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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Instant Corn Masa Flour vs Lahma Ba'jene Flavorful Beef On Pizza Dough

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Cor... Food 1 Food 1 • AZTECA MILLING CO. Instant Corn Masa Flour	41.2	367	76.7	3.3	6.7	3.3	6.7
Lahma Ba'jen... Food 2 Food 2 • ALFA PAPER PRODUCTS, INC. Lahma Ba'jene Flavorful Beef On Pizza Dough	100.0	276	32.9	10.0	0.6	11.8	10.0

Jowar Flour vs Cassava Gluten Free Flour, Cassava

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Jowar Flour Food 1 Food 1 • DEEP FOODS INC. Jowar Flour	42.9	390	80.0	6.7	6.7	3.3	10.0
Cassava Glut... Food 2 Food 2 • THE KROGER CO. Cassava Gluten Free Flour, Cassava	53.7	375	87.5	6.3	3.1	—	3.1

White Corn & Cassava Fermented Banku Flour, White Corn & Cassava vs Organic Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Corn &... Food 1 Food 1 • K & W INDUSTRIES, INC. White Corn & Cassava Fermented Banku Flour, White Corn & Cassava	88.8	367	81.7	1.7	6.7	—	6.7
Organic Whol... Food 2 Food 2 • SLT FOODS INC. Organic Whole Wheat Flour	100.0	367	75.7	5.2	14.6	1.7	12.2

Enriched, Bleached Premium All Purpose Flour vs Enriched Bleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched, Bl... Food 1 Food 1 • STAFFORD COUNTY FLOUR MILLS Enriched, Bleached Premium All Purpose Flour	41.2	333	73.3	3.3	3.3	—	10.0
Enriched Ble... Food 2 Food 2 • GATEWAY FOODS INC Enriched Bleached All Purpose Flour	43.1	333	73.3	3.3	—	—	10.0

Gluten Free Organic Sprouted Corn Flour vs Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • MORGAN WHOLESALE BUILDING MATERIAL, CO. Gluten Free Organic Sprouted Corn Flour	26.8	367	66.7	20.0	20.0	10.0	13.3
Rice Flour Food 2 Food 2 • GOLDEN TROPICS, LTD. Rice Flour	89.2	364	80.4	—	—	0.9	3.6

Gluten Free Bread Flour vs Organic Whole Wheat Graham Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • JOVIAL FOODS, INC. Gluten Free Bread Flour	45.0	367	80.0	—	3.3	1.7	10.0
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Wheat Graham Flour	36.9	367	76.7	—	13.3	1.7	13.3

Bob's Red Mill, Blue Cornmeal vs Goya, White Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bob's Red Mi... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Bob's Red Mill, Blue Cornmeal	42.9	371	71.4	—	8.6	4.3	8.6
Goya, White ... Food 2 Food 2 • GOYA FOODS, INC. Goya, White Corn Meal	43.4	357	78.6	—	—	—	7.1

Organic Coconut Flour vs Coconut Organic Flour, Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Coc... Food 1 Food 1 • FIRST INTERNATIONAL HEALTH FOODS LTD. Organic Coconut Flour	5.7	400	60.0	6.7	40.0	6.7	20.0
Coconut Orga... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Coconut Organic Flour, Coconut	5.7	385	61.5	15.4	38.5	11.5	15.4

Gluten Free Seasoned Flour vs Precooked Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • HOMEGROWN FAMILY FOODS LLC Gluten Free Seasoned Flour	21.7	333	73.3	—	—	—	6.7
Precooked Co... Food 2 Food 2 • RAYMOND HADLEY CORP. Precooked Corn Meal	45.1	379	82.8	—	3.4	—	10.3

Organic Garbanzo Bean Flour vs Gluten Free Sydney Blend Cake Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Garb... Food 1 Food 1 • NAMASTE FOODS LLC Organic Garbanzo Bean Flour	24.7	367	60.0	10.0	16.7	6.7	20.0
Gluten Free ... Food 2 Food 2 • JORLY HOLDINGS LLC, GOURMET SERIES A Gluten Free Sydney Blend Cake Flour	42.7	355	77.4	—	6.5	1.6	12.9

Erawan, Rice Flour vs Finely Ground Hazelnut Meal/Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Erawan, Rice... Food 1 Food 1 Erawan, Rice Flour	47.4	367	80.0	—	—	—	6.7
Finely Groun... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Finely Ground Hazelnut Meal/Flour	3.5	643	17.9	3.6	10.7	60.7	14.3

Enriched Unbleached Bread Flour vs Self Rising Yellow Corn Meal Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Unb... Food 1 Food 1 • AHOLD USA, INC. Enriched Unbleached Bread Flour	42.7	367	73.3	—	—	1.7	13.3
Self Rising ... Food 2 Food 2 • THE MORAN GROUP INCORPORATED Self Rising Yellow Corn Meal Mix	46.9	353	70.6	—	—	2.9	8.8

All Purpose Wheat Flour vs Keto Baking Flour With Almond Oil & Mct Oil

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • SLOPPY MAMA'S LLC All Purpose Wheat Flour	45.1	355	74.2	—	—	—	9.7
Keto Baking ... Food 2 Food 2 • NUT BUTTER CONCEPTS, LLC Keto Baking Flour With Almond Oil & Mct Oil	1.8	594	12.5	3.1	9.4	56.3	15.6

Organic Oat Bran vs Whole Wheat Flour Chakki Atta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Oat ... Food 1 Food 1 • SHILOH FARMS INC. Organic Oat Bran	40.1	250	67.5	—	15.0	7.5	17.5
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

Unbleached White Whole Wheat Flour vs Unbleached Enriched, Presifted High Gluten Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached W... Food 1 Food 1 • THE KING ARTHUR FLOUR COMPANY, INC. Unbleached White Whole Wheat Flour	35.0	333	73.3	3.3	13.3	1.7	13.3
Unbleached E... Food 2 Food 2 • GLICKS FOOD CORP. Unbleached Enriched, Presifted High Gluten Flour	43.1	333	76.7	—	3.3	—	10.0

All Purpose Bleached Enriched Presifted Premium Flour vs Masarepa Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • LEE'S ENTERPRISES All Purpose Bleached Enriched Presifted Premium Flour	43.1	367	76.7	—	3.3	—	10.0
Masarepa Yel... Food 2 Food 2 • GOYA FOODS, INC. Masarepa Yellow Corn Meal	49.0	355	80.7	—	—	—	9.7

Semolina vs Gluten Free Almond 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
Gluten Free ... Food 2 Food 2 • HY-VEE, INC. Gluten Free Almond Flour	3.5	600	20.0	6.7	6.7	53.3	20.0

Enriched All Purpose Flour vs Glutinous Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched All... Food 1 Food 1 • DELHAIZE AMERICA, INC. Enriched All Purpose Flour	43.2	355	74.2	3.2	3.2	—	9.7
Glutinous Ri... Food 2 Food 2 • PACIFIC EASTERN TRADING CORP. Glutinous Rice Flour	49.3	393	89.3	—	—	—	7.1

Flavored Corn Flake Crumbs, Corn Flake vs Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flavored Cor... Food 1 Food 1 • QUALITY FROZEN FOODS INC. Flavored Corn Flake Crumbs, Corn Flake	43.4	357	82.1	7.1	3.6	—	7.1
Almond Flour Food 2 Food 2 • SUPERVALU, INC. Almond Flour	1.7	615	15.4	7.7	7.7	53.9	23.1

Enriched All Purpose Wheat Flour And White Grape Seed Flour Blend vs Unbleached White Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched All... Food 1 Food 1 • HOMETOWN FOOD COMPANY Enriched All Purpose Wheat Flour And White Grape Seed Flour Blend	41.2	367	73.3	3.3	3.3	—	10.0
Unbleached W... Food 2 Food 2 • THE KING ARTHUR FLOUR COMPANY, INC. Unbleached White Whole Wheat Flour	35.0	333	73.3	3.3	13.3	1.7	13.3

Flours & Corn Meal Comparisons For Diabetics