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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Food Lion, All Purpose Flour vs Rio Grande Foods, Chilate Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Food Lion, A... Food 1 Food 1 • FOOD TOWN STORES INC. Food Lion, All Purpose Flour	43.1	367	76.7	3.3	3.3	—	10.0
Rio Grande F... Food 2 Food 2 • RIO GRANDE PRODUCT, INC. Rio Grande Foods, Chilate Flour	43.4	432	84.3	—	4.3	5.0	12.1

Organic High Fiber Coconut Flour vs Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic High... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic High Fiber Coconut Flour	5.7	429	57.1	7.1	35.7	14.3	14.3
Brown Rice F... Food 2 Food 2 • GULF RICE MILLING, INC. Brown Rice Flour	100.0	368	76.2	0.5	3.8	3.2	7.6

100% Organic Coarse Yellow Corn Meal vs Organic Whole Grain Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Organic... Food 1 Food 1 • GOYA FOODS, INC. 100% Organic Coarse Yellow Corn Meal	43.1	333	76.7	—	3.3	—	10.0
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Brown Rice Flour	56.9	350	77.5	—	5.0	2.5	7.5

Yellow Cornmeal, Yellow vs Enriched Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Cornm... Food 1 Food 1 • MARSH HEN MILL Yellow Cornmeal, Yellow	43.3	379	79.3	—	3.4	1.7	6.9
Enriched Yel... Food 2 Food 2 • GOYA FOODS, INC. Enriched Yellow Corn Meal	47.4	367	83.3	—	3.3	—	6.7

Nature's Earthly Choice Great Day Nut Flour Blend, 16 Oz vs Yellow Adluh Self Rising Corn Meal, Yellow

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nature's Ear... Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Nature's Earthly Choice Great Day Nut Flour Blend, 16 Oz	1.8	643	21.4	7.1	14.3	57.1	14.3
Yellow Adluh... Food 2 Food 2 • LAKESIDE MILLS/YELTON MILL DIVISION Yellow Adluh Self Rising Corn Meal, Yellow	39.3	333	73.3	3.3	6.7	3.3	6.7

Organic Unbleached All Purpose Flour vs Xanthan Gum

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Unbl... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Unbleached All Purpose Flour	46.8	353	73.5	—	2.9	1.5	11.8
Xanthan Gum Food 2 Food 2 • JUST ABOUT FOODS LLC Xanthan Gum	0.0	350	80.0	—	80.0	—	10.0

Organic Whole Grain Buckwheat vs Premium Carob Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Buckwheat	62.2	370	73.9	—	4.3	2.2	13.0
Premium Caro... Food 2 Food 2 • TREE OF LIFE, INC. Premium Carob Powder	4.0	200	80.0	60.0	40.0	—	—

Enriched Self Rising White Corn Meal Mix, White vs Antojitos

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Sel... Food 1 Food 1 • RENWOOD MILLS, LLC Enriched Self Rising White Corn Meal Mix, White	39.3	333	73.3	3.3	6.7	3.3	6.7
Antojitos Food 2 Food 2 • AZTECA MILLING CO. Antojitos	41.2	367	76.7	3.3	6.7	3.3	6.7

Banana Flour vs Organic Sesame Flour, Sesame Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Flour Food 1 Food 1 • LENOX CORPORATION Banana Flour	87.5	92	39.8	—	0.9	—	2.7
Organic Sesa... Food 2 Food 2 • NUBELEAF, INC. Organic Sesame Flour, Sesame Flour	19.5	98	27.5	2.5	—	15.0	45.0

All Purpose Enriched Wheat Flour vs Enriched Self Rising White Cornmeal Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • GS1 MEXICO All Purpose Enriched Wheat Flour	100.0	330	74.0	—	5.0	—	9.0
Enriched Sel... Food 2 Food 2 • HOMETOWN FOOD COMPANY Enriched Self Rising White Cornmeal Mix	39.3	367	73.3	—	6.7	3.3	6.7

Organic Amaranth + Quinoa Bread vs Paleo Flour, Ancient Grains With Probiotics

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
Paleo Flour,... Food 2 Food 2 • GLOBAL JUICES AND FRUITS, LLC Paleo Flour, Ancient Grains With Probiotics	24.6	433	56.7	—	13.3	20.0	13.3

Almond Flour Banana Muffin Baking Mix, Banana vs Raw Foods Arrowroot Starch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Flour... Food 1 Food 1 • SIMPLE MILLS Almond Flour Banana Muffin Baking Mix, Banana	23.0	429	66.7	38.1	9.5	14.3	9.5
Raw Foods Ar... Food 2 Food 2 • NAMASTE FOODS LLC Raw Foods Arrowroot Starch	54.0	344	87.5	—	3.1	—	—

Fully Seasoned Corn Meal vs Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fully Season... Food 1 Food 1 • PHOENIX PACIFIC ENTERPRISES Fully Seasoned Corn Meal	43.3	333	76.7	—	3.3	1.7	6.7
Almond Flour Food 2 Food 2 • TOPCO ASSOCIATES, INC. Almond Flour	3.5	600	20.0	6.7	6.7	53.3	20.0

Organic Whole Wheat Flour vs All Purpose Gluten Free Flour Mix, All Purpose

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • SLT FOODS INC. Organic Whole Wheat Flour	100.0	367	75.7	5.2	14.6	1.7	12.2
All Purpose ... Food 2 Food 2 • THE KROGER CO. All Purpose Gluten Free Flour Mix, All Purpose	41.2	367	76.7	—	6.7	3.3	6.7

Instant Corn Masa Flour vs Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Corn... Food 1 Food 1 • OLE MEXICAN FOODS, INC. Instant Corn Masa Flour	42.9	267	76.7	—	3.3	3.3	10.0
Brown Rice F... Food 2 Food 2 • GULF RICE MILLING, INC. Brown Rice Flour	100.0	368	76.2	0.5	3.8	3.2	7.6

Gluten Free All Purpose Baking Flour vs Stone House Bread, Charnushka Rye

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Gluten Free All Purpose Baking Flour	41.1	353	73.5	—	11.8	1.5	8.8
Stone House ... Food 2 Food 2 • STONE HOUSE BREAD, INC. Stone House Bread, Charnushka Rye	55.1	222	51.9	—	—	0.9	7.4

Premium All Purpose Natural White Flour vs Rye Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium All ... Food 1 Food 1 • WHEAT-MONTANA FARMS, INC. Premium All Purpose Natural White Flour	52.6	342	73.7	—	2.6	—	13.2
Rye Flour Food 2 Food 2 • HODGSON MILL INC Rye Flour	33.1	300	73.3	—	16.7	3.3	10.0

Enriched, Bleached, Presifted Self Rising Flour vs Amazonas Rainforest Product, Harina Crema De Semola Corn Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched, Bl... Food 1 Food 1 • FAMILY DOLLAR STORES INC. Enriched, Bleached, Presifted Self Rising Flour	41.2	333	73.3	3.3	3.3	—	10.0
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

Baking Aid Xanthan Gum Premium Quality vs White Corn Meal, White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baking Aid X... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Baking Aid Xanthan Gum Premium Quality	0.0	333	77.8	—	77.8	—	11.1
White Corn M... Food 2 Food 2 • WAL-MART STORES, INC. White Corn Meal, White	41.5	333	73.3	—	3.3	—	6.7

100% Peanut Powder! vs Hodgson Mill, White Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Peanut ... Food 1 Food 1 • CRAZY RICHARD'S FOODS INC. 100% Peanut Powder!	1.8	417	25.0	8.3	16.7	12.5	50.0
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

Flours & Corn Meal Comparisons For Diabetics