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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Hodgson Mill, Bread Flour vs Mix It Universal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Hodgson Mill... Food 1 Food 1 • HODGSON MILL INC Hodgson Mill, Bread Flour	40.9	333	73.3	—	3.3	—	13.3
Mix It Unive... Food 2 Food 2 • SAM TELL & SON, INC Mix It Universal	37.7	348	82.6	4.4	—	—	4.4

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

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched & P... Food 1 Food 1 • TARGET STORES Enriched & Pre Sifted Unbleached All Purpose Flour	41.2	367	73.3	—	3.3	—	10.0
Enriched Ric... Food 2 Food 2 • GOYA FOODS, INC. Enriched Rice Flour	47.4	367	80.0	—	—	—	6.7

Blanched Almond Flour vs Arrowhead Mills, Organic Brown Rice Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blanched Alm... Food 1 Food 1 • TARGET STORES Blanched Almond Flour	1.8	571	21.4	7.1	14.3	50.0	21.4
Arrowhead Mi... Food 2 Food 2 • THE HAIN CELESTIAL GROUP, INC. Arrowhead Mills, Organic Brown Rice Flour	48.9	371	77.1	—	5.7	2.9	8.6

Enriched Bleached Pre Sifted All Purpose Flour vs Selecta, Flour Tortilla Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Ble... Food 1 Food 1 • SUPERVALU, INC. Enriched Bleached Pre Sifted All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0
Selecta, Flo... Food 2 Food 2 • AZTECA MILLING CO. Selecta, Flour Tortilla Mix	41.8	450	57.5	—	2.5	20.0	10.0

Almond Flour vs Xanthan Gum

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Flour Food 1 Food 1 • C & F FOODS INC. Almond Flour	7.0	607	21.4	3.6	7.1	53.6	21.4
Xanthan Gum Food 2 Food 2 • NAMASTE FOODS LLC Xanthan Gum	0.0	333	77.8	—	77.8	—	—

Corn Meal vs All Purpose Bleached Enriched Presifted Premium Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Corn Meal Food 1 Food 1 • HOMETOWN FOOD COMPANY Corn Meal	43.2	387	77.4	—	6.5	3.2	6.5
All Purpose ... Food 2 Food 2 • LEE'S ENTERPRISES All Purpose Bleached Enriched Presifted Premium Flour	43.1	367	76.7	—	3.3	—	10.0

Instant Corn Masa Flour vs Enriched All Purpose Flour Bleached

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Instant Corn... Food 1 Food 1 • THE MORAN GROUP INCORPORATED Instant Corn Masa Flour	75.6	364	76.4	1.8	7.3	3.6	—
Enriched All... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Enriched All Purpose Flour Bleached	41.2	333	73.3	3.3	3.3	—	10.0

All Purpose Baking Flour vs Premium Naturally White Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • JUST ABOUT FOODS LLC All Purpose Baking Flour	37.6	333	73.3	6.7	10.0	3.3	3.3
Premium Natu... Food 2 Food 2 • HODGSON MILL INC Premium Naturally White Flour	43.1	333	76.7	—	3.3	—	10.0

Organic Whole Grain Buckwheat vs Enriched Bleached Pre Sifted Self Rising Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Whol... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Grain Buckwheat	62.2	370	73.9	—	4.3	2.2	13.0
Enriched B... Food 2 Food 2 • SUPERVALU, INC. Enriched Bleached Pre Sifted Self Rising Flour	41.2	333	73.3	3.3	3.3	—	10.0

Precooked Yellow Cornmeal vs Unbleached, Enriched Pre Sifted All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Precooked Ye... Food 1 Food 1 • RAYMOND HADLEY CORP. Precooked Yellow Cornmeal	49.4	355	83.9	—	3.2	—	6.5
Unbleached, ... Food 2 Food 2 • WAKEFERN FOOD CORPORATION Unbleached, Enriched Pre Sifted All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0

Whole Spelt Flour vs All Purpose Gluten Free Flour Mix, All Purpose

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Spelt ... Food 1 Food 1 • PURITY FOODS, INCORPORATED Whole Spelt Flour	40.6	324	67.7	2.9	5.9	2.9	14.7
All Purpose ... Food 2 Food 2 • THE KROGER CO. All Purpose Gluten Free Flour Mix, All Purpose	41.2	367	76.7	—	6.7	3.3	6.7

Bleached, Enriched All Purpose Flour vs Whole Grain Triticale 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
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Triticale Flour	35.0	344	71.9	—	15.6	1.6	12.5

Brown Flax Meal vs Yellow Corn Self Rising Enriched Meal Mix, Yellow Corn

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Flax Meal Food 1 Food 1 • EILLIEN'S CANDIES INC. Brown Flax Meal	0.0	462	30.8	—	30.8	34.6	23.1
Yellow Corn ... Food 2 Food 2 • HOMETOWN FOOD COMPANY Yellow Corn Self Rising Enriched Meal Mix, Yellow Corn	49.3	353	76.5	—	2.9	1.5	5.9

Sweet White Rice Flour vs Gluten Free Perfect Flour Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet White ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Sweet White Rice Flour	61.0	375	80.0	2.5	2.5	1.3	7.5
Gluten Free ... Food 2 Food 2 • NAMASTE FOODS LLC Gluten Free Perfect Flour Blend	65.4	326	73.9	—	2.2	—	4.4

Enriched Unbleached All Purpose Flour vs Enriched Stone Ground White Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Unb... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Enriched Unbleached All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0
Enriched Sto... Food 2 Food 2 • WILKINS-ROGERS INC. Enriched Stone Ground White Corn Meal	41.2	367	76.7	—	6.7	3.3	6.7

Faraon, Rice Flour vs Gluten Free 1 To 1 Baking Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Faraon, Rice... Food 1 Food 1 • MERCADO LATINO, INC. Faraon, Rice Flour	73.0	370	82.6	—	2.2	—	6.5
Gluten Free ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Gluten Free 1 To 1 Baking Flour	57.4	351	81.1	—	2.7	—	5.4

Nuts, Just Almond Meal vs Gluten Free Sydney Blend Cake Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nuts, Just A... Food 1 Food 1 • TRADER JOE'S Nuts, Just Almond Meal	5.3	600	20.0	3.3	10.0	53.3	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

Yellow Adluh Self Rising Corn Meal, Yellow vs Gluten Free All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Adluh... Food 1 Food 1 • LAKESIDE MILLS/YELTON MILL DIVISION Yellow Adluh Self Rising Corn Meal, Yellow	39.3	333	73.3	3.3	6.7	3.3	6.7
Gluten Free ... Food 2 Food 2 • JESSICA'S NATURAL FOODS, LLC Gluten Free All Purpose Flour	38.9	387	74.2	—	9.7	4.8	9.7

Almond Flour vs Enriched Bleached Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Flour Food 1 Food 1 • RALEY'S Almond Flour	1.8	571	21.4	7.1	14.3	50.0	21.4
Enriched Ble... Food 2 Food 2 • HOMETOWN FOOD COMPANY Enriched Bleached Wheat Flour	43.4	333	76.7	—	3.3	—	6.7

All Purpose Flour vs Sweet Rice Flour 16 Oz (1 Lb) 454 G, Sweet

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. All Purpose Flour	46.8	353	73.5	—	2.9	1.5	11.8
Sweet Rice F... Food 2 Food 2 • KODA FARMS, INC. Sweet Rice Flour 16 Oz (1 Lb) 454 G, Sweet	49.3	367	83.3	—	—	—	6.7

Flours & Corn Meal Comparisons For Diabetics