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

Puro, Corn Meal Coarse vs Original Toasted Wheat Germ, Original Toasted

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Puro, Corn M... Food 1 Food 1 • ROL ROM FOODS Puro, Corn Meal Coarse	45.4	355	77.4	—	3.2	—	6.5
Original Toa... Food 2 Food 2 • KRETSCHMER Original Toasted Wheat Germ, Original Toasted	11.2	400	53.3	—	13.3	10.0	26.7

Unprocessed Wheat Bran vs Mix It Universal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unprocessed ... Food 1 Food 1 • HODGSON MILL INC Unprocessed Wheat Bran	5.8	200	66.7	—	46.7	—	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

Chocolate Chip Keto Cookie Almond Flour, Chocolate Chip vs Blanched Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • BAKE CITY, LLC Chocolate Chip Keto Cookie Almond Flour, Chocolate Chip	10.9	429	32.1	—	10.7	35.7	17.9
Blanched Alm... Food 2 Food 2 • ASSOCIATED WHOLESALE GROCERS, INC. Blanched Almond Flour	3.5	571	21.4	7.1	7.1	50.0	21.4

Cauli Flower Flour & Powder vs Instant Blue Corn Masa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauli Flow... Food 1 Food 1 • GLEAN, LLC Cauli Flower Flour & Powder	25.2	367	70.0	26.7	26.7	3.3	13.3
Instant Blue... Food 2 Food 2 • INTERNATIONAL WHOLESALERS CORP Instant Blue Corn Masa	41.1	367	76.7	—	6.7	5.0	6.7

Banana Flour vs Corn Masa Flour Mix

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Banana Flour Food 1 Food 1 • LENOX CORPORATION Banana Flour	87.5	92	39.8	—	0.9	—	2.7
Corn Masa Fl... Food 2 Food 2 • THE KROGER CO. Corn Masa Flour Mix	40.9	367	76.7	3.3	6.7	3.3	10.0

Bleached, Enriched, Pre Sifted Bread Flour vs Crema Mexicana

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached, En... Food 1 Food 1 • SMART & FINAL IRIS CORPORATION Bleached, Enriched, Pre Sifted Bread Flour	40.9	367	73.3	—	3.3	—	13.3
Crema Mexicana Food 2 Food 2 Crema Mexicana	1.9	193	7.1	3.6	3.6	17.9	3.6

Gluten Free Perfect Flour Blend vs Organic Pure Okara Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • NAMASTE FOODS LLC Gluten Free Perfect Flour Blend	65.4	326	73.9	—	2.2	—	4.4
Organic Pure... Food 2 Food 2 • RENEWAL MILL, PBC Organic Pure Okara Flour	5.7	400	65.7	—	57.1	5.7	20.0

Gluten Free Sydney Blend Cake Flour vs Pumpkin Flour, Organic Pumpkin Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • JORLY HOLDINGS LLC, GOURMET SERIES A Gluten Free Sydney Blend Cake Flour	42.7	355	77.4	—	6.5	1.6	12.9
Pumpkin Flou... Food 2 Food 2 • MAXX MOUNT Pumpkin Flour, Organic Pumpkin Flour	30.9	364	71.4	28.6	14.3	3.6	14.3

Self Rising Bleached & Enriched Flour vs Enriched Unbleached All Purpose Flour

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
Enriched Unb... Food 2 Food 2 • HOMETOWN FOOD COMPANY Enriched Unbleached All Purpose Flour	45.1	355	74.2	—	—	—	9.7

Enriched Self Rising Flour Bleached vs Paleo Baking Flour, Paleo

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
Paleo Baking... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Paleo Baking Flour, Paleo	18.8	478	56.5	4.4	13.0	17.4	17.4

Yellow Corn Meal Mix vs Fine Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • FOOD TOWN STORES INC. Yellow Corn Meal Mix	39.3	333	73.3	3.3	6.7	3.3	6.7
Fine Yellow ... Food 2 Food 2 • GOYA FOODS, INC. Fine Yellow Corn Meal	51.3	364	81.8	—	3.0	1.5	6.1

Carob Powder vs Iyan Pounded Yam, Iyan

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carob Powder Food 1 Food 1 • TREE OF LIFE, INC. Carob Powder	4.0	200	80.0	60.0	40.0	—	—
Iyan Pounded... Food 2 Food 2 • K & W INDUSTRIES, INC. Iyan Pounded Yam, Iyan	81.5	351	82.5	1.8	10.5	—	3.5

Self Rising Corn Meal Mix With Hot Rize vs Enriched Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • HOMETOWN FOOD COMPANY Self Rising Corn Meal Mix With Hot Rize	41.3	375	71.9	—	6.2	3.1	6.3
Enriched Yel... Food 2 Food 2 • GOYA FOODS, INC. Enriched Yellow Corn Meal	47.4	367	83.3	—	3.3	—	6.7

Yellow Corn Meal Harina vs Unbleached & Enriched Bread 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
Unbleached &... Food 2 Food 2 • MCILHENNY COMPANY Unbleached & Enriched Bread Flour	41.2	333	73.3	3.3	3.3	—	10.0

Organics All Purpose Flour vs White Sonora All Purpose Flour, White Sonora

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organics All... Food 1 Food 1 • H E BUTT GROCERY COMPANY Organics All Purpose Flour	41.2	333	73.3	3.3	3.3	—	10.0
White Sonora... Food 2 Food 2 • HAYDEN FLOUR MILLS, LLC White Sonora All Purpose Flour, White Sonora	50.8	370	75.0	—	10.0	2.5	10.0

White Whole Wheat Flour, White vs Enriched Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Whole ... Food 1 Food 1 • MEIJER, INC. White Whole Wheat Flour, White	33.0	323	67.7	3.2	12.9	3.2	12.9
Enriched Yel... Food 2 Food 2 • GOYA FOODS, INC. Enriched Yellow Corn Meal	47.4	367	83.3	—	3.3	—	6.7

Cauli Flower Flour & Powder vs Organic Oat Bran Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauli Flow... Food 1 Food 1 • GLEAN, LLC Cauli Flower Flour & Powder	25.2	367	70.0	26.7	26.7	3.3	13.3
Organic Oat ... Food 2 Food 2 • HODGSON MILL INC Organic Oat Bran Flour	36.6	417	73.3	—	10.0	6.7	13.3

Fermented Cornflour vs All Purpose Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fermented Co... Food 1 Food 1 • K & W INDUSTRIES, INC. Fermented Cornflour	100.0	357	82.1	—	3.6	—	3.6
All Purpose ... Food 2 Food 2 • SLOPPY MAMA'S LLC All Purpose Wheat Flour	45.1	355	74.2	—	—	—	9.7

Organic Brown Rice Flour vs Organic Oat Bran Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Brow... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Brown Rice Flour	50.9	371	77.1	—	2.9	2.9	8.6
Organic Oat ... Food 2 Food 2 • HODGSON MILL INC Organic Oat Bran Flour	36.6	417	73.3	—	10.0	6.7	13.3

Organic Chickpea Flour vs Premium Kamoka

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Chic... Food 1 Food 1 • JUST ABOUT FOODS LLC Organic Chickpea Flour	32.5	400	73.3	—	16.7	3.3	20.0
Premium Kamoka Food 2 Food 2 • SABOR DI TERRA Premium Kamoka	41.1	367	80.0	—	10.0	5.0	6.7

Flours & Corn Meal Comparisons For Diabetics