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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Key Food, All Purpose Flour vs Whole Wheat Organic Flour, Whole Wheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Food, Al... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, All Purpose Flour	41.2	333	73.3	—	3.3	—	10.0
Whole Wheat ... Food 2 Food 2 • UNITED NATURAL FOODS, INC. Whole Wheat Organic Flour, Whole Wheat	35.0	333	70.0	—	10.0	1.7	13.3

Oat Flour vs Harina De Maiz Amarillo Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oat Flour Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Oat Flour	36.6	400	73.3	—	10.0	6.7	13.3
Harina De Ma... Food 2 Food 2 • IBERIA FOODS CORPORATION Harina De Maiz Amarillo Yellow Corn Meal	53.2	371	80.0	2.9	2.9	1.4	5.7

Organic Cassava Flour vs Flavored Corn Flake Crumbs, Corn Flake

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

Wheat Organic Pastry Flour, Wheat vs Hodgson Mill, White Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Organi... Food 1 Food 1 • MAINE GRAINS Wheat Organic Pastry Flour, Wheat	37.2	333	76.7	—	13.3	1.7	10.0
Hodgson Mill... Food 2 Food 2 • HODGSON MILL INC Hodgson Mill, White Whole Wheat Flour	35.0	333	70.0	3.3	10.0	1.7	13.3

Super Fine Almond Flour vs Amazonas Rainforest Product, Harina Crema De Semola Corn Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Fine A... Food 1 Food 1 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Super Fine Almond Flour	1.8	571	21.4	7.1	14.3	50.0	21.4
Amazonas Rai... Food 2 Food 2 • AMAZONAS IMPORTS, INC. Amazonas Rainforest Product, Harina Crema De Semola Corn Flour	7.2	395	32.6	7.0	23.3	18.6	34.9

Original Corn Bread Mix vs Hungarian Enriched 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
Hungarian En... Food 2 Food 2 • PEAVEY COMPANY Hungarian Enriched Unbleached Flour	41.2	367	73.3	—	3.3	—	10.0

All Purpose Flour Mix With Ancient Grains, Ancient Grains vs All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • ENJOY LIFE NATURAL BRANDS, LLC All Purpose Flour Mix With Ancient Grains, Ancient Grains	40.5	367	73.3	—	3.3	1.7	16.7
All Purpose ... Food 2 Food 2 • US SOY All Purpose Flour	41.3	345	79.3	3.5	6.9	1.7	6.9

Blanched Almond Flour vs All Purpose Unbleached Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blanched Alm... Food 1 Food 1 • TARGET STORES Blanched Almond Flour	1.8	571	21.4	7.1	14.3	50.0	21.4
All Purpose ... Food 2 Food 2 • BRANDLESS, INC All Purpose Unbleached Wheat Flour	44.8	353	73.5	—	5.9	1.5	11.8

Premium Quality Xanthan Gum vs Blanched Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Qual... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Premium Quality Xanthan Gum	13.7	333	77.8	—	—	—	11.1
Blanched Alm... Food 2 Food 2 • TARGET STORES Blanched Almond Flour	1.8	571	21.4	7.1	14.3	50.0	21.4

Oat Flour vs Organic Whole Grain Buckwheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Oat Flour Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Oat Flour	36.6	400	73.3	—	10.0	6.7	13.3
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

Traditional Flavor Authentic Instant Yellow Corn Masa Flour, Traditional vs Gluten Free Seasoned Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • BUNGE MILLING INC. Traditional Flavor Authentic Instant Yellow Corn Masa Flour, Traditional	38.9	367	76.7	—	10.0	5.0	10.0
Gluten Free ... Food 2 Food 2 • HOMEGROWN FAMILY FOODS LLC Gluten Free Seasoned Flour	21.7	333	73.3	—	—	—	6.7

Raw Foods Arrowroot Starch vs Organic Mesquite Powder Sweet Gluten Free Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Foods Ar... Food 1 Food 1 • NAMASTE FOODS LLC Raw Foods Arrowroot Starch	54.0	344	87.5	—	3.1	—	—
Organic Mesq... Food 2 Food 2 • BOOKS THAT WORK Organic Mesquite Powder Sweet Gluten Free Flour	17.5	367	80.0	46.7	20.0	—	13.3

Enriched Bleached Pre Sifted Self Rising Flour vs Enriched, Bleached Premium All Purpose Flour

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
Enriched, Bl... Food 2 Food 2 • STAFFORD COUNTY FLOUR MILLS Enriched, Bleached Premium All Purpose Flour	41.2	333	73.3	3.3	3.3	—	10.0

Goya, White Corn Meal vs Yellow Enriched & Degerminated Cornmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya, White ... Food 1 Food 1 • GOYA FOODS, INC. Goya, White Corn Meal	43.4	357	78.6	—	—	—	7.1
Yellow Enric... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Yellow Enriched & Degerminated Cornmeal	45.3	333	80.0	3.3	3.3	1.7	6.7

Flavored Corn Flake Crumbs, Corn Flake vs Fresh Durum Atta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flavored Cor... Food 1 Food 1 • QUALITY FROZEN FOODS INC. Flavored Corn Flake Crumbs, Corn Flake	43.4	357	82.1	7.1	3.6	—	7.1
Fresh Durum ... Food 2 Food 2 • IFFCO INC. Fresh Durum Atta	41.0	357	65.7	2.9	5.7	1.4	11.4

Presifted Whole Wheat Flour vs Flour Mix

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
Flour Mix Food 2 Food 2 • SAGE V FOODS LLC Flour Mix	43.3	367	76.7	—	3.3	1.7	6.7

Pamela's Almond Flour, 14 Oz vs Dark Chocolate Chip Premium Cookie Mix, Dark Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pamela's Alm... Food 1 Food 1 • PAMELA'S PRODUCTS INC. Pamela's Almond Flour, 14 Oz	1.8	600	20.0	6.7	13.3	53.3	20.0
Dark Chocola... Food 2 Food 2 • CONTINENTAL MILLS, INC. Dark Chocolate Chip Premium Cookie Mix, Dark Chocolate	31.2	450	80.0	45.0	—	10.0	5.0

Garbanzo Fava Flour vs Gluten Free Instant Corn Masa Flour Tortillas

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garbanzo Fav... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Garbanzo Fava Flour	30.5	400	62.9	2.9	17.1	5.7	20.0
Gluten Free ... Food 2 Food 2 • AZTECA MILLING CO. Gluten Free Instant Corn Masa Flour Tortillas	41.8	367	76.7	3.3	6.7	3.3	—

Traditional Flavor 100% White Corn Flour, Traditional vs Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • BUENO ALIMENTOS, S.A. Traditional Flavor 100% White Corn Flour, Traditional	40.8	367	76.7	—	6.7	5.0	10.0
Rice Flour Food 2 Food 2 • DINA'S COZY CABIN Rice Flour	69.1	326	76.1	—	—	—	6.5

Organic Gluten Free Brown Rice Flour vs Organic Oat Bran

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Glut... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Gluten Free Brown Rice Flour	50.9	371	77.1	—	2.9	2.9	8.6
Organic Oat ... Food 2 Food 2 • NOW HEALTH GROUP INC. Organic Oat Bran	38.4	342	63.2	2.6	10.5	6.6	15.8

Flours & Corn Meal Comparisons For Diabetics