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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Nutritional Yeast vs Stone Ground Yellow Cornmeal, Stone Ground

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nutritional ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Nutritional Yeast	3.6	375	31.3	—	18.8	3.1	50.0
Stone Ground... Food 2 Food 2 • SOUTH TEXAS MILLING, INC. Stone Ground Yellow Cornmeal, Stone Ground	41.2	367	76.7	—	6.7	3.3	6.7

Bread Flour vs Large Flake Nutritional Yeast

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bread Flour Food 1 Food 1 • WEIS MARKETS, INC. Bread Flour	40.8	367	73.3	—	3.3	1.7	13.3
Large Flake ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Large Flake Nutritional Yeast	3.6	400	33.3	—	20.0	3.3	53.3

Paleo Flour vs Rio Grande Foods, Chilate Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Paleo Flour Food 1 Food 1 • T.G. FOODS, INC. Paleo Flour	21.2	467	53.3	6.7	16.7	23.3	—
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

Bleached, Enriched Pre Sifted All Purpose Flour vs Organic Unbleached Tipo "00" Extra Fine Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached, En... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Bleached, Enriched Pre Sifted All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0
Organic Unbl... Food 2 Food 2 • ALANRIC FOOD DISTRIBUTORS, INC. Organic Unbleached Tipo "00" Extra Fine Flour	43.1	343	76.7	—	3.3	—	10.0

Organic Yellow Cornmeal vs Bob's Red Mill, Organic Whole Grain Stone Ground Spelt Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Yell... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Yellow Cornmeal	44.9	371	74.3	—	8.6	4.3	8.6
Bob's Red Mi... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Organic Whole Grain Stone Ground Spelt Flour	34.9	400	73.3	—	13.3	3.3	13.3

Rising Cake vs Enriched Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rising Cake Food 1 Food 1 • REILY FOODS COMPANY Rising Cake	39.4	333	74.1	—	—	—	7.4
Enriched Yel... Food 2 Food 2 • FINEST FOOD DISTRIBUTING CO. Enriched Yellow Corn Meal	45.4	355	77.4	—	3.2	—	6.5

Stone Ground Sweet White Rice Flour vs Mesquite Raw Organic Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stone Ground... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Stone Ground Sweet White Rice Flour	65.0	375	85.0	—	2.5	—	7.5
Mesquite Raw... Food 2 Food 2 • ZINT LLC Mesquite Raw Organic Powder	5.8	13	3.1	0.9	1.8	—	0.4

Blached Almond Flour vs Self Rising White Corn Meal Mix, Self Rising White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blached Almo... Food 1 Food 1 • HY-VEE, INC. Blached Almond Flour	5.3	571	21.4	3.6	10.7	50.0	21.4
Self Rising ... Food 2 Food 2 • THE QUAKER OATS COMPANY Self Rising White Corn Meal Mix, Self Rising White	33.4	320	72.0	—	4.0	2.0	8.0

Whole Ground Soy Flour 35% Protein vs Gluten Free Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Ground... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Ground Soy Flour 35% Protein	9.0	429	28.6	7.1	10.7	21.4	35.7
Gluten Free ... Food 2 Food 2 • GLENCOURT INC. Gluten Free Almond Flour	1.7	615	23.1	7.7	15.4	53.9	23.1

Almond Meal Flour vs Bleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Meal ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Almond Meal Flour	3.5	643	17.9	3.6	10.7	53.6	21.4
Bleached Flour Food 2 Food 2 • WEIS MARKETS, INC. Bleached Flour	43.1	367	76.7	—	3.3	—	10.0

All Purpose Baking Flour vs Organic Oat Bran

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • JUST ABOUT FOODS LLC All Purpose Baking Flour	37.6	333	73.3	6.7	10.0	3.3	3.3
Organic Oat ... Food 2 Food 2 • KINGS SUPER MARKETS INC Organic Oat Bran	51.7	340	64.0	—	10.0	7.0	16.0

White Rice Flour vs Whole Grain Teff Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Rice F... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. White Rice Flour	65.0	375	82.5	—	—	—	7.5
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Teff Flour	46.6	366	70.7	—	12.2	3.7	12.2

Almond Flour vs Cauliflower Based Baking Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Flour Food 1 Food 1 • BARNEY & CO. CALIFORNIA Almond Flour	5.3	571	21.4	3.6	10.7	50.0	21.4
Cauliflower ... Food 2 Food 2 • CAULIPOWER, LLC Cauliflower Based Baking Mix	27.5	333	70.8	4.2	12.5	—	8.3

Gluten Free All Purpose Flour vs Gluten Free Organic Coconut Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • CONTINENTAL MILLS, INC. Gluten Free All Purpose Flour	43.2	367	76.7	—	3.3	3.3	6.7
Gluten Free ... Food 2 Food 2 • HOMETOWN FOOD COMPANY Gluten Free Organic Coconut Flour	5.7	462	61.5	15.4	38.5	15.4	15.4

Tapioca Starch vs Unbleached Enriched All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tapioca Starch Food 1 Food 1 • GOYA FOODS, INC. Tapioca Starch	50.0	367	86.7	—	3.3	—	—
Unbleached E... Food 2 Food 2 • HARRIS-TEETER INC. Unbleached Enriched All Purpose Flour	43.1	367	76.7	3.3	3.3	—	10.0

Self Rising Flour vs Super Fine Grind Flour Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • THE UHLMANN COMPANY Self Rising Flour	43.1	333	73.3	—	—	—	10.0
Super Fine G... Food 2 Food 2 • CELEBRATE BAKING COMPANY, LLC Super Fine Grind Flour Blend	57.3	325	75.0	—	2.5	1.3	5.0

Grain Free Paleo Baking Flour vs White Whole Wheat Flour, White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grain Free P... Food 1 Food 1 • THE KING ARTHUR FLOUR COMPANY, INC. Grain Free Paleo Baking Flour	22.4	433	53.3	6.7	13.3	26.7	13.3
White Whole ... Food 2 Food 2 • MEIJER, INC. White Whole Wheat Flour, White	33.0	323	67.7	3.2	12.9	3.2	12.9

Besan (Gram Flour) vs Enriched Bleached Self Rising 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
Enriched Ble... Food 2 Food 2 • HOPKINSVILLE MILLING COMPANY, INC. Enriched Bleached Self Rising Flour	45.1	333	76.7	—	—	—	10.0

Flour vs Nash's Organic Produce, Triticale Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flour Food 1 Food 1 • GEORGIA PEACH PRODUCTS, INC. Flour	43.1	367	76.7	—	3.3	—	10.0
Nash's Organ... Food 2 Food 2 • BOYNTON GAMES Nash's Organic Produce, Triticale Flour	35.0	344	71.9	3.1	15.6	1.6	12.5

Organic Oat Flour vs Stone Ground, Whole Grain Cornmeal

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
Stone Ground... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Stone Ground, Whole Grain Cornmeal	35.6	256	53.5	—	11.6	2.3	4.7

Flours & Corn Meal Comparisons For Diabetics