What are Flours & Corn Meal food comparisons?

Flours & Corn Meal 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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Thin & Crispy 7 Sprouted Whole Grain Pizza Crust vs Masa Preparada Para Tamales

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Thin & Crisp... Food 1 Food 1 • T. MARZETTI COMPANY Thin & Crispy 7 Sprouted Whole Grain Pizza Crust	38.7	280	50.0	4.0	10.0	5.0	12.0
Masa Prepara... Food 2 Food 2 • FIESTA MEXICAN FOODS INC Masa Preparada Para Tamales	44.1	600	88.2	—	7.1	17.6	7.1

White Whole Wheat Flour, White vs Premium Guar Gum

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Whole ... Food 1 Food 1 • MEIJER, INC. White Whole Wheat Flour, White	33.0	323	67.7	3.2	12.9	3.2	12.9
Premium Guar... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Premium Guar Gum	0.0	400	90.0	—	90.0	—	—

Gluten Free Tuscany Blend Bread Flour vs Cornmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • JORLY HOLDINGS LLC, GOURMET SERIES A Gluten Free Tuscany Blend Bread Flour	40.9	355	74.2	—	6.5	—	12.9
Cornmeal Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Cornmeal	50.9	368	79.0	2.6	10.5	4.0	7.9

Goya, Masarepa, Pre Cooked White Corn Meal vs Enriched Unbleached Pastry Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya, Masare... Food 1 Food 1 • GOYA FOODS, INC. Goya, Masarepa, Pre Cooked White Corn Meal	43.4	357	78.6	—	—	—	7.1
Enriched Unb... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Enriched Unbleached Pastry Flour	43.1	333	76.7	—	3.3	—	10.0

Chocolate Chip Cookie Dough Plant Based Keto Bar, Chocolate vs Whole Grain Buckwheat Flour, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • MUSE NUTRITION LLC Chocolate Chip Cookie Dough Plant Based Keto Bar, Chocolate	22.4	400	50.0	5.0	20.0	25.0	15.0
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Buckwheat Flour, Whole Grain	39.1	378	78.4	—	24.3	1.4	10.8

Wheat Germ vs Bleached, Enriched, Pre Sifted All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Germ Food 1 Food 1 • ORGANIC VENTURES, INC. Wheat Germ	5.6	409	45.5	18.2	18.2	9.1	27.3
Bleached, En... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Bleached, Enriched, Pre Sifted All Purpose Flour	41.2	333	73.3	—	3.3	—	10.0

Crispy & Delicious Potato Flour Asian Cuisine, Potato Flour vs Gluten Free Ancient Grains Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crispy & Del... Food 1 Food 1 • THE BAMBOO CHEF, LLC Crispy & Delicious Potato Flour Asian Cuisine, Potato Flour	45.7	333	80.0	3.3	3.3	—	3.3
Gluten Free ... Food 2 Food 2 • CUP4CUP, LLC Gluten Free Ancient Grains Flour	37.2	333	77.8	—	7.4	3.7	7.4

All Purpose Flour vs Kroger, Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • THE J.M. SMUCKER COMPANY All Purpose Flour	45.1	355	74.2	—	—	—	9.7
Kroger, Yell... Food 2 Food 2 • THE KROGER CO. Kroger, Yellow Corn Meal	43.2	370	81.5	—	—	1.9	7.4

Stone Milled Whole Wheat All Purpose Flour vs Unbleached White Fine Pastry Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stone Milled... Food 1 Food 1 • RAINBOW GAMES INC Stone Milled Whole Wheat All Purpose Flour	37.3	333	76.7	1.0	13.0	2.0	10.0
Unbleached W... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Unbleached White Fine Pastry Flour	49.0	353	76.5	—	2.9	1.5	8.8

'00' Neapolitan Style Gluten Free Pizza Flour vs Organic Oat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
'00' Neapoli... Food 1 Food 1 • KING ARTHUR BAKING COMPANY INC. '00' Neapolitan Style Gluten Free Pizza Flour	43.7	333	83.3	—	10.0	—	3.3
Organic Oat ... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Organic Oat Flour	32.8	367	66.7	—	10.0	6.7	13.3

Rye Flour vs Fine Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rye Flour Food 1 Food 1 • HODGSON MILL INC Rye Flour	33.1	300	73.3	—	16.7	3.3	10.0
Fine Yellow ... Food 2 Food 2 • GOYA FOODS, INC. Fine Yellow Corn Meal	51.3	364	81.8	—	3.0	1.5	6.1

Sweet Potato Flour, Sweet Potato vs Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Potato... Food 1 Food 1 • THE CARRINGTON TEA COMPANY LLC. Sweet Potato Flour, Sweet Potato	57.6	389	88.9	30.6	8.3	1.4	2.8
Almond Flour Food 2 Food 2 • RALEY'S Almond Flour	1.8	571	21.4	7.1	14.3	50.0	21.4

Unbleached White Fine Pastry Flour vs Carob Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached W... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Unbleached White Fine Pastry Flour	49.0	353	76.5	—	2.9	1.5	8.8
Carob Powder Food 2 Food 2 • SHILOH FARMS INC. Carob Powder	6.0	250	83.3	50.0	33.3	—	—

Unbleached Bread Flour vs All Purpose White Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached B... Food 1 Food 1 • RALEY'S Unbleached Bread Flour	43.2	355	74.2	3.2	3.2	—	9.7
All Purpose ... Food 2 Food 2 • HODGSON MILL INC All Purpose White Flour	43.1	367	76.7	—	3.3	—	10.0

Nigerian Pounded Yam vs Kroger, Unbleached All Purpose Enriched Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nigerian Pou... Food 1 Food 1 • GOLDEN TROPICS, LTD. Nigerian Pounded Yam	100.0	267	84.0	—	1.0	0.1	2.0
Kroger, Unbl... Food 2 Food 2 • THE KROGER CO. Kroger, Unbleached All Purpose Enriched Flour	41.2	333	73.3	3.3	3.3	—	10.0

Large Flake Nutritional Yeast vs Organic Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Large Flake ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Large Flake Nutritional Yeast	3.6	400	33.3	—	20.0	3.3	53.3
Organic Whol... Food 2 Food 2 • ONE DEGREE ORGANIC FOODS Organic Whole Wheat Flour	32.9	333	66.7	—	10.0	3.3	13.3

Almond Flour vs Blue Corn Organic Flour, Blue Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Flour Food 1 Food 1 • C & F FOODS INC. Almond Flour	7.0	607	21.4	3.6	7.1	53.6	21.4
Blue Corn Or... Food 2 Food 2 • JUST ABOUT FOODS LLC Blue Corn Organic Flour, Blue Corn	33.2	367	76.7	—	20.0	3.3	10.0

Instant Corn Masa Flour vs Enriched Bleached Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Corn... Food 1 Food 1 • OLE MEXICAN FOODS, INC. Instant Corn Masa Flour	42.9	267	76.7	—	3.3	3.3	10.0
Enriched Ble... Food 2 Food 2 • HOMETOWN FOOD COMPANY Enriched Bleached Wheat Flour	43.4	333	76.7	—	3.3	—	6.7

Coconut Gluten Free Flour, Coconut vs Raw Goods Quinoa Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Glut... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Coconut Gluten Free Flour, Coconut	5.7	429	57.1	7.1	35.7	14.3	14.3
Raw Goods Qu... Food 2 Food 2 • NAMASTE FOODS LLC Raw Goods Quinoa Flour	30.8	393	64.3	—	7.1	7.1	14.3

Organic Maiz Morado Flour, Purple Corn vs Potato Starch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Maiz... Food 1 Food 1 • POWER-SELLES IMPORTS Organic Maiz Morado Flour, Purple Corn	39.2	345	75.9	—	6.9	3.5	6.9
Potato Starch Food 2 Food 2 • HODGSON MILL INC Potato Starch	20.0	333	83.3	8.3	—	—	—

Flours & Corn Meal Comparisons For Diabetics