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

Soya Flour vs Kroger, Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Soya Flour Food 1 Food 1 • LENOX CORPORATION Soya Flour	67.8	565	50.7	—	—	25.4	9.9
Kroger, Yell... Food 2 Food 2 • THE KROGER CO. Kroger, Yellow Corn Meal	43.2	370	81.5	—	—	1.9	7.4

All Purpose White Flour vs The Muffin & More All Purpose Blend Gluten Free Mix, The Muffin & More

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • HODGSON MILL INC All Purpose White Flour	43.1	367	76.7	—	3.3	—	10.0
The Muffin &... Food 2 Food 2 • JOSIE'S BEST GLUTEN FREE MIXES The Muffin & More All Purpose Blend Gluten Free Mix, The Muffin & More	41.7	370	81.5	—	3.7	—	3.7

Self Rising Light Baking Flour vs Bleached, Enriched, Pre Sifted All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • HOMETOWN FOOD COMPANY Self Rising Light Baking Flour	41.5	333	73.3	—	3.3	—	6.7
Bleached, En... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Bleached, Enriched, Pre Sifted All Purpose Flour	100.0	355	74.2	3.2	3.2	—	9.7

Bleached Self Rising Enriched Flour vs Organic Corn Starch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached Sel... Food 1 Food 1 • THE KROGER CO. Bleached Self Rising Enriched Flour	41.2	333	73.3	—	3.3	—	10.0
Organic Corn... Food 2 Food 2 • BISCUITERIE GEROPA Organic Corn Starch	13.7	375	87.5	—	—	—	12.5

Bleached Self Rising Enriched Flour vs Bob's Red Mill, Organic Whole Grain Stone Ground Spelt Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached Sel... Food 1 Food 1 • THE KROGER CO. Bleached Self Rising Enriched Flour	41.2	333	73.3	—	3.3	—	10.0
Bob's Red Mi... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Organic Whole Grain Stone Ground Spelt Flour	34.9	400	73.3	—	13.3	3.3	13.3

Organic Amaranth + Quinoa Bread vs Blanched Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Amar... Food 1 Food 1 • W. MESTEMACHER GMBH Organic Amaranth + Quinoa Bread	47.5	214	44.3	2.9	10.0	1.4	4.3
Blanched Alm... Food 2 Food 2 • TARGET STORES Blanched Almond Flour	3.5	600	20.0	6.7	6.7	53.3	20.0

Extra Fine Yellow Corn Meal vs Instant Corn Masa Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Fine Y... Food 1 Food 1 • GOYA FOODS, INC. Extra Fine Yellow Corn Meal	51.3	364	81.8	—	3.0	1.5	6.1
Instant Corn... Food 2 Food 2 • OLE MEXICAN FOODS, INC. Instant Corn Masa Flour	42.9	267	76.7	—	3.3	3.3	10.0

Unbleached Bread Flour vs Enriched Fine Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached B... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Unbleached Bread Flour	42.8	333	73.3	—	—	—	13.3
Enriched Fin... Food 2 Food 2 • GOYA FOODS, INC. Enriched Fine Yellow Corn Meal	51.3	364	81.8	—	3.0	1.5	6.1

Lafun Cassava Flour vs Organic Coconut Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lafun Cassav... Food 1 Food 1 • GOLDEN TROPICS, LTD. Lafun Cassava Flour	26.6	105	27.9	—	4.1	—	1.4
Organic Coco... Food 2 Food 2 • HY-VEE, INC. Organic Coconut Flour	15.1	429	60.0	5.7	37.1	14.3	17.1

Organic Cassava Flour vs Doughnut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Cass... Food 1 Food 1 • PAMELA'S PRODUCTS INC. Organic Cassava Flour	48.0	333	86.7	—	6.7	—	—
Doughnut Food 2 Food 2 • DELVALLE S.A. Doughnut	30.0	400	100.0	6.7	—	—	—

White Corn Meal, White vs Gluten Free All Purpose Flour Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Corn M... Food 1 Food 1 • THE QUAKER OATS COMPANY White Corn Meal, White	39.3	333	77.8	—	3.7	1.9	7.4
Gluten Free ... Food 2 Food 2 • HOMETOWN FOOD COMPANY Gluten Free All Purpose Flour Blend	41.4	346	80.8	—	—	—	7.7

Enriched & Presifted All Purpose Unbleached Flour vs Whole Grain Stone Ground Brown Rice Flour, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched & P... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Enriched & Presifted All Purpose Unbleached Flour	43.1	333	76.7	—	3.3	—	10.0
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Stone Ground Brown Rice Flour, Whole Grain	60.8	375	82.5	—	5.0	2.5	7.5

Organic Oat Bran vs Chickpea Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Oat ... Food 1 Food 1 • SHILOH FARMS INC. Organic Oat Bran	40.1	250	67.5	—	15.0	7.5	17.5
Chickpea Flour Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Chickpea Flour	30.7	400	70.0	3.3	16.7	5.0	16.7

Organic Carrot Whole Food Powder vs Paleo Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Carr... Food 1 Food 1 • NUBELEAF, INC. Organic Carrot Whole Food Powder	10.9	340	80.0	39.0	24.0	2.0	10.0
Paleo Flour Food 2 Food 2 • T.G. FOODS, INC. Paleo Flour	21.2	467	53.3	6.7	16.7	23.3	—

Neapolitan Style 00' Pizza Flour vs 70 80% Protein Vital Wheat Gluten Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Neapolitan S... Food 1 Food 1 • THE KING ARTHUR FLOUR COMPANY, INC. Neapolitan Style 00' Pizza Flour	33.3	333	70.0	—	13.3	1.7	10.0
70 80% Prote... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. 70 80% Protein Vital Wheat Gluten Flour	6.7	400	13.3	—	—	3.3	76.7

Gluten Free Organic Cassava Flour vs Unbleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • EDWARD & SONS TRADING CO., INC Gluten Free Organic Cassava Flour	18.0	318	81.8	9.1	—	—	—
Unbleached A... Food 2 Food 2 • DEFENSE COMMISSARY AGENCY Unbleached All Purpose Flour	43.1	333	73.3	3.3	—	—	10.0

Premium Carob Powder vs Flour Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Caro... Food 1 Food 1 • TREE OF LIFE, INC. Premium Carob Powder	4.0	200	80.0	60.0	40.0	—	—
Flour Blend Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Flour Blend	55.7	343	82.9	—	2.9	—	2.9

Whole Spelt Flour vs Ivory Teff Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Spelt ... Food 1 Food 1 • PURITY FOODS, INCORPORATED Whole Spelt Flour	40.6	324	67.7	2.9	5.9	2.9	14.7
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

Unbleached All Purpose Flour vs Dosa Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached A... Food 1 Food 1 • DEFENSE COMMISSARY AGENCY Unbleached All Purpose Flour	43.1	333	73.3	3.3	—	—	10.0
Dosa Mix Food 2 Food 2 • DEEP FOODS INC. Dosa Mix	33.1	360	72.0	—	4.0	2.0	12.0

Incagen, 100% Organic Maca Flour vs Bhalia Chappati Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Incagen, 100... Food 1 Food 1 • PERUVIAN IMPORT COMPANY Incagen, 100% Organic Maca Flour	13.7	310	70.0	—	—	—	10.0
Bhalia Chapp... Food 2 Food 2 • V PATEL & SONS INC Bhalia Chappati Flour	35.0	333	73.3	—	13.3	1.7	13.3

Flours & Corn Meal Comparisons For Diabetics