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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Ancient Quinoa Harvest Quinoa Gluten Free vs Masa Harina Golden Corn Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Quin... Food 1 Food 1 • QUINOA CORPORATION Ancient Quinoa Harvest Quinoa Gluten Free	40.2	388	67.7	2.9	6.5	5.9	11.8
Masa Harina ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Masa Harina Golden Corn Flour	37.3	345	72.4	—	6.9	3.5	6.9

All Purpose Bleached Flour vs Pumpkin Flour, Organic Pumpkin Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. All Purpose Bleached Flour	45.1	355	77.4	—	3.2	—	9.7
Pumpkin Flou... Food 2 Food 2 • MAXX MOUNT Pumpkin Flour, Organic Pumpkin Flour	30.9	364	71.4	28.6	14.3	3.6	14.3

Paleo Baking Flour vs Kroger, Unbleached All Purpose Enriched Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Paleo Baking... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Paleo Baking Flour	18.8	478	56.5	4.4	13.0	17.4	17.4
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

Durum Atta Flour Blend, Atta vs Organic Green Banana Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Durum Atta F... Food 1 Food 1 • GOLDEN TEMPLE Durum Atta Flour Blend, Atta	38.8	367	73.3	—	6.7	1.7	13.3
Organic Gree... Food 2 Food 2 • EDWARD & SONS TRADING CO., INC Organic Green Banana Flour	18.0	364	90.9	—	9.1	—	—

Unbleached White All Purpose Flour vs Blanched Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached W... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Unbleached White All Purpose Flour	44.9	353	70.6	—	2.9	1.5	11.8
Blanched Alm... Food 2 Food 2 • TARGET STORES Blanched Almond Flour	1.8	571	21.4	7.1	14.3	50.0	21.4

All Purpose Unbleached Flour vs Enriched Bleached Pre Sifted All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • TOPCO ASSOCIATES, INC. All Purpose Unbleached Flour	41.2	367	73.3	—	3.3	—	10.0
Enriched Ble... Food 2 Food 2 • HOMETOWN FOOD COMPANY Enriched Bleached Pre Sifted All Purpose Flour	43.1	355	74.2	3.2	3.2	1.6	9.7

Chocolate Chip Cookie Dough Plant Based Keto Bar, Chocolate vs Masa Harina Golden Corn Flour

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
Masa Harina ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Masa Harina Golden Corn Flour	43.2	375	81.3	3.1	6.2	59.4	6.3

Cauliflower Flour vs All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauliflower ... Food 1 Food 1 • JUST ABOUT FOODS LLC Cauliflower Flour	19.1	333	56.7	23.3	23.3	3.3	20.0
All Purpose ... Food 2 Food 2 • HOMETOWN FOOD COMPANY All Purpose Flour	45.1	355	74.2	—	—	—	9.7

Andean Heritage Flour, Kaniwa vs Enriched Unbleached Bread Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Andean Herit... Food 1 Food 1 • POWER-SELLES IMPORTS Andean Heritage Flour, Kaniwa	30.6	375	65.6	3.1	15.6	7.8	15.6
Enriched Unb... Food 2 Food 2 • AHOLD USA, INC. Enriched Unbleached Bread Flour	42.7	367	73.3	—	—	1.7	13.3

Coconut Flour vs Bread & Pizza Bleached Enriched Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Flour Food 1 Food 1 • TARGET STORES Coconut Flour	5.7	462	61.5	7.7	38.5	11.5	15.4
Bread & Pizz... Food 2 Food 2 • WAL-MART STORES, INC. Bread & Pizza Bleached Enriched Flour	41.2	367	73.3	—	3.3	—	10.0

Gluten Free Almond Flour vs Self Rising Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • HY-VEE, INC. Gluten Free Almond Flour	3.5	600	20.0	6.7	6.7	53.3	20.0
Self Rising ... Food 2 Food 2 • DELHAIZE AMERICA, INC. Self Rising Flour	43.2	355	74.2	3.2	3.2	—	9.7

White Enriched Corn Meal, White vs Gluten Free Ancient Grains Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Enrich... Food 1 Food 1 • TOPCO ASSOCIATES, INC. White Enriched Corn Meal, White	45.3	333	80.0	3.3	3.3	1.7	6.7
Gluten Free ... Food 2 Food 2 • CUP4CUP, LLC Gluten Free Ancient Grains Flour	37.2	333	77.8	—	7.4	3.7	7.4

Azul Instant Blue Corn Masa Flour Tortillas, Azul vs Premium All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Azul Instant... Food 1 Food 1 • AZTECA MILLING CO. Azul Instant Blue Corn Masa Flour Tortillas, Azul	39.1	367	73.3	—	6.7	5.0	6.7
Premium All ... Food 2 Food 2 • WHEAT-MONTANA FARMS, INC. Premium All Purpose Flour	52.6	342	73.7	—	2.6	—	13.2

Selecta, Flour Tortilla Mix vs Enriched, Bleached, Presifted All Purpose 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
Enriched, Bl... Food 2 Food 2 • FAMILY DOLLAR STORES INC. Enriched, Bleached, Presifted All Purpose Flour	43.1	367	76.7	3.3	3.3	—	10.0

Coconut Organic Flour, Coconut vs Enriched, Bleached & Pre Sifted Self Rising Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Orga... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Coconut Organic Flour, Coconut	5.7	385	61.5	15.4	38.5	11.5	15.4
Enriched, Bl... Food 2 Food 2 • WAL-MART STORES, INC. Enriched, Bleached & Pre Sifted Self Rising Flour	41.2	333	73.3	3.3	3.3	—	10.0

Wheat Germ vs Enriched, Pre Sifted Bleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Germ Food 1 Food 1 • TARGET STORES Wheat Germ	7.5	385	46.2	15.4	15.4	7.7	23.1
Enriched, Pr... Food 2 Food 2 • TARGET STORES Enriched, Pre Sifted Bleached All Purpose Flour	41.2	367	73.3	—	3.3	—	10.0

Enriched White Cornmeal vs Unbleached Enriched All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Whi... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Enriched White Cornmeal	45.3	333	80.0	3.3	3.3	1.7	6.7
Unbleached E... Food 2 Food 2 • HARRIS-TEETER INC. Unbleached Enriched All Purpose Flour	43.1	367	76.7	3.3	3.3	—	10.0

Rice Flour vs Golden Tropics, Plantain Fufu Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Flour Food 1 Food 1 • GS1 MEXICO Rice Flour	100.0	360	80.0	—	1.0	1.0	7.0
Golden Tropi... Food 2 Food 2 • GOLDEN TROPICS, LTD. Golden Tropics, Plantain Fufu Flour	100.0	267	84.0	—	1.0	0.1	2.0

Whole Wheat Flour vs Gluten Free Seasoned Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • WHEAT-MONTANA FARMS, INC. Whole Wheat Flour	44.6	316	73.7	2.6	13.2	2.6	13.2
Gluten Free ... Food 2 Food 2 • HOMEGROWN FAMILY FOODS LLC Gluten Free Seasoned Flour	21.7	333	73.3	—	—	—	6.7

Buttermilk Corn Meal Mix vs Cassava Gluten Free Flour, Cassava

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk C... Food 1 Food 1 • HOMETOWN FOOD COMPANY Buttermilk Corn Meal Mix	39.3	367	73.3	3.3	6.7	3.3	6.7
Cassava Glut... Food 2 Food 2 • THE KROGER CO. Cassava Gluten Free Flour, Cassava	53.7	375	87.5	6.3	3.1	—	3.1

Flours & Corn Meal Comparisons For Diabetics