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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Enriched All Purpose Wheat Flour And White Grape Seed Flour Blend vs Mama Tere, Pea 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
Mama Tere, P... Food 2 Food 2 • FAMILY FOOD DISTRIBUTORS, INC. Mama Tere, Pea Flour	88.5	122	41.6	—	0.9	—	18.6

Corn Masa Flour Tortillas vs All Purpose Baking Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Masa Fl... Food 1 Food 1 • CROOK-MILLER CO. Corn Masa Flour Tortillas	40.9	367	76.7	3.3	6.7	3.3	10.0
All Purpose ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. All Purpose Baking Flour	37.2	294	64.7	2.9	8.8	2.9	8.8

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

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
All Purpose ... Food 2 Food 2 • 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

Carob Powder vs Masarepa Enriched White Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carob Powder Food 1 Food 1 • NOW HEALTH GROUP INC. Carob Powder	13.8	233	86.7	46.7	40.0	—	6.7
Masarepa Enr... Food 2 Food 2 • GOYA FOODS, INC. Masarepa Enriched White Corn Meal	43.4	357	78.6	—	—	—	7.1

Multi Purpose Flour Mix vs Yellow Corn Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Multi Purpos... Food 1 Food 1 • SAGE V FOODS LLC Multi Purpose Flour Mix	43.3	367	76.7	—	3.3	1.7	6.7
Yellow Corn ... Food 2 Food 2 • SABOR DI TERRA Yellow Corn Flour	74.6	360	78.0	—	2.0	2.0	8.0

Whole Wheat Flour 100% Of The Wheat Germ, Bran & Endosperm vs Gluten Free All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • 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
Gluten Free ... Food 2 Food 2 • CONTINENTAL MILLS, INC. Gluten Free All Purpose Flour	43.2	367	76.7	—	3.3	3.3	6.7

Crunchy Almond Flour Double Chocolate Cookies, Chocolate vs Enriched, Bleached & Pre Sifted Self Rising Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Crunchy Almo... Food 1 Food 1 • SIMPLE MILLS Crunchy Almond Flour Double Chocolate Cookies, Chocolate	26.3	517	55.2	27.6	6.9	31.0	6.9
Enriched, Bl... Food 2 Food 2 • ROUSE'S ENTERPRISES, INC. Enriched, Bleached & Pre Sifted Self Rising Flour	43.1	333	76.7	—	3.3	—	10.0

Organic Buckwheat Flour vs Sweet Potato Baking Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Buck... Food 1 Food 1 Organic Buckwheat Flour	34.9	333	70.0	3.3	10.0	3.3	13.3
Sweet Potato... Food 2 Food 2 • HEALTHIER WAY FOODS, LLC Sweet Potato Baking Flour	35.5	367	80.0	30.0	20.0	—	6.7

Brown Teff Flour, Brown vs Flaxseed Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Teff F... Food 1 Food 1 • THE TEFF COMPANY Brown Teff Flour, Brown	64.4	383	80.9	2.1	10.6	2.1	10.6
Flaxseed Meal Food 2 Food 2 • RALEY'S Flaxseed Meal	0.0	500	28.6	—	28.6	42.9	21.4

Almond Flour vs Sweet White Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Flour Food 1 Food 1 • SUPERVALU, INC. Almond Flour	1.7	615	15.4	7.7	7.7	53.9	23.1
Sweet White ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Sweet White Rice Flour	61.0	375	80.0	2.5	2.5	1.3	7.5

Enriched, Bleached & Pre Sifted Self Rising Flour vs Moon Rabbit Foods, Premium Cassava Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched, Bl... Food 1 Food 1 • WAL-MART STORES, INC. Enriched, Bleached & Pre Sifted Self Rising Flour	41.2	333	73.3	3.3	3.3	—	10.0
Moon Rabbit ... Food 2 Food 2 • MOON RABBIT FOODS, LLC Moon Rabbit Foods, Premium Cassava Flour	68.0	380	92.5	—	7.5	—	—

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • BRANDLESS, INC All Purpose Unbleached Wheat Flour	44.8	353	73.5	—	5.9	1.5	11.8
Enriched Ble... Food 2 Food 2 • SUPERVALU, INC. Enriched Bleached Pre Sifted All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0

Organic Rye Flour vs Heirloom Blue Corn Masa Harina, Heirloom Blue Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Rye ... Food 1 Food 1 • THE KING ARTHUR FLOUR COMPANY, INC. Organic Rye Flour	37.3	333	76.7	—	13.3	—	10.0
Heirloom Blu... Food 2 Food 2 • MASIENDA LLC Heirloom Blue Corn Masa Harina, Heirloom Blue Corn	30.2	323	63.3	2.0	11.7	3.3	10.0

Black Bean Flour vs Unbleached Enriched Super Fine Cake Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Bean F... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Black Bean Flour	32.4	343	62.9	2.9	14.3	—	22.9
Unbleached E... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Unbleached Enriched Super Fine Cake Flour	48.9	353	76.5	—	2.9	—	11.8

100% Organic Coconut Fine Flour vs Yellow Corn Meal Harina

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Organic... Food 1 Food 1 • EDWARD & SONS TRADING CO., INC 100% Organic Coconut Fine Flour	7.6	429	64.3	7.1	35.7	14.3	14.3
Yellow Corn ... Food 2 Food 2 • SHURFINE Yellow Corn Meal Harina	45.3	333	80.0	3.3	3.3	1.7	6.7

Organic Oat Flour vs Organic Mesquite Powder Sweet Gluten Free Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Oat ... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Oat Flour	32.8	367	66.7	—	10.0	6.7	13.3
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

Gluten Free All Purpose Flour Blend vs Fine Grind Stone Ground Cornmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Gluten Free All Purpose Flour Blend	39.4	346	80.8	—	3.8	—	7.7
Fine Grind S... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Fine Grind Stone Ground Cornmeal	54.9	375	80.0	2.5	10.0	3.8	7.5

All Purpose Gluten Free 1 To 1 Baking Flour vs Organic Farro

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • JUST ABOUT FOODS LLC All Purpose Gluten Free 1 To 1 Baking Flour	34.7	400	70.0	—	10.0	10.0	10.0
Organic Farro Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Farro	54.6	356	73.3	—	11.1	2.2	11.1

Stone Milled Whole Wheat All Purpose Flour vs Blue Corn Organic Flour, Blue Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stone Milled... Food 1 Food 1 • RAINBOW GAMES INC Stone Milled Whole Wheat All Purpose Flour	37.3	333	76.7	1.0	13.0	2.0	10.0
Blue Corn Or... Food 2 Food 2 • JUST ABOUT FOODS LLC Blue Corn Organic Flour, Blue Corn	33.2	367	76.7	—	20.0	3.3	10.0

Bleached Presifted Enriched All Purpose Flour vs Whole Grain Stone Ground Corn Flour, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached Pre... Food 1 Food 1 • MARKET BASKET INC. Bleached Presifted Enriched All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Stone Ground Corn Flour, Whole Grain	43.1	387	80.7	3.2	9.7	4.8	6.5

Flours & Corn Meal Comparisons For Diabetics