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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Cocoyam Fufu Flour vs White Flour Tortilla Mix, White Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cocoyam Fufu... Food 1 Food 1 Cocoyam Fufu Flour	30.0	156	15.9	—	0.9	—	1.8
White Flour ... Food 2 Food 2 • SHURFINE White Flour Tortilla Mix, White Flour	48.4	390	63.4	2.4	2.4	12.2	7.3

Medium Grind Cornmeal vs Chickpea Organic Flour, Chickpea

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Medium Grind... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Medium Grind Cornmeal	35.6	256	53.5	—	11.6	2.3	4.7
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

Super Fine Almond Flour From Blanched Whole Almonds vs Enriched Yellow Corn Meal, Enriched Yellow

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Fine A... Food 1 Food 1 • 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
Enriched Yel... Food 2 Food 2 • PIONEER FLOUR MILLS Enriched Yellow Corn Meal, Enriched Yellow	41.2	367	76.7	—	6.7	3.3	6.7

Tapioca Starch vs Purple Corn 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	—	—
Purple Corn ... Food 2 Food 2 • RIO GRANDE PRODUCT, INC. Purple Corn Flour	42.5	429	82.1	—	3.6	3.6	14.3

Toasted Faba Bean Flour vs Short Grain Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Toasted Faba... Food 1 Food 1 • PERUVIAN IMPORT COMPANY Toasted Faba Bean Flour	100.0	343	60.0	—	4.0	2.0	24.0
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

Unbleached Flour vs Paleo Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached F... Food 1 Food 1 • WEIS MARKETS, INC. Unbleached Flour	43.1	367	76.7	—	3.3	—	10.0
Paleo Flour Food 2 Food 2 • T.G. FOODS, INC. Paleo Flour	21.2	467	53.3	6.7	16.7	23.3	—

Finely Ground Potato Flour, Potato vs Short Grain Brown Rice 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, Potato	49.0	353	79.4	—	5.9	1.5	8.8
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

Organic Coconut Flour vs Fresh Corn Mix

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
Fresh Corn Mix Food 2 Food 2 • MARQUEZ BROTHERS INTERNATIONAL, INC. Fresh Corn Mix	43.5	193	40.4	—	1.8	1.8	3.5

Mix It Universal vs Premium All Purpose Natural White Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mix It Unive... Food 1 Food 1 • SAM TELL & SON, INC Mix It Universal	37.7	348	82.6	4.4	—	—	4.4
Premium All ... Food 2 Food 2 • WHEAT-MONTANA FARMS, INC. Premium All Purpose Natural White Flour	52.6	342	73.7	—	2.6	—	13.2

Semolina vs Organic Sprouted Khorasan 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
Organic Spro... Food 2 Food 2 • ONE DEGREE ORGANIC FOODS Organic Sprouted Khorasan Flour	35.0	333	70.0	6.7	10.0	1.7	13.3

Coconut Flour Organic Superfood vs Whole Grain Amaranth Flour, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Flou... Food 1 Food 1 • NUTIVA, INC. Coconut Flour Organic Superfood	5.6	333	55.6	16.7	38.9	19.4	16.7
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Amaranth Flour, Whole Grain	40.5	400	71.4	2.9	11.4	5.7	14.3

Enriched Stone Ground Self Rising White Corn Meal Mix vs 100% Organic All Purpose White Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Sto... Food 1 Food 1 • WILKINS-ROGERS INC. Enriched Stone Ground Self Rising White Corn Meal Mix	43.3	367	76.7	3.3	3.3	1.7	6.7
100% Organic... Food 2 Food 2 • ORGANIC VENTURES, INC. 100% Organic All Purpose White Flour	43.1	367	76.7	—	3.3	—	10.0

Stone Ground Sweet White Rice Flour vs Unbleached Whole Wheat Flour

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
Unbleached W... Food 2 Food 2 • TARGET STORES Unbleached Whole Wheat Flour	34.9	333	70.0	—	10.0	3.3	13.3

All Purpose Flour vs Enriched & Pre Sifted Unbleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • HOMETOWN FOOD COMPANY All Purpose Flour	45.1	355	74.2	—	—	—	9.7
Enriched & P... Food 2 Food 2 • S. M. FLICKINGER CO., INC. Enriched & Pre Sifted Unbleached All Purpose Flour	43.1	333	76.7	—	3.3	—	10.0

All Purpose Protein Packed Power Flour vs Instant Corn Masa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • BAKER MILLS All Purpose Protein Packed Power Flour	24.1	367	53.3	—	10.0	3.3	33.3
Instant Corn... Food 2 Food 2 • INTERNATIONAL WHOLESALERS CORP Instant Corn Masa	41.1	367	76.7	—	6.7	5.0	6.7

Organic Coconut Flour vs Organic Spelt Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Coco... Food 1 Food 1 • BETTERBODY FOODS & NUTRITION, LLC Organic Coconut Flour	5.7	438	56.3	18.8	37.5	12.5	18.8
Organic Spel... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Organic Spelt Flour	40.6	371	71.4	5.7	11.4	2.9	14.3

Stone Ground White Bean Flour vs Premium Italian Style "00" Flour For Superb Pizza & Pasta

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stone Ground... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Stone Ground White Bean Flour	23.0	344	62.5	6.3	25.0	—	21.9
Premium Ital... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Premium Italian Style "00" Flour For Superb Pizza & Pasta	44.6	375	75.0	—	3.1	—	15.6

Goya, Masarepa, Pre Cooked White Corn Meal vs Unbleached, Enriched All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya, Masare... Food 1 Food 1 • GOYA FOODS, INC. Goya, Masarepa, Pre Cooked White Corn Meal	43.4	357	78.6	—	—	—	7.1
Unbleached, ... Food 2 Food 2 • H E BUTT GROCERY COMPANY Unbleached, Enriched All Purpose Flour	41.2	333	73.3	—	3.3	—	10.0

Flaxseed Meal vs Gluten Free All Purpose Flour Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Flaxseed Meal Food 1 Food 1 • RALEY'S Flaxseed Meal	0.0	500	28.6	—	28.6	42.9	21.4
Gluten Free ... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Gluten Free All Purpose Flour Blend	39.4	346	80.8	—	3.8	—	7.7

Super Fine Natural Almond Flour From Whole Almonds vs Potato Starch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Super Fine N... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Super Fine Natural Almond Flour From Whole Almonds	5.3	600	24.0	4.0	12.0	44.0	24.0
Potato Starch Food 2 Food 2 • HODGSON MILL INC Potato Starch	20.0	333	83.3	8.3	—	—	—

Flours & Corn Meal Comparisons For Diabetics