flour vs Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • USDA Yellow Corn Flour	100.0	364	80.8	1.0	4.3	1.7	6.2
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Flour	100.0	370	71.2	—	10.6	2.7	15.1

Whole Wheat Flour vs Pastry Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • USDA Whole Wheat Flour	100.0	370	71.2	—	10.6	2.7	15.1
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100.0	358	77.2	—	—	1.6	8.8

Flour (All Purpose) vs Glutinous Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (All P... Food 1 Food 1 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9
Glutinous Ri... Food 2 Food 2 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7

Glutinous Rice Flour vs Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100.0	365	75.5	—	—	3.9	7.2

Flour (Unenriched, Unbleached) vs Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (Unenr... Food 1 Food 1 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Flour	100.0	370	71.2	—	10.6	2.7	15.1

White Rice Flour vs Flour (All Purpose)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rice F... Food 1 Food 1 • USDA White Rice Flour	100.0	359	79.8	—	0.5	1.3	6.9
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9

White Rice Flour vs Pastry Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rice F... Food 1 Food 1 • USDA White Rice Flour	100.0	359	79.8	—	0.5	1.3	6.9
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100.0	358	77.2	—	—	1.6	8.8

White Wheat Flour (Unbleached, Enriched) vs White Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Wheat ... Food 1 Food 1 • USDA White Wheat Flour (Unbleached, Enriched)	100.0	358	73.2	—	—	1.5	13.1
White Rice F... Food 2 Food 2 • USDA White Rice Flour	100.0	359	79.8	—	0.5	1.3	6.9

White Bread Flour vs Pastry Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Bread ... Food 1 Food 1 • USDA White Bread Flour	100.0	363	72.8	—	—	1.7	14.3
Pastry Flour Food 2 Food 2 • USDA Pastry Flour	100.0	358	77.2	—	—	1.6	8.8

Pastry Flour vs White Wheat Flour (Unbleached, Enriched)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pastry Flour Food 1 Food 1 • USDA Pastry Flour	100.0	358	77.2	—	—	1.6	8.8
White Wheat ... Food 2 Food 2 • USDA White Wheat Flour (Unbleached, Enriched)	100.0	358	73.2	—	—	1.5	13.1

White Rice Flour vs Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rice F... Food 1 Food 1 • USDA White Rice Flour	100.0	359	79.8	—	0.5	1.3	6.9
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Flour	100.0	370	71.2	—	10.6	2.7	15.1

Brown Rice Flour vs Flour (All Purpose)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice F... Food 1 Food 1 • USDA Brown Rice Flour	100.0	365	75.5	—	—	3.9	7.2
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9

Flour (Unenriched, Unbleached) vs White Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (Unenr... Food 1 Food 1 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0
White Rice F... Food 2 Food 2 • USDA White Rice Flour	100.0	359	79.8	—	0.5	1.3	6.9

White Rice Flour vs Yellow Corn Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rice F... Food 1 Food 1 • USDA White Rice Flour	100.0	359	79.8	—	0.5	1.3	6.9
Yellow Corn ... Food 2 Food 2 • USDA Yellow Corn Flour	100.0	364	80.8	1.0	4.3	1.7	6.2

Flour (All Purpose) vs White Bread Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (All P... Food 1 Food 1 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9
White Bread ... Food 2 Food 2 • USDA White Bread Flour	100.0	363	72.8	—	—	1.7	14.3

White Rice Flour vs Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rice F... Food 1 Food 1 • USDA White Rice Flour	100.0	359	79.8	—	0.5	1.3	6.9
Brown Rice F... Food 2 Food 2 • USDA Brown Rice Flour	100.0	365	75.5	—	—	3.9	7.2

Pastry Flour vs Flour (All Purpose)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pastry Flour Food 1 Food 1 • USDA Pastry Flour	100.0	358	77.2	—	—	1.6	8.8
Flour (All P... Food 2 Food 2 • USDA Flour (All Purpose)	100.0	366	77.3	—	—	1.5	10.9

Glutinous Rice Flour vs Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7
Whole Wheat ... Food 2 Food 2 • USDA Whole Wheat Flour	100.0	370	71.2	—	10.6	2.7	15.1

Flour (Unenriched, Unbleached) vs White Wheat Flour (Unbleached, Enriched)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour (Unenr... Food 1 Food 1 • USDA Flour (Unenriched, Unbleached)	100.0	362	74.6	—	3.0	1.7	12.0
White Wheat ... Food 2 Food 2 • USDA White Wheat Flour (Unbleached, Enriched)	100.0	358	73.2	—	—	1.5	13.1

Glutinous Rice Flour vs White Wheat Flour (Unbleached, Enriched)

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Glutinous Ri... Food 1 Food 1 • USDA Glutinous Rice Flour	100.0	358	80.1	—	—	1.2	6.7
White Wheat ... Food 2 Food 2 • USDA White Wheat Flour (Unbleached, Enriched)	100.0	358	73.2	—	—	1.5	13.1

Cereal Grains and Pasta Comparisons For Diabetics