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

Enriched Self Rising Flour Bleached vs Super Fine Almond Flour From Blanched Whole Almonds, Almond

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Sel... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Enriched Self Rising Flour Bleached	40.7	333	70.0	—	0.8	—	10.0
Super Fine A... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Super Fine Almond Flour From Blanched Whole Almonds, Almond	5.3	571	21.4	3.6	10.7	50.0	21.4

100% Whole Grain Ivory Wheat Organic Flour, Ivory Wheat vs Gluten Free Perfect Flour Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole G... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. 100% Whole Grain Ivory Wheat Organic Flour, Ivory Wheat	35.1	361	75.0	—	25.0	1.4	11.1
Gluten Free ... Food 2 Food 2 • NAMASTE FOODS LLC Gluten Free Perfect Flour Blend	65.4	326	73.9	—	2.2	—	4.4

Bleached, Enriched Self Rising Flour vs Unbleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached, En... Food 1 Food 1 • HARRIS-TEETER INC. Bleached, Enriched Self Rising Flour	41.2	333	73.3	3.3	3.3	—	10.0
Unbleached A... Food 2 Food 2 • HOMETOWN FOOD COMPANY Unbleached All Purpose Flour	45.1	355	74.2	—	—	—	9.7

Corn Masa Flour Mix vs Whole Grain Buckwheat Flour, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Masa Fl... Food 1 Food 1 • THE KROGER CO. Corn Masa Flour Mix	40.9	367	76.7	3.3	6.7	3.3	10.0
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Buckwheat Flour, Whole Grain	39.1	378	78.4	—	24.3	1.4	10.8

Self Rising Flour vs Whole Grain Stone Ground Kamut Flour, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • FARINUP Self Rising Flour	42.8	367	73.3	—	—	—	13.3
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Stone Ground Kamut Flour, Whole Grain	48.3	375	72.5	—	10.0	2.5	15.0

Tortilla Instant Corn Masa Flour, Tortilla vs Whole Grain Amaranth Flour, Whole Grain

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tortilla Ins... Food 1 Food 1 • PUENTES BROTHERS INC. Tortilla Instant Corn Masa Flour, Tortilla	40.8	367	76.7	—	6.7	5.0	10.0
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 Cake Flour vs Pamela's Almond Flour, 14 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Cak... Food 1 Food 1 • REILY FOODS COMPANY Enriched Cake Flour	43.4	357	78.6	—	—	—	7.1
Pamela's Alm... Food 2 Food 2 • PAMELA'S PRODUCTS INC. Pamela's Almond Flour, 14 Oz	1.8	600	20.0	6.7	13.3	53.3	20.0

Instant Corn Masa Mix vs Gluten Free All Purpose Baking Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Corn... Food 1 Food 1 • MARQUEZ BROTHERS INTERNATIONAL, INC. Instant Corn Masa Mix	38.9	367	73.3	—	6.7	5.0	10.0
Gluten Free ... Food 2 Food 2 • WEGMANS Gluten Free All Purpose Baking Mix	45.2	333	76.7	10.0	0.8	—	3.3

Cornmeal Mix vs Gluten Free Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cornmeal Mix Food 1 Food 1 • TOPCO ASSOCIATES, INC. Cornmeal Mix	47.3	333	83.3	3.3	3.3	1.7	6.7
Gluten Free ... Food 2 Food 2 • ENER-G FOODS INC Gluten Free Rice Flour	61.4	300	64.0	—	2.0	1.0	4.0

Nixta Masa Gluten Free Corn Masa Flour, Nixta Masa vs Bread Enriched & Unbleached Flour, Bread

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nixta Masa G... Food 1 Food 1 • AZTECA MILLING CO. Nixta Masa Gluten Free Corn Masa Flour, Nixta Masa	41.1	367	76.7	—	6.7	5.0	6.7
Bread Enrich... Food 2 Food 2 • WAL-MART STORES, INC. Bread Enriched & Unbleached Flour, Bread	42.8	367	73.3	—	—	—	13.3

Gluten Free Bread Flour vs Yellow Corn Meal

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
Yellow Corn ... Food 2 Food 2 • FERRANTI-PACKARD TRANSFORMERS Yellow Corn Meal	59.6	140	31.0	—	1.0	0.5	3.0

1 To 1 Baking Flour vs Fermented Cornflour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
1 To 1 Bakin... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. 1 To 1 Baking Flour	57.4	351	81.1	—	2.7	—	5.4
Fermented Co... Food 2 Food 2 • K & W INDUSTRIES, INC. Fermented Cornflour	100.0	357	82.1	—	3.6	—	3.6

Old Fashioned Stone Ground White Corn Meal, Old Fashioned vs Sweet Potato Flour, Sweet Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Old Fashione... Food 1 Food 1 • WILKINS-ROGERS INC. Old Fashioned Stone Ground White Corn Meal, Old Fashioned	43.2	367	76.7	—	3.3	3.3	6.7
Sweet Potato... Food 2 Food 2 • THE CARRINGTON TEA COMPANY LLC. Sweet Potato Flour, Sweet Potato	57.6	389	88.9	30.6	8.3	1.4	2.8

Yellow Cornmeal, Yellow vs Enriched Bleached All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Cornm... Food 1 Food 1 • MARSH HEN MILL Yellow Cornmeal, Yellow	43.3	379	79.3	—	3.4	1.7	6.9
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 Instant Corn Masa Flour Tortillas vs Organic Whole Grain Buckwheat

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • AZTECA MILLING CO. Gluten Free Instant Corn Masa Flour Tortillas	41.8	367	76.7	3.3	6.7	3.3	—
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Buckwheat	62.2	370	73.9	—	4.3	2.2	13.0

Bleached, Enriched All Purpose Flour vs Chickpea Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached, En... Food 1 Food 1 • HOMETOWN FOOD COMPANY Bleached, Enriched All Purpose Flour	45.1	355	74.2	—	—	—	9.7
Chickpea Flour Food 2 Food 2 • EL TRIGAL Chickpea Flour	59.4	340	66.0	2.0	4.0	1.0	20.0

Carob Powder vs Presifted Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carob Powder Food 1 Food 1 • SHILOH FARMS INC. Carob Powder	6.0	250	83.3	50.0	33.3	—	—
Presifted Wh... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Presifted Whole Wheat Flour	33.0	321	71.4	3.6	10.7	1.8	14.3

Enriched Rice Flour vs Black Bean Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Ric... Food 1 Food 1 • GOYA FOODS, INC. Enriched Rice Flour	47.4	367	80.0	—	—	—	6.7
Black Bean F... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Black Bean Flour	32.4	343	62.9	2.9	14.3	—	22.9

Unbleached Bread Flour vs Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached B... Food 1 Food 1 • RALEY'S Unbleached Bread Flour	43.2	355	74.2	3.2	3.2	—	9.7
Whole Wheat ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Wheat Flour	38.5	368	71.1	—	18.4	1.3	18.4

Tres Estrellas, Rice Flour Harina De Arroz vs Organic Pure Okara Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Tres Estrell... Food 1 Food 1 • GS1 MEXICO Tres Estrellas, Rice Flour Harina De Arroz	54.8	361	77.8	—	—	2.8	8.3
Organic Pure... Food 2 Food 2 • RENEWAL MILL, PBC Organic Pure Okara Flour	5.7	400	65.7	—	57.1	5.7	20.0

Flours & Corn Meal Comparisons For Diabetics