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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Self Rising White Corn Meal, White vs Neapolitan Style 00' Pizza Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Self Rising White Corn Meal, White	41.5	333	73.3	—	3.3	—	6.7
Neapolitan S... Food 2 Food 2 • THE KING ARTHUR FLOUR COMPANY, INC. Neapolitan Style 00' Pizza Flour	33.3	333	70.0	—	13.3	1.7	10.0

Bleached, Enriched Self Rising Flour vs Perfect Flour Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached, En... Food 1 Food 1 • HARRIS-TEETER INC. Bleached, Enriched Self Rising Flour	41.2	333	73.3	3.3	3.3	—	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

Organic Rye Flour vs Millet Flour

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
Millet Flour Food 2 Food 2 • NAMASTE FOODS LLC Millet Flour	35.1	367	73.3	—	13.3	3.3	10.0

Organic Masa Harina Flour vs Goya, White Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Masa... Food 1 Food 1 • KING ARTHUR BAKING COMPANY INC. Organic Masa Harina Flour	40.8	367	76.7	—	6.7	5.0	10.0
Goya, White ... Food 2 Food 2 • GOYA FOODS, INC. Goya, White Corn Meal	43.4	357	78.6	—	—	—	7.1

Baking Blend Flour, Kernza Grain vs Enriched & Pre Sifted Unbleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Baking Blend... Food 1 Food 1 • SMALL PLANET FOODS, INC. Baking Blend Flour, Kernza Grain	38.9	367	73.3	—	6.7	—	13.3
Enriched & P... Food 2 Food 2 • TARGET STORES Enriched & Pre Sifted Unbleached All Purpose Flour	41.2	367	73.3	—	3.3	—	10.0

Brewers Barley Flour vs Almond Flour, Almond

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brewers Barl... Food 1 Food 1 • THE CARRINGTON TEA COMPANY LLC. Brewers Barley Flour	19.1	387	67.7	9.7	35.5	4.8	19.4
Almond Flour... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Almond Flour, Almond	3.5	600	20.0	6.7	6.7	53.3	20.0

Traditional Whole Wheat Milled Flour, Traditional vs Dry Roux

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Traditional ... Food 1 Food 1 • THE KROGER CO. Traditional Whole Wheat Milled Flour, Traditional	35.0	333	70.0	—	10.0	1.7	13.3
Dry Roux Food 2 Food 2 • SOUTHERN SEASONINGS, INC. Dry Roux	7.8	357	71.4	—	14.3	—	14.3

Maca Flour, Maca vs Super Fine Almond Flour From Blanched Whole Almonds

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maca Flour, ... Food 1 Food 1 • PERUVIAN IMPORT COMPANY Maca Flour, Maca	9.8	310	70.0	—	20.0	—	10.0
Super Fine A... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Super Fine Almond Flour From Blanched Whole Almonds	7.1	571	35.7	7.1	7.1	35.7	28.6

Unbleached All Purpose Flour vs Toasted Peas Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached A... Food 1 Food 1 • HOMETOWN FOOD COMPANY Unbleached All Purpose Flour	45.1	355	74.2	—	—	—	9.7
Toasted Peas... Food 2 Food 2 • PERUVIAN IMPORT COMPANY Toasted Peas Flour	100.0	346	64.0	—	6.0	1.0	22.0

Enriched Self Rising White Corn Meal vs All Purpose Bleached Enriched Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Sel... Food 1 Food 1 • TOPCO ASSOCIATES, INC. Enriched Self Rising White Corn Meal	41.5	333	73.3	—	3.3	—	6.7
All Purpose ... Food 2 Food 2 • WAL-MART STORES, INC. All Purpose Bleached Enriched Flour	43.1	367	76.7	—	3.3	—	10.0

100% Organic Einkorn All Purpose Flour vs Organic Mesquite Powder Sweet Gluten Free Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Organic... Food 1 Food 1 • JOVIAL FOODS, INC. 100% Organic Einkorn All Purpose Flour	34.9	333	66.7	—	6.7	1.7	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

Organic Masa Harina Flour vs Bleached All Purpose Enriched Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Masa... Food 1 Food 1 • KING ARTHUR BAKING COMPANY INC. Organic Masa Harina Flour	40.8	367	76.7	—	6.7	5.0	10.0
Bleached All... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Bleached All Purpose Enriched Flour	43.1	367	76.7	3.3	3.3	—	10.0

Wheat Germ vs Organic All Purpose Unbleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Germ Food 1 Food 1 • TARGET STORES Wheat Germ	7.5	385	46.2	15.4	15.4	7.7	23.1
Organic All ... Food 2 Food 2 • TARGET STORES Organic All Purpose Unbleached Flour	43.1	367	76.7	—	3.3	—	10.0

All Purpose Bleached Enriched Flour vs Stone Ground Sweet White Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • BIG Y FOODS, INC. All Purpose Bleached Enriched Flour	43.2	355	74.2	3.2	3.2	—	9.7
Stone Ground... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Stone Ground Sweet White Rice Flour	65.0	375	85.0	—	2.5	—	7.5

Self Rising White Corn Meal Mix, Self Rising White vs Organic Whole Grain Buckwheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • THE QUAKER OATS COMPANY Self Rising White Corn Meal Mix, Self Rising White	33.4	320	72.0	—	4.0	2.0	8.0
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

All Purpose Flour Artisan Blend vs All Purpose Flour, All Purpose

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • PAMELA'S PRODUCTS INC. All Purpose Flour Artisan Blend	45.6	367	83.3	—	6.7	1.7	3.3
All Purpose ... Food 2 Food 2 • NEW SEASONS MARKET, LLC All Purpose Flour, All Purpose	43.1	333	76.7	—	3.3	—	10.0

Dried Potato Flour vs Nash's Organic Produce, Organic Red Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dried Potato... Food 1 Food 1 • PERUVIAN IMPORT COMPANY Dried Potato Flour	49.7	324	76.5	—	2.9	—	2.9
Nash's Organ... Food 2 Food 2 • BOYNTON GAMES Nash's Organic Produce, Organic Red Wheat Flour	37.1	312	71.9	—	12.5	—	12.5

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Ble... Food 1 Food 1 • HOMETOWN FOOD COMPANY Enriched Bleached Self Rising Flour	45.1	344	71.9	—	—	—	9.4
Bleached, En... Food 2 Food 2 • SMART & FINAL IRIS CORPORATION Bleached, Enriched, Pre Sifted All Purpose Flour	100.0	355	74.2	3.2	3.2	—	9.7

All Purpose Baking Flour vs Banana Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. All Purpose Baking Flour	37.2	294	64.7	2.9	8.8	2.9	8.8
Banana Flour Food 2 Food 2 • LENOX CORPORATION Banana Flour	87.5	92	39.8	—	0.9	—	2.7

Besan (Gram Flour) vs Maida All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Besan (Gram ... Food 1 Food 1 • FRIDAY MUSIC, INC Besan (Gram Flour)	28.4	350	56.7	—	6.7	3.3	23.3
Maida All Pu... Food 2 Food 2 • DEEP FOODS INC. Maida All Purpose Flour	42.9	383	76.7	—	3.3	3.3	10.0

Flours & Corn Meal Comparisons For Diabetics