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.

Badlow

All Purpose Gluten Free 1 To 1 Baking Flour vs White Enriched Self Rising Corn Meal, White

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
White Enrich... Food 2 Food 2 • CHINA DOLL RICE AND BEANS INC. White Enriched Self Rising Corn Meal, White	43.4	333	76.7	—	3.3	—	6.7

Wheat Organic Pastry Flour, Wheat vs Perfect Flour Blend

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
Perfect Flou... Food 2 Food 2 • NAMASTE FOODS LLC Perfect Flour Blend	67.2	370	80.4	—	6.5	2.2	4.4

Self Rising Flour vs Enriched White Cornmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • DELHAIZE AMERICA, INC. Self Rising Flour	43.2	355	74.2	3.2	3.2	—	9.7
Enriched Whi... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Enriched White Cornmeal	45.3	333	80.0	3.3	3.3	1.7	6.7

Flaxseed Meal vs Extra Fine Old Fashion Ground White Corn Meal, Extra Fine Old Fashion Ground White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flaxseed Meal Food 1 Food 1 • RALEY'S Flaxseed Meal	0.0	500	28.6	—	28.6	42.9	21.4
Extra Fine O... Food 2 Food 2 • 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

Anti Grain, Sweet Potato Flour vs Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Anti Grain, ... Food 1 Food 1 • MAXX MOUNT Anti Grain, Sweet Potato Flour	41.5	375	82.1	14.3	7.1	3.6	3.6
Yellow Corn ... Food 2 Food 2 • IBERIA FOODS CORPORATION Yellow Corn Meal	45.4	367	80.0	—	3.3	—	6.7

Unbleached & Unenriched Cake Flour vs Chickpea Gluten Free Flour, Chickpea

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached &... Food 1 Food 1 • HODGSON MILL INC Unbleached & Unenriched Cake Flour	45.4	367	80.0	—	3.3	—	6.7
Chickpea Glu... Food 2 Food 2 • THE KROGER CO. Chickpea Gluten Free Flour, Chickpea	28.5	367	63.3	10.0	13.3	6.7	20.0

White Corn Meal vs High Protein Textured Vegetable Protein

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Corn Meal Food 1 Food 1 • C.A. PROMESA White Corn Meal	43.3	367	80.0	—	6.7	1.7	6.7
High Protein... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. High Protein Textured Vegetable Protein	5.4	333	29.2	12.5	16.7	—	50.0

Semolina vs Organic Masa Harina Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Semolina Food 1 Food 1 • RAMDEV Semolina	68.2	376	78.3	—	2.2	2.2	10.9
Organic Masa... Food 2 Food 2 • KING ARTHUR BAKING COMPANY INC. Organic Masa Harina Flour	40.8	367	76.7	—	6.7	5.0	10.0

Corn Multi Purpose Flour Natural Foods, Corn vs Whole Wheat Flour Chakki Atta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Multi P... Food 1 Food 1 • COAST TO COAST PRODUCE Corn Multi Purpose Flour Natural Foods, Corn	57.4	342	75.0	—	2.5	1.5	4.5
Whole Wheat ... Food 2 Food 2 • GS1 MEXICO Whole Wheat Flour Chakki Atta	40.9	333	72.7	3.0	9.1	1.5	12.1

Self Rising Light Baking Flour vs White Enriched Medium Stone Ground Corn Meal, White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • HOMETOWN FOOD COMPANY Self Rising Light Baking Flour	41.5	333	73.3	—	3.3	—	6.7
White Enrich... Food 2 Food 2 • CHINA DOLL RICE AND BEANS INC. White Enriched Medium Stone Ground Corn Meal, White	37.3	333	76.7	3.3	13.3	3.3	6.7

Organic All Purpose Flour vs All Purpose White Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic All ... Food 1 Food 1 • PUBLIX SUPER MARKETS, INC. Organic All Purpose Flour	40.9	367	73.3	—	3.3	—	13.3
All Purpose ... Food 2 Food 2 • HODGSON MILL INC All Purpose White Flour	43.1	367	76.7	—	3.3	—	10.0

Hodgson Mill, White Whole Wheat Flour vs Ancient Quinoa Harvest Quinoa Gluten Free

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hodgson Mill... Food 1 Food 1 • HODGSON MILL INC Hodgson Mill, White Whole Wheat Flour	35.0	333	70.0	3.3	10.0	1.7	13.3
Ancient Quin... Food 2 Food 2 • QUINOA CORPORATION Ancient Quinoa Harvest Quinoa Gluten Free	40.2	388	67.7	2.9	6.5	5.9	11.8

Almond Flour vs All Purpose White Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Flour Food 1 Food 1 • C & F FOODS INC. Almond Flour	7.0	607	21.4	3.6	7.1	53.6	21.4
All Purpose ... Food 2 Food 2 • HODGSON MILL INC All Purpose White Flour	43.1	333	76.7	—	3.3	—	10.0

White Almond Flour, White vs Golden Tropics, Cocoyam Fufu Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Almond... Food 1 Food 1 • LIEBER CHOCOLATE & FOOD PRODUCTS CO. White Almond Flour, White	3.5	600	16.7	—	10.0	50.0	23.3
Golden Tropi... Food 2 Food 2 • GOLDEN TROPICS, LTD. Golden Tropics, Cocoyam Fufu Flour	100.0	267	84.0	—	1.0	0.1	2.0

Bleached, Enriched, Pre Sifted All Purpose Flour vs Living Intentions, Sprouted Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached, En... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Bleached, Enriched, Pre Sifted All Purpose Flour	100.0	355	74.2	3.2	3.2	—	9.7
Living Inten... Food 2 Food 2 • LIVING INTENTIONS, LLC Living Intentions, Sprouted Flour	33.4	432	46.4	3.6	14.3	25.0	17.9

Rice Flour vs Hungarian Enriched Unbleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Flour Food 1 Food 1 • PACIFIC EASTERN TRADING CORP. Rice Flour	47.3	393	85.7	—	—	—	7.1
Hungarian En... Food 2 Food 2 • PEAVEY COMPANY Hungarian Enriched Unbleached Flour	41.2	367	73.3	—	3.3	—	10.0

Enriched Rice Flour vs Sweet Potato Organic Flour, Sweet Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Ric... Food 1 Food 1 • GOYA FOODS, INC. Enriched Rice Flour	47.4	367	80.0	—	—	—	6.7
Sweet Potato... Food 2 Food 2 • EDWARD & SONS TRADING CO., INC Sweet Potato Organic Flour, Sweet Potato	45.4	367	83.3	13.3	6.7	—	6.7

Proinca, Purple Corn Flour Mix vs Enriched Bleached Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Proinca, Pur... Food 1 Food 1 • AMAZONAS IMPORTS, INC. Proinca, Purple Corn Flour Mix	44.4	429	83.9	—	2.1	4.6	12.5
Enriched Ble... Food 2 Food 2 • HOMETOWN FOOD COMPANY Enriched Bleached Wheat Flour	43.4	333	76.7	—	3.3	—	6.7

Coconut Flour, Coconut vs Enriched Bleached Self Rising Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Flou... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Coconut Flour, Coconut	3.8	400	60.0	13.3	46.7	13.3	20.0
Enriched Ble... Food 2 Food 2 • HOPKINSVILLE MILLING COMPANY, INC. Enriched Bleached Self Rising Flour	45.1	333	76.7	—	—	—	10.0

Presifted Whole Wheat Flour vs Instant Modified Food Starch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Presifted Wh... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Presifted Whole Wheat Flour	35.0	333	70.0	—	10.0	1.7	13.3
Instant Modi... Food 2 Food 2 • CORNABY'S LLC Instant Modified Food Starch	1.8	333	66.7	—	—	66.7	—

Flours & Corn Meal Comparisons For Diabetics