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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Extra Fine Old Fashion Ground White Corn Meal, Extra Fine Old Fashion Ground White vs Organic Reishi Mushroom Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Extra Fine O... Food 1 Food 1 • POLLARD MILLING COMPANY Extra Fine Old Fashion Ground White Corn Meal, Extra Fine Old Fashion Ground White	41.2	33	76.7	—	6.7	3.3	6.7
Organic Reis... Food 2 Food 2 • DELSUR TRADING, LLC Organic Reishi Mushroom Powder	1.9	333	66.7	—	33.3	—	33.3

Nut Flour Blend vs Premium Quality Xanthan Gum

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nut Flour Blend Food 1 Food 1 • PAMELA'S PRODUCTS INC. Nut Flour Blend	5.4	600	33.3	—	13.3	46.7	13.3
Premium Qual... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Premium Quality Xanthan Gum	13.7	333	77.8	—	—	—	11.1

Whole Spelt Flour vs Bow & Arrow, Indian Blend Cornmeal

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
Bow & Arrow,... Food 2 Food 2 • UTE MOUNTAIN FARM & RANCH ENTERPRISE Bow & Arrow, Indian Blend Cornmeal	37.0	333	73.3	3.3	10.0	5.0	10.0

Corn Meal vs Garbanzo Fava Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Meal Food 1 Food 1 • HOMETOWN FOOD COMPANY Corn Meal	43.2	387	77.4	—	6.5	3.2	6.5
Garbanzo Fav... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Garbanzo Fava Flour	30.5	400	62.9	2.9	17.1	5.7	20.0

Self Rising Flour vs All Purpose Baking Mix With Whole Grains

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • FARINUP Self Rising Flour	42.8	367	73.3	—	—	—	13.3
All Purpose ... Food 2 Food 2 • BELLA GLUTEN-FREE LLC All Purpose Baking Mix With Whole Grains	59.3	350	77.5	—	2.5	1.3	5.0

Self Rising Corn Meal Mix vs Cauliflower Based Baking Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • HOMETOWN FOOD COMPANY Self Rising Corn Meal Mix	39.3	355	71.0	—	6.5	3.2	6.5
Cauliflower ... Food 2 Food 2 • CAULIPOWER, LLC Cauliflower Based Baking Mix	27.5	333	70.8	4.2	12.5	—	8.3

Coconut Flour Organic Superfood vs 'Oo' Pizza Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Flou... Food 1 Food 1 • NUTIVA, INC. Coconut Flour Organic Superfood	5.6	333	55.6	16.7	38.9	19.4	16.7
'Oo' Pizza F... Food 2 Food 2 • SAFEWAY, INC. 'Oo' Pizza Flour	41.2	333	73.3	—	3.3	—	10.0

All Purpose Gluten Free Baking Flour vs Enriched All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • GIANT EAGLE, INC. All Purpose Gluten Free Baking Flour	45.7	367	80.0	—	3.3	—	3.3
Enriched All... Food 2 Food 2 • SHAWNEE MILLING COMPANY Enriched All Purpose Flour	41.2	333	73.3	3.3	3.3	—	10.0

Teff Flour vs Instant Corn Masa Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Teff Flour Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Teff Flour	48.7	371	77.1	2.9	5.7	2.9	11.4
Instant Corn... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Instant Corn Masa Flour	75.6	364	76.4	1.8	7.3	3.6	—

Organic Baking Flour vs Unbleached White Fine Pastry Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Baki... Food 1 Food 1 • P & O DISTRIBUTORS INC Organic Baking Flour	0.0	364	0.1	5.8	5.8	2.9	—
Unbleached W... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Unbleached White Fine Pastry Flour	49.0	353	76.5	—	2.9	1.5	8.8

Bob's Red Mill, Sweet Dairy Whey vs Cake Enhancer

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bob's Red Mi... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Sweet Dairy Whey	11.7	375	75.0	62.5	—	—	12.5
Cake Enhancer Food 2 Food 2 • THE KING ARTHUR FLOUR COMPANY, INC. Cake Enhancer	1.9	500	50.0	—	—	25.0	—

Instant Corn Masa Flour vs Enriched | Pre Sifted All Purpose Bleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Corn... Food 1 Food 1 • WAL-MART STORES, INC. Instant Corn Masa Flour	40.9	367	76.7	3.3	6.7	3.3	10.0
Enriched \| P... Food 2 Food 2 • NASH FINCH COMPANY Enriched \| Pre Sifted All Purpose Bleached Flour	43.1	367	76.7	—	3.3	—	10.0

Golden Flaxseed Meal vs Yellow Stone Ground Self Rising Corn Meal Mix, Yellow

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Golden Flaxs... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Golden Flaxseed Meal	1.8	538	30.8	—	23.1	34.6	23.1
Yellow Stone... Food 2 Food 2 • HOUSE-AUTRY MILLS INC. Yellow Stone Ground Self Rising Corn Meal Mix, Yellow	39.3	333	73.3	—	6.7	3.3	6.7

Enriched Bleached Wheat Flour vs Platain Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Ble... Food 1 Food 1 • HOMETOWN FOOD COMPANY Enriched Bleached Wheat Flour	43.4	333	76.7	—	3.3	—	6.7
Platain Flour Food 2 Food 2 • GOLDEN TROPICS, LTD. Platain Flour	47.8	291	42.9	—	—	0.3	1.8

Enriched Bleached All Purpose Flour vs Gluten Free Organic Cassava Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Ble... Food 1 Food 1 • TOPS MARKETS, LLC Enriched Bleached All Purpose Flour	43.1	333	76.7	—	3.3	—	10.0
Gluten Free ... Food 2 Food 2 • EDWARD & SONS TRADING CO., INC Gluten Free Organic Cassava Flour	18.0	318	81.8	9.1	—	—	—

Hard Red Spring Wheat Flour vs Inca's Food Maca Flour, 8.8 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hard Red Spr... Food 1 Food 1 • EARLY BIRD FARM Hard Red Spring Wheat Flour	40.7	368	73.7	—	18.4	—	15.8
Inca's Food ... Food 2 Food 2 • PERUVIAN IMPORT COMPANY Inca's Food Maca Flour, 8.8 Oz	9.8	310	70.0	—	20.0	—	10.0

Enriched Bleached Pre Sifted All Purpose Flour vs Flavored Corn Flake Crumbs, Corn Flake

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Ble... Food 1 Food 1 • SUPERVALU, INC. Enriched Bleached Pre Sifted All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0
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

Dynasty, Tempura vs Enriched & Bleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dynasty, Tem... Food 1 Food 1 • JFC INTERNATIONAL INC. Dynasty, Tempura	35.5	308	69.2	3.9	—	—	7.7
Enriched & B... Food 2 Food 2 • BASHAS' MARKETS Enriched & Bleached All Purpose Flour	45.1	367	76.7	—	—	—	10.0

Whole Wheat Organic Flour, Whole Wheat vs Pre Cooked White Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • UNITED NATURAL FOODS, INC. Whole Wheat Organic Flour, Whole Wheat	35.0	333	70.0	—	10.0	1.7	13.3
Pre Cooked W... Food 2 Food 2 • INTERNATIONAL GRAINS AND CEREAL LLC Pre Cooked White Corn Meal	43.3	367	80.0	—	6.7	1.7	6.7

Pre Cooked Yellow Corn Meal vs Organic Carrot Whole Food Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pre Cooked Y... Food 1 Food 1 • INTERNATIONAL GRAINS AND CEREAL LLC Pre Cooked Yellow Corn Meal	43.3	367	80.0	—	6.7	1.7	6.7
Organic Carr... Food 2 Food 2 • NUBELEAF, INC. Organic Carrot Whole Food Powder	10.9	340	80.0	39.0	24.0	2.0	10.0

Flours & Corn Meal Comparisons For Diabetics