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

Barley Flour vs White Enriched Medium Stone Ground Corn Meal, White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Barley Flour Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Barley Flour	35.3	367	76.7	—	16.7	—	10.0
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

All Purpose Blend Baking Flour vs Pan Searing Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • WEIS MARKETS, INC. All Purpose Blend Baking Flour	45.7	367	80.0	—	3.3	—	3.3
Pan Searing ... Food 2 Food 2 • WEGMANS FOOD MARKETS, INC. Pan Searing Flour	47.0	355	80.7	—	3.2	1.6	9.7

Enriched Unbleached All Purpose Flour vs Unbleached Pre Sifted Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Unb... Food 1 Food 1 • BLUE CHIP GROUP INC. Enriched Unbleached All Purpose Flour	20.5	333	73.3	—	3.3	—	13.3
Unbleached P... Food 2 Food 2 • NASH FINCH COMPANY Unbleached Pre Sifted Whole Wheat Flour	35.0	333	70.0	—	10.0	1.7	13.3

Brown Rice Flour, Flour vs Textured Vegetable Protein

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice F... Food 1 Food 1 • ENTERTAINMENT PRODUCTION HOUSE INC. Brown Rice Flour, Flour	64.5	378	77.8	—	4.4	3.3	8.9
Textured Veg... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Textured Vegetable Protein	9.0	348	39.1	8.7	17.4	—	52.2

Organic Whole Wheat Flour vs Unbleached & Unenriched Cake Flour

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
Unbleached &... Food 2 Food 2 • HODGSON MILL INC Unbleached & Unenriched Cake Flour	45.4	367	80.0	—	3.3	—	6.7

Gluten Free All Purpose Flour vs Fully Seasoned 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
Fully Season... Food 2 Food 2 • PHOENIX PACIFIC ENTERPRISES Fully Seasoned Flour	39.1	333	70.0	—	3.3	1.7	10.0

Almond Coconut Flour Unblanched & Finely Ground, Almond Coconut vs Gluten Free Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Cocon... Food 1 Food 1 • JOHN B. SANFILIPPO & SON, INC. Almond Coconut Flour Unblanched & Finely Ground, Almond Coconut	5.4	556	33.3	5.6	16.7	38.9	22.2
Gluten Free ... Food 2 Food 2 • WILDERNESS PRODUCTS, LLC Gluten Free Almond Flour	3.6	567	20.0	3.3	13.3	50.0	20.0

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched, Bl... Food 1 Food 1 • WAL-MART STORES, INC. Enriched, Bleached & Pre Sifted Self Rising Flour	41.2	333	73.3	3.3	3.3	—	10.0
Enriched Unb... Food 2 Food 2 • BLUE CHIP GROUP INC. Enriched Unbleached All Purpose Flour	20.5	333	73.3	—	3.3	—	13.3

Wheat & Almond Flour vs Enriched All Purpose Flour Bleached

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat & Almo... Food 1 Food 1 • HOMETOWN FOOD COMPANY Wheat & Almond Flour	40.7	367	73.3	3.3	3.3	3.3	13.3
Enriched All... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Enriched All Purpose Flour Bleached	41.2	333	73.3	3.3	3.3	—	10.0

Wheat Germ vs Unbleached White All Purpose 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
Unbleached W... Food 2 Food 2 • SKIN, MIND, BODY ESSENTIALS, LLC Unbleached White All Purpose Flour	38.8	367	73.3	—	6.7	1.7	13.3

Enriched & Pre Sifted Unbleached All Purpose Flour vs Organic Oat Bran Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched & P... Food 1 Food 1 • MEIJER, INC. Enriched & Pre Sifted Unbleached All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0
Organic Oat ... Food 2 Food 2 • HODGSON MILL INC Organic Oat Bran Flour	36.6	417	73.3	—	10.0	6.7	13.3

Unbleached White All Purpose Organic Flour vs Gluten Free All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached W... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Unbleached White All Purpose Organic Flour	46.8	353	73.5	—	2.9	1.5	11.8
Gluten Free ... Food 2 Food 2 • NOW HEALTH GROUP INC. Gluten Free All Purpose Flour	51.5	350	80.0	—	15.0	—	5.0

Wheat Organic Pastry Flour, Wheat vs All Purpose Bleached Enriched Presifted Premium Flour

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
All Purpose ... Food 2 Food 2 • LEE'S ENTERPRISES All Purpose Bleached Enriched Presifted Premium Flour	43.1	367	76.7	—	3.3	—	10.0

Bleached Enriched Pre Sifted All Purpose Flour vs Chickpea Organic Flour, Chickpea

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached Enr... Food 1 Food 1 • NASH FINCH COMPANY Bleached Enriched Pre Sifted All Purpose Flour	41.2	367	73.3	—	3.3	—	10.0
Chickpea Org... Food 2 Food 2 • NAVITAS, LLC Chickpea Organic Flour, Chickpea	11.4	400	60.0	20.0	20.0	6.7	20.0

Finely Ground Potato Flour vs Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Finely Groun... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Finely Ground Potato Flour	49.0	353	79.4	—	5.9	1.5	8.8
Almond Flour Food 2 Food 2 • BARNEY & CO. CALIFORNIA Almond Flour	5.3	571	21.4	3.6	10.7	50.0	21.4

Barley Flour vs Premium Quality Xanthan Gum

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Barley Flour Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Barley Flour	47.0	394	81.8	—	9.1	1.5	9.1
Premium Qual... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Premium Quality Xanthan Gum	13.7	333	77.8	—	—	—	11.1

Unbleached Bread Flour vs Large Flake Nutritional Yeast

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached B... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. Unbleached Bread Flour	45.1	355	77.4	—	3.2	—	9.7
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

Ivory Teff Flour vs Premium Guar Gum

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ivory Teff F... Food 1 Food 1 • THE TEFF COMPANY Ivory Teff Flour	64.4	383	80.9	2.1	10.6	2.1	10.6
Premium Guar... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Premium Guar Gum	0.0	400	90.0	—	90.0	—	—

Chickpea Organic Flour, Chickpea vs Pre Cooked Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chickpea Org... Food 1 Food 1 • NAVITAS, LLC Chickpea Organic Flour, Chickpea	11.4	400	60.0	20.0	20.0	6.7	20.0
Pre Cooked Y... Food 2 Food 2 • INTERNATIONAL GRAINS AND CEREAL LLC Pre Cooked Yellow Corn Meal	43.3	367	80.0	—	6.7	1.7	6.7

Short Grain Brown Rice Flour vs Carob Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Short Grain ... Food 1 Food 1 • BLUE MOUNTAIN ORGANICS LLC Short Grain Brown Rice Flour	80.5	351	75.4	—	3.5	2.6	7.0
Carob Powder Food 2 Food 2 • TREE OF LIFE, INC. Carob Powder	4.0	200	80.0	60.0	40.0	—	—

Flours & Corn Meal Comparisons For Diabetics