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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Yellow Corn Meal Harina vs Blached Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. Yellow Corn Meal Harina	45.3	367	80.0	—	3.3	1.7	6.7
Blached Almo... Food 2 Food 2 • HY-VEE, INC. Blached Almond Flour	5.3	571	21.4	3.6	10.7	50.0	21.4

Gluten Free All Purpose Flour vs Organic Whole Grain Buckwheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • CONTINENTAL MILLS, INC. Gluten Free All Purpose Flour	43.2	367	76.7	—	3.3	3.3	6.7
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Buckwheat	62.2	370	73.9	—	4.3	2.2	13.0

Bread & Pizza Bleached Enriched Flour vs Original Toasted Wheat Germ, Original Toasted

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread & Pizz... Food 1 Food 1 • WAL-MART STORES, INC. Bread & Pizza Bleached Enriched Flour	41.2	367	73.3	—	3.3	—	10.0
Original Toa... Food 2 Food 2 • KRETSCHMER Original Toasted Wheat Germ, Original Toasted	11.2	400	53.3	—	13.3	10.0	26.7

Finely Ground Blanched Almond Flour vs Fortified Cornstarch Cereal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Finely Groun... Food 1 Food 1 • NUT UP INDUSTRIES, INC. Finely Ground Blanched Almond Flour	1.8	667	13.3	6.7	6.7	53.3	20.0
Fortified Co... Food 2 Food 2 • WEST END CORP. Fortified Cornstarch Cereal	48.0	357	89.3	—	3.6	—	—

Enriched, Bleached, Presifted Self Rising Flour vs Gluten Free 1 To 1 Baking Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched, Bl... Food 1 Food 1 • FAMILY DOLLAR STORES INC. Enriched, Bleached, Presifted Self Rising Flour	41.2	333	73.3	3.3	3.3	—	10.0
Gluten Free ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Gluten Free 1 To 1 Baking Flour	57.4	351	81.1	—	2.7	—	5.4

Ivory Teff Flour vs Whole Wheat Flour 100% Of The Wheat Germ, Bran & Endosperm

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ivory Teff F... Food 1 Food 1 • THE TEFF COMPANY Ivory Teff Flour	64.4	383	80.9	2.1	10.6	2.1	10.6
Whole Wheat ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Whole Wheat Flour 100% Of The Wheat Germ, Bran & Endosperm	33.0	321	71.4	3.6	10.7	1.8	14.3

Bleached & Enriched All Purpose Flour vs All Purpose Blend Baking Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached & E... Food 1 Food 1 • KINGSTON MARKETING CO Bleached & Enriched All Purpose Flour	43.1	333	76.7	—	3.3	—	10.0
All Purpose ... Food 2 Food 2 • WEIS MARKETS, INC. All Purpose Blend Baking Flour	45.7	367	80.0	—	3.3	—	3.3

Bleached Enriched All Purpose Flour vs Organic Baking Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached Enr... Food 1 Food 1 • DIERBERG'S MARKETS, INC. Bleached Enriched All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0
Organic Baki... Food 2 Food 2 • P & O DISTRIBUTORS INC Organic Baking Flour	0.0	364	0.1	5.8	5.8	2.9	—

Organic Cornmeal vs Enriched, Unbleached, Pre Sifted All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Corn... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Cornmeal	50.9	368	79.0	2.6	10.5	4.0	7.9
Enriched, Un... Food 2 Food 2 • STATER BROS. MARKETS INC. Enriched, Unbleached, Pre Sifted All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0

Lupin Flour Made From Lupin Bean, Lupin Flour vs Enriched & Bleached Self Rising Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lupin Flour ... Food 1 Food 1 • THE CARRINGTON TEA COMPANY LLC. Lupin Flour Made From Lupin Bean, Lupin Flour	3.6	333	42.4	3.0	36.4	6.1	39.4
Enriched & B... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Enriched & Bleached Self Rising Flour	39.2	333	70.0	—	3.3	—	10.0

Selecta, Flour Tortilla Mix vs Multi Purpose Cassava Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Selecta, Flo... Food 1 Food 1 • AZTECA MILLING CO. Selecta, Flour Tortilla Mix	41.8	450	57.5	—	2.5	20.0	10.0
Multi Purpos... Food 2 Food 2 • OTTO'S NATURALS Multi Purpose Cassava Flour	49.7	344	87.5	—	9.4	—	3.1

Durum Atta vs Enriched White Corn Meal, White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Durum Atta Food 1 Food 1 • GOLDEN TEMPLE Durum Atta	38.8	367	70.0	—	3.3	3.3	13.3
Enriched Whi... Food 2 Food 2 • RENWOOD MILLS, LLC Enriched White Corn Meal, White	39.3	333	73.3	3.3	6.7	3.3	6.7

Yellow Corn Self Rising Enriched Meal Mix, Yellow Corn vs Dried Potato Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • HOMETOWN FOOD COMPANY Yellow Corn Self Rising Enriched Meal Mix, Yellow Corn	49.3	353	76.5	—	2.9	1.5	5.9
Dried Potato... Food 2 Food 2 • PERUVIAN IMPORT COMPANY Dried Potato Flour	49.7	324	76.5	—	2.9	—	2.9

Enriched Bleached Pre Sifted Self Rising Flour vs Coarse Grind Cornmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched B... Food 1 Food 1 • SUPERVALU, INC. Enriched Bleached Pre Sifted Self Rising Flour	41.2	333	73.3	3.3	3.3	—	10.0
Coarse Grind... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Coarse Grind Cornmeal	35.4	333	69.7	—	15.2	3.0	6.1

Gluten Free Ancient Grains Flour vs Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • CUP4CUP, LLC Gluten Free Ancient Grains Flour	37.2	333	77.8	—	7.4	3.7	7.4
Yellow Corn ... Food 2 Food 2 • IBERIA FOODS CORPORATION Yellow Corn Meal	45.4	367	80.0	—	3.3	—	6.7

Enriched All Purpose Wheat Flour And White Grape Seed Flour Blend vs Maida All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched All... Food 1 Food 1 • HOMETOWN FOOD COMPANY Enriched All Purpose Wheat Flour And White Grape Seed Flour Blend	41.2	367	73.3	3.3	3.3	—	10.0
Maida All Pu... Food 2 Food 2 • DEEP FOODS INC. Maida All Purpose Flour	42.9	383	76.7	—	3.3	3.3	10.0

Unbleached Enriched Pre Sifted All Purpose Flour vs Banana Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached E... Food 1 Food 1 • HY-VEE, INC. Unbleached Enriched Pre Sifted All Purpose Flour	45.1	355	77.4	—	3.2	—	9.7
Banana Flour Food 2 Food 2 • LENOX CORPORATION Banana Flour	87.5	92	39.8	—	0.9	—	2.7

Finely Ground Potato Flour vs Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Finely Groun... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Finely Ground Potato Flour	49.0	353	79.4	—	5.9	1.5	8.8
Corn Meal Food 2 Food 2 • HOMETOWN FOOD COMPANY Corn Meal	43.2	387	77.4	—	6.5	3.2	6.5

Organic Whole Grain Quinoa Flour vs Ivory Teff Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Quinoa Flour	30.9	357	67.9	3.6	10.7	3.6	14.3
Ivory Teff F... Food 2 Food 2 • THE TEFF COMPANY Ivory Teff Flour	64.4	383	80.9	2.1	10.6	2.1	10.6

Original Corn Bread Mix vs Enriched & Presifted All Purpose Unbleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Cor... Food 1 Food 1 • FAMOUS PRODUCTS INC. Original Corn Bread Mix	39.2	343	60.0	31.4	2.9	8.6	2.9
Enriched & P... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Enriched & Presifted All Purpose Unbleached Flour	43.1	333	76.7	—	3.3	—	10.0

Flours & Corn Meal Comparisons For Diabetics