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

Living Intentions, Sprouted Flour vs All Purpose Enriched, Bleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Living Inten... Food 1 Food 1 • LIVING INTENTIONS, LLC Living Intentions, Sprouted Flour	33.4	432	46.4	3.6	14.3	25.0	17.9
All Purpose ... Food 2 Food 2 • FESTIVE FINER FOODS All Purpose Enriched, Bleached Flour	43.1	367	76.7	—	3.3	—	10.0

Rice Flour vs White Enriched Self Rising Corn Meal, White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Flour Food 1 Food 1 • GOLDEN TROPICS, LTD. Rice Flour	89.2	364	80.4	—	—	0.9	3.6
White Enrich... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. White Enriched Self Rising Corn Meal, White	41.5	333	73.3	3.3	3.3	—	6.7

Gluten Free London Blend Cookie Flour vs Organic Coconut Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • JORLY HOLDINGS LLC, GOURMET SERIES A Gluten Free London Blend Cookie Flour	42.7	355	77.4	—	6.5	1.6	12.9
Organic Coco... Food 2 Food 2 • HY-VEE, INC. Organic Coconut Flour	15.1	429	60.0	5.7	37.1	14.3	17.1

Unbleached 100% Organic All Purpose Flour vs All Purpose Bleached Enriched Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached 1... Food 1 Food 1 • THE KING ARTHUR FLOUR COMPANY, INC. Unbleached 100% Organic All Purpose Flour	42.9	367	76.7	—	3.3	—	13.3
All Purpose ... Food 2 Food 2 • WAL-MART STORES, INC. All Purpose Bleached Enriched Flour	43.1	367	76.7	—	3.3	—	10.0

Organic Whole Wheat Flour vs '00' Neapolitan Style Gluten Free Pizza 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
'00' Neapoli... Food 2 Food 2 • KING ARTHUR BAKING COMPANY INC. '00' Neapolitan Style Gluten Free Pizza Flour	43.7	333	83.3	—	10.0	—	3.3

Kroger, Yellow Corn Meal vs Freekeh Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kroger, Yell... Food 1 Food 1 • THE KROGER CO. Kroger, Yellow Corn Meal	43.2	370	81.5	—	—	1.9	7.4
Freekeh Flour Food 2 Food 2 • THE CARRINGTON TEA COMPANY LLC. Freekeh Flour	5.8	300	40.0	3.3	30.0	1.7	13.3

Goya, White Corn Meal vs Dosa Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Goya, White ... Food 1 Food 1 • GOYA FOODS, INC. Goya, White Corn Meal	43.4	357	78.6	—	—	—	7.1
Dosa Mix Food 2 Food 2 • DEEP FOODS INC. Dosa Mix	33.1	360	72.0	—	4.0	2.0	12.0

Finely Ground Potato Flour vs Organic Millers Wheat Bran

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
Organic Mill... Food 2 Food 2 • ROCKY MOUNTAIN FOODS, INC. Organic Millers Wheat Bran	17.4	225	65.0	—	42.5	3.8	15.0

Angel's Recipes, All Purpose Flour Blend vs Dona Isabel, Sweet Potato Fluor

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Angel's Reci... Food 1 Food 1 • CAPITAL GAINS Angel's Recipes, All Purpose Flour Blend	41.5	238	56.8	—	0.7	—	—
Dona Isabel,... Food 2 Food 2 • PERUVIAN IMPORT COMPANY Dona Isabel, Sweet Potato Fluor	55.7	353	85.3	—	2.9	—	2.9

Premium Carob Powder vs Enriched Self Rising White Cornmeal Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Caro... Food 1 Food 1 • TREE OF LIFE, INC. Premium Carob Powder	11.8	233	86.7	46.7	46.7	—	6.7
Enriched Sel... Food 2 Food 2 • HOMETOWN FOOD COMPANY Enriched Self Rising White Cornmeal Mix	39.3	367	73.3	—	6.7	3.3	6.7

Brown Rice Flour vs Gluten Free Flour Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Rice F... Food 1 Food 1 • GULF RICE MILLING, INC. Brown Rice Flour	100.0	368	76.2	0.5	3.8	3.2	7.6
Gluten Free ... Food 2 Food 2 • TARGET STORES Gluten Free Flour Blend	41.3	370	77.8	—	—	1.9	7.4

Black Bean Flour vs Maida All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Black Bean F... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Black Bean Flour	32.4	343	62.9	2.9	14.3	—	22.9
Maida All Pu... Food 2 Food 2 • DEEP FOODS INC. Maida All Purpose Flour	42.9	383	76.7	—	3.3	3.3	10.0

Enriched & Unbleached Bread Flour vs Enriched & Bleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched & U... Food 1 Food 1 • FAREWAY STORES, INC. Enriched & Unbleached Bread Flour	43.1	367	76.7	—	3.3	—	10.0
Enriched & B... Food 2 Food 2 • BASHAS' MARKETS Enriched & Bleached All Purpose Flour	45.1	367	76.7	—	—	—	10.0

All Purpose Blend Baking Flour vs Organic Sorghum 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
Organic Sorg... Food 2 Food 2 • NAMASTE FOODS LLC Organic Sorghum Flour	42.8	353	73.5	—	8.8	2.9	11.8

Enriched Old Fashioned Stone Ground Yellow Corn Meal vs Central Co Op's, Madison Market, Wheat Germ

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Old... Food 1 Food 1 • WILKINS-ROGERS INC. Enriched Old Fashioned Stone Ground Yellow Corn Meal	43.2	367	76.7	—	3.3	3.3	6.7
Central Co O... Food 2 Food 2 • STEVE ROSS ENTERPRISES Central Co Op's, Madison Market, Wheat Germ	18.8	364	50.0	10.7	14.3	10.7	21.4

Amazonas Rainforest Product, Sweet Potato Flour vs Enriched & Pre Sifted Unbleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Amazonas Rai... Food 1 Food 1 • AMAZONAS IMPORTS, INC. Amazonas Rainforest Product, Sweet Potato Flour	29.4	389	88.9	38.9	5.6	5.6	5.6
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

Bleached, Enriched, Pre Siftedall Purpose Flour vs Yellow Enriched Corn Meal, Yellow

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached, En... Food 1 Food 1 • SHAWNEE MILLING COMPANY Bleached, Enriched, Pre Siftedall Purpose Flour	43.1	333	73.3	3.3	—	—	10.0
Yellow Enric... Food 2 Food 2 • ADM MILLING COMPANY Yellow Enriched Corn Meal, Yellow	47.3	367	83.3	3.3	3.3	1.7	6.7

Premium 100% Whole Wheat Flour vs Fully Seasoned Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium 100%... Food 1 Food 1 • WHEAT-MONTANA FARMS, INC. Premium 100% Whole Wheat Flour	42.4	316	73.7	2.6	15.8	2.6	15.8
Fully Season... Food 2 Food 2 • PHOENIX PACIFIC ENTERPRISES Fully Seasoned Corn Meal	43.3	333	76.7	—	3.3	1.7	6.7

Gluten Free Organic Chickpea Flour, Chickpea vs Masa Harina Golden Corn Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • EDWARD & SONS TRADING CO., INC Gluten Free Organic Chickpea Flour, Chickpea	13.4	417	75.0	—	16.7	4.2	16.7
Masa Harina ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Masa Harina Golden Corn Flour	37.3	345	72.4	—	6.9	3.5	6.9

Whole Wheat Flour vs All Purpose Unbleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • LIDL Whole Wheat Flour	35.0	367	70.0	3.3	10.0	1.7	13.3
All Purpose ... Food 2 Food 2 • JOG DISTRIBUTION, INC. All Purpose Unbleached Flour	43.2	355	74.2	3.2	3.2	—	9.7

Flours & Corn Meal Comparisons For Diabetics