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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Buckwheat Flour vs Gluten Free Homemade Wonderful Bread Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buckwheat Flour Food 1 Food 1 • BLUE MOUNTAIN ORGANICS LLC Buckwheat Flour	66.0	351	70.2	1.8	10.5	3.5	12.3
Gluten Free ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Gluten Free Homemade Wonderful Bread Mix	33.1	375	75.0	8.3	4.2	—	12.5

Whole Wheat Flour vs Organic Coconut Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • WHEAT-MONTANA FARMS, INC. Whole Wheat Flour	44.6	316	73.7	2.6	13.2	2.6	13.2
Organic Coc... Food 2 Food 2 • FIRST INTERNATIONAL HEALTH FOODS LTD. Organic Coconut Flour	5.7	400	60.0	6.7	40.0	6.7	20.0

Goya, Wheat Flour vs Cornmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya, Wheat ... Food 1 Food 1 • GOYA FOODS, INC. Goya, Wheat Flour	43.1	333	76.7	—	3.3	—	10.0
Cornmeal Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Cornmeal	50.9	368	79.0	2.6	10.5	4.0	7.9

Super Fine Almond Flour vs Cauliflower Based Baking Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Fine A... Food 1 Food 1 • BJ'S WHOLESALE CLUB / CORPORATE BRANDS Super Fine Almond Flour	1.8	571	21.4	7.1	14.3	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

100% Organic Einkorn Whole Wheat Flour vs Whole Grain Teff Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Organic... Food 1 Food 1 • JOVIAL FOODS, INC. 100% Organic Einkorn Whole Wheat Flour	25.2	312	53.1	—	12.5	3.1	12.5
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

Masa Harina Golden Corn Flour vs Corn Masa Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Masa Harina ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Masa Harina Golden Corn Flour	37.3	345	72.4	—	6.9	3.5	6.9
Corn Masa F... Food 2 Food 2 • AZTECA MILLING CO. Corn Masa Flour	41.2	367	76.7	3.3	6.7	3.3	6.7

Enriched Bleached Pre Sifted Self Rising Flour vs Paleo Flour, Ancient Grains With Probiotics

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched B... Food 1 Food 1 • SUPERVALU, INC. Enriched Bleached Pre Sifted Self Rising Flour	41.2	333	73.3	3.3	3.3	—	10.0
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

White Corn Meal, White vs Gluten Free All Purpose Flour Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Corn M... Food 1 Food 1 • THE QUAKER OATS COMPANY White Corn Meal, White	39.3	333	77.8	—	3.7	1.9	7.4
Gluten Free ... Food 2 Food 2 • HOMETOWN FOOD COMPANY Gluten Free All Purpose Flour Blend	41.4	346	80.8	—	—	—	7.7

Enriched, Bleached Cake Flour vs Enriched, Bleached, Presifted Self Rising Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched, Bl... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Enriched, Bleached Cake Flour	47.1	344	78.1	—	3.1	—	9.4
Enriched, Bl... Food 2 Food 2 • FAMILY DOLLAR STORES INC. Enriched, Bleached, Presifted Self Rising Flour	41.2	333	73.3	3.3	3.3	—	10.0

All Purpose Baking Mix With Whole Grains vs All Purpose Baking Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • BELLA GLUTEN-FREE LLC All Purpose Baking Mix With Whole Grains	59.3	350	77.5	—	2.5	1.3	5.0
All Purpose ... Food 2 Food 2 • JUST ABOUT FOODS LLC All Purpose Baking Flour	37.6	333	73.3	6.7	10.0	3.3	3.3

Enriched & Bleached Self Rising Flour vs Blanched Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched & B... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Enriched & Bleached Self Rising Flour	39.2	333	70.0	—	3.3	—	10.0
Blanched Alm... Food 2 Food 2 • TARGET STORES Blanched Almond Flour	3.5	600	20.0	6.7	6.7	53.3	20.0

Organic Corn Meal vs Short Grain Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Corn... Food 1 Food 1 • GLENCOURT INC. Organic Corn Meal	57.0	359	79.5	2.6	5.1	1.3	7.7
Short Grain ... Food 2 Food 2 • BLUE MOUNTAIN ORGANICS LLC Short Grain Brown Rice Flour	80.5	351	75.4	—	3.5	2.6	7.0

Almond Flour Banana Muffin Baking Mix, Banana vs All Purpose Flour

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
All Purpose ... Food 2 Food 2 • ROBIN HOOD All Purpose Flour	40.8	367	73.3	—	3.3	1.3	13.3

Carob Powder vs Tipo ""00"" Organic 100% Italian Superfine Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carob Powder Food 1 Food 1 • NOW HEALTH GROUP INC. Carob Powder	13.8	233	86.7	46.7	40.0	—	6.7
Tipo ""00"" ... Food 2 Food 2 • GEORGE DELALLO CO., INC. Tipo ""00"" Organic 100% Italian Superfine Flour	43.9	367	76.7	1.7	1.7	3.3	10.0

Our House, All Purpose Flour vs Organic Coconut Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Our House, A... Food 1 Food 1 • HOUSE-AUTRY MILLS INC. Our House, All Purpose Flour	35.3	360	76.0	—	4.0	2.0	8.0
Organic Coco... Food 2 Food 2 • WAL-MART STORES, INC. Organic Coconut Flour	7.5	400	60.0	20.0	33.3	13.3	20.0

Gluten Free Almond Flour vs Organic Whole Grain Amaranth Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • WILDERNESS PRODUCTS, LLC Gluten Free Almond Flour	3.6	567	20.0	3.3	13.3	50.0	20.0
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Amaranth Flour	32.8	367	66.7	—	10.0	6.7	13.3

Stone Ground, Whole Grain Cornmeal vs Simply Roundy's, Almond Flour Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stone Ground... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Stone Ground, Whole Grain Cornmeal	35.6	256	53.5	—	11.6	2.3	4.7
Simply Round... Food 2 Food 2 • FINLAY EXTRACTS & INGREDIENTS USA, INC. Simply Roundy's, Almond Flour Meal	3.5	571	21.4	—	14.3	50.0	21.4

Unbleached Enriched Super Fine Cake Flour vs Buckwheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached E... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Unbleached Enriched Super Fine Cake Flour	48.9	353	76.5	—	2.9	—	11.8
Buckwheat Flour Food 2 Food 2 • HODGSON MILL INC Buckwheat Flour	37.3	333	73.3	—	10.0	3.3	6.7

Instant Corn Masa For Tamales vs Pre Cooked Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Corn... Food 1 Food 1 • INTERNATIONAL WHOLESALERS CORP Instant Corn Masa For Tamales	41.1	367	76.7	—	6.7	5.0	6.7
Pre Cooked Y... Food 2 Food 2 • C.A. PROMESA Pre Cooked Yellow Corn Meal	43.3	367	80.0	—	6.7	1.7	6.7

Trailblazer Bread Flour vs Enriched Bread Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Trailblazer ... Food 1 Food 1 • NORTHWEST MILLS AND SPECIALTY GRAINS DBA CAIRNSPRING MILLS Trailblazer Bread Flour	42.5	382	70.6	5.9	5.9	2.9	14.7
Enriched Bre... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Enriched Bread Flour	40.9	355	71.0	—	3.2	—	12.9

Flours & Corn Meal Comparisons For Diabetics