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.

Badlow

Organic Coconut Flour vs Whole Wheat Flour, Whole Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Coco... Food 1 Food 1 • BETTERBODY FOODS & NUTRITION, LLC Organic Coconut Flour	5.7	438	56.3	18.8	37.5	12.5	18.8
Whole Wheat ... Food 2 Food 2 • NEW SEASONS MARKET, LLC Whole Wheat Flour, Whole Wheat	33.2	300	66.7	3.3	10.0	1.7	10.0

Organic Brown Rice Flour vs Enriched Bleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Brow... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Brown Rice Flour	50.9	371	77.1	—	2.9	2.9	8.6
Enriched Ble... Food 2 Food 2 • TOPS MARKETS, LLC Enriched Bleached All Purpose Flour	43.1	333	76.7	—	3.3	—	10.0

Enriched & Unbleached All Purpose Flour vs Hodgson Mill, 50/ 50 Whole Wheat & White Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched & U... Food 1 Food 1 • WHOLE FOODS MARKET, INC. Enriched & Unbleached All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0
Hodgson Mill... Food 2 Food 2 • HODGSON MILL INC Hodgson Mill, 50/ 50 Whole Wheat & White Flour	36.8	333	70.0	—	6.7	3.3	13.3

Cassava Gluten Free Flour, Cassava vs Organic Pastry Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cassava Glut... Food 1 Food 1 • THE KROGER CO. Cassava Gluten Free Flour, Cassava	53.7	375	87.5	6.3	3.1	—	3.1
Organic Past... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Organic Pastry Flour	37.2	367	76.7	—	13.3	1.7	10.0

Guar Gum vs Organic Whole Grain Buckwheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Guar Gum Food 1 Food 1 • NOW HEALTH GROUP INC. Guar Gum	0.0	357	71.4	—	71.4	—	—
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Buckwheat Flour	32.9	333	70.0	—	13.3	3.3	13.3

Whole Grain Triticale Flour vs 100% Whole Grain Sprouted Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Triticale Flour	35.0	344	71.9	—	15.6	1.6	12.5
100% Whole G... Food 2 Food 2 • THE KING ARTHUR FLOUR COMPANY, INC. 100% Whole Grain Sprouted Wheat Flour	33.0	333	70.0	3.3	13.3	1.7	13.3

Presifted Whole Wheat Flour vs Almond Flour, Almond

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Presifted Wh... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Presifted Whole Wheat Flour	33.0	321	71.4	3.6	10.7	1.8	14.3
Almond Flour... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Almond Flour, Almond	3.5	600	20.0	6.7	6.7	53.3	20.0

Almond Meal Flour vs Millet Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Meal ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Almond Meal Flour	3.5	643	17.9	3.6	10.7	53.6	21.4
Millet Flour Food 2 Food 2 • NAMASTE FOODS LLC Millet Flour	35.1	367	73.3	—	13.3	3.3	10.0

Self Rising Flour Pre Sifted vs Organic All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • DELHAIZE AMERICA, INC. Self Rising Flour Pre Sifted	43.2	355	74.2	3.2	3.2	—	9.7
Organic All ... Food 2 Food 2 • KING ARTHUR BAKING COMPANY INC. Organic All Purpose Flour	42.9	367	76.7	—	3.3	—	13.3

Self Rising Enriched Bleached Flour vs Whole Wheat Atta Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • STAFFORD COUNTY FLOUR MILLS Self Rising Enriched Bleached Flour	43.1	367	73.3	—	—	—	10.0
Whole Wheat ... Food 2 Food 2 • GOLDEN TEMPLE Whole Wheat Atta Flour	38.8	367	73.3	—	6.7	1.7	13.3

Yellow Corn Meal vs Besan Gram Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • IBERIA FOODS CORPORATION Yellow Corn Meal	45.4	367	80.0	—	3.3	—	6.7
Besan Gram F... Food 2 Food 2 • PEACH RECORDS ASSOCIATES LLC Besan Gram Flour	88.3	407	58.0	11.0	11.8	—	22.0

Blached Almond Flour vs Wholesome Gluten Free Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blached Almo... Food 1 Food 1 • HY-VEE, INC. Blached Almond Flour	5.3	571	21.4	3.6	10.7	50.0	21.4
Wholesome Gl... Food 2 Food 2 • CUP4CUP, LLC Wholesome Gluten Free Flour	38.7	371	68.6	2.9	11.4	10.0	8.6

All Purpose Unbleached Flour vs Bread & Pizza Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. All Purpose Unbleached Flour	45.1	355	77.4	—	3.2	—	9.7
Bread & Pizz... Food 2 Food 2 • THE KING ARTHUR FLOUR COMPANY, INC. Bread & Pizza Mix	47.5	344	78.1	6.3	3.1	3.1	3.1

Self Rising Enriched Bleached Flour vs Organic All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • STAFFORD COUNTY FLOUR MILLS Self Rising Enriched Bleached Flour	41.2	333	73.3	3.3	3.3	—	10.0
Organic All ... Food 2 Food 2 • RALEY'S Organic All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0

Super Fine Natural Almond Flour vs Yellow Corn Meal Harina

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Fine N... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Super Fine Natural Almond Flour	1.8	615	23.1	7.7	15.4	46.2	23.1
Yellow Corn ... Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Yellow Corn Meal Harina	45.3	367	80.0	—	3.3	1.7	6.7

Instant Corn Masa Flour vs Light Self Rising Baking Flour, Light

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Corn... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Instant Corn Masa Flour	75.6	364	76.4	1.8	7.3	3.6	—
Light Self R... Food 2 Food 2 • WAL-MART STORES, INC. Light Self Rising Baking Flour, Light	39.1	333	70.0	—	3.3	1.7	10.0

Organic Whole Wheat Flour, Whole Wheat vs White Corn Meal Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • RALEY'S Organic Whole Wheat Flour, Whole Wheat	36.8	333	73.3	—	10.0	3.3	13.3
White Corn M... Food 2 Food 2 • RENWOOD MILLS, LLC White Corn Meal Mix	39.3	333	73.3	3.3	6.7	3.3	6.7

Toasted Peas Flour vs Stone House Bread, Charnushka Rye

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Peas... Food 1 Food 1 • PERUVIAN IMPORT COMPANY Toasted Peas Flour	100.0	346	64.0	—	6.0	1.0	22.0
Stone House ... Food 2 Food 2 • STONE HOUSE BREAD, INC. Stone House Bread, Charnushka Rye	55.1	222	51.9	—	—	0.9	7.4

'00' Neapolitan Style Gluten Free Pizza Flour vs Wheat & Almond 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
Wheat & Almo... Food 2 Food 2 • HOMETOWN FOOD COMPANY Wheat & Almond Flour	40.7	367	73.3	3.3	3.3	3.3	13.3

All Purpose Flour vs Premium Corn Flake Crumbs

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
Premium Corn... Food 2 Food 2 • QUALITY FROZEN FOODS INC. Premium Corn Flake Crumbs	43.4	357	82.1	7.1	3.6	—	7.1

Flours & Corn Meal Comparisons For Diabetics