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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All Purpose Unbleached Flour vs Kroger, Unbleached All Purpose Enriched Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • JOG DISTRIBUTION, INC. All Purpose Unbleached Flour	43.2	355	74.2	3.2	3.2	—	9.7
Kroger, Unbl... Food 2 Food 2 • THE KROGER CO. Kroger, Unbleached All Purpose Enriched Flour	41.2	333	73.3	3.3	3.3	—	10.0

100% Organic Einkorn Whole Wheat Flour vs Organic Coconut 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
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

'Sweet' White Sorghum Flour vs Enriched & Bleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
'Sweet' Whit... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. 'Sweet' White Sorghum Flour	42.8	353	73.5	—	8.8	2.9	11.8
Enriched & B... Food 2 Food 2 • EXBC LLC Enriched & Bleached All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0

Yellow Corn Meal Harina vs All Purpose Bleached Enriched Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. Yellow Corn Meal Harina	45.3	367	80.0	—	3.3	1.7	6.7
All Purpose ... Food 2 Food 2 • WAL-MART STORES, INC. All Purpose Bleached Enriched Flour	43.1	367	76.7	—	3.3	—	10.0

Keto Baking Flour With Almond Oil & Mct Oil vs 100% Organic All Purpose Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Keto Baking ... Food 1 Food 1 • 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
100% Organic... Food 2 Food 2 • ORGANIC VENTURES, INC. 100% Organic All Purpose Whole Wheat Flour	34.9	360	73.3	—	13.3	3.3	13.3

Premium Almond Flour vs Self Rising Flour Pre Sifted

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Almo... Food 1 Food 1 • AD-VISOR Premium Almond Flour	3.5	607	17.9	3.6	10.7	53.6	21.4
Self Rising ... Food 2 Food 2 • DELHAIZE AMERICA, INC. Self Rising Flour Pre Sifted	43.2	355	74.2	3.2	3.2	—	9.7

Enriched Bleached Wheat Flour vs Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Ble... Food 1 Food 1 • GS1 MEXICO Enriched Bleached Wheat Flour	42.8	333	73.3	—	—	—	13.3
Almond Flour Food 2 Food 2 • SUPERVALU, INC. Almond Flour	1.7	615	15.4	7.7	7.7	53.9	23.1

Whole Grain Oat Flour vs 1 To 1 Baking Okara Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Oat Flour	34.7	400	70.0	—	10.0	6.7	13.3
1 To 1 Bakin... Food 2 Food 2 • RENEWAL MILL, PBC 1 To 1 Baking Okara Flour	100.0	350	78.8	—	12.5	1.9	6.3

Raw Foods Arrowroot Starch vs Soy Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Raw Foods Ar... Food 1 Food 1 • NAMASTE FOODS LLC Raw Foods Arrowroot Starch	54.0	344	87.5	—	3.1	—	—
Soy Flour Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Soy Flour	10.8	433	33.3	6.7	13.3	16.7	40.0

Organic Unbleached All Purpose Flour vs Bleached Self Rising Enriched Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Unbl... Food 1 Food 1 • GLENCOURT INC. Organic Unbleached All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0
Bleached Sel... Food 2 Food 2 • THE KROGER CO. Bleached Self Rising Enriched Flour	41.2	333	73.3	—	3.3	—	10.0

Almond Meal Flour vs Yellow Corn Meal Enriched, Yellow

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Meal ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Almond Meal Flour	3.5	643	17.9	3.6	10.7	53.6	21.4
Yellow Corn ... Food 2 Food 2 • HANNAFORD BROS. CO. Yellow Corn Meal Enriched, Yellow	41.2	367	76.7	3.3	6.7	3.3	6.7

Organic Oat Flour vs Almond Coconut Flour Unblanched & Finely Ground, Almond Coconut

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Oat ... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Oat Flour	32.8	367	66.7	—	10.0	6.7	13.3
Almond Cocon... Food 2 Food 2 • 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

Yellow Corn Meal vs Enriched & Bleached Self Rising Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • GOYA FOODS, INC. Yellow Corn Meal	51.3	364	81.8	—	3.0	1.5	6.1
Enriched & B... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Enriched & Bleached Self Rising Flour	39.2	333	70.0	—	3.3	—	10.0

Self Rising Bleached & Enriched Flour vs Pre Cooked Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • KINGSTON MARKETING CO Self Rising Bleached & Enriched Flour	40.6	333	70.0	—	0.8	2.2	10.0
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

Sorghum Flour vs Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sorghum Flour Food 1 Food 1 • NAMASTE FOODS LLC Sorghum Flour	42.8	353	73.5	—	8.8	2.9	11.8
Corn Meal Food 2 Food 2 • HOMETOWN FOOD COMPANY Corn Meal	43.2	387	77.4	—	6.5	3.2	6.5

Blanched Almond Flour vs Hard Red Spring Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blanched Alm... Food 1 Food 1 • TEXAS STAR NUT & FOOD COMPANY, INC. Blanched Almond Flour	5.3	571	21.4	3.6	10.7	50.0	21.4
Hard Red Spr... Food 2 Food 2 • EARLY BIRD FARM Hard Red Spring Wheat Flour	40.7	368	73.7	—	18.4	—	15.8

Enriched & Bleached All Purpose Flour vs Enriched White Corn Meal Mix, White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched & B... Food 1 Food 1 • BASHAS' MARKETS Enriched & Bleached All Purpose Flour	45.1	367	76.7	—	—	—	10.0
Enriched Whi... Food 2 Food 2 • RENWOOD MILLS, LLC Enriched White Corn Meal Mix, White	39.3	333	73.3	3.3	6.7	3.3	6.7

1 To 1 Baking Okara Flour vs Degerminated Pre Cooked White Cornmeal Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1 To 1 Bakin... Food 1 Food 1 • RENEWAL MILL, PBC 1 To 1 Baking Okara Flour	100.0	350	78.8	—	12.5	1.9	6.3
Degerminated... Food 2 Food 2 • SUTTER HOME WINERY, INC. Degerminated Pre Cooked White Cornmeal Flour	45.4	333	80.0	—	3.3	—	6.7

100% Organic Fine Yellow Corn Meal vs Hazelnut Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Organic... Food 1 Food 1 • GOYA FOODS, INC. 100% Organic Fine Yellow Corn Meal	45.4	333	80.0	—	3.3	—	6.7
Hazelnut Flour Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Hazelnut Flour	0.0	643	28.6	—	28.6	50.0	14.3

Dona Isabel, Sweet Potato Fluor vs Flavored Corn Flake Crumbs, Corn Flake

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Dona Isabel,... Food 1 Food 1 • PERUVIAN IMPORT COMPANY Dona Isabel, Sweet Potato Fluor	55.7	353	85.3	—	2.9	—	2.9
Flavored Cor... Food 2 Food 2 • QUALITY FROZEN FOODS INC. Flavored Corn Flake Crumbs, Corn Flake	43.4	357	82.1	7.1	3.6	—	7.1

Flours & Corn Meal Comparisons For Diabetics