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

Gluten Free Homemade Wonderful Bread Mix vs Fairhaven, Organic Whole Rye Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Gluten Free Homemade Wonderful Bread Mix	33.1	375	75.0	8.3	4.2	—	12.5
Fairhaven, O... Food 2 Food 2 • EDWARD LEEDS & COMPANY Fairhaven, Organic Whole Rye Flour	35.2	333	73.3	—	13.3	1.7	10.0

All Purpose Flour Bleached, Enriched Pre Sifted vs Carob Powder

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • DEFENSE COMMISSARY AGENCY All Purpose Flour Bleached, Enriched Pre Sifted	43.1	333	73.3	3.3	—	—	10.0
Carob Powder Food 2 Food 2 • NOW HEALTH GROUP INC. Carob Powder	13.8	233	86.7	46.7	40.0	—	6.7

Gluten Free Ancient Grains Flour vs Self Rising White Corn Meal Mix, Self Rising White

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • CUP4CUP, LLC Gluten Free Ancient Grains Flour	37.2	333	77.8	—	7.4	3.7	7.4
Self Rising ... Food 2 Food 2 • THE QUAKER OATS COMPANY Self Rising White Corn Meal Mix, Self Rising White	33.4	320	72.0	—	4.0	2.0	8.0

Precooked White Corn Meal vs Bleached Self Rising Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Precooked Wh... Food 1 Food 1 • RAYMOND HADLEY CORP. Precooked White Corn Meal	47.4	333	83.3	—	3.3	—	6.7
Bleached Sel... Food 2 Food 2 • IGA, INC. Bleached Self Rising Flour	43.2	355	74.2	3.2	3.2	—	9.7

White Corn Meal vs Brown Flax Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Corn Meal Food 1 Food 1 • C.A. PROMESA White Corn Meal	43.3	367	80.0	—	6.7	1.7	6.7
Brown Flax Meal Food 2 Food 2 • EILLIEN'S CANDIES INC. Brown Flax Meal	0.0	462	30.8	—	30.8	34.6	23.1

Iyan Pounded Yam, Iyan vs Enriched All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Iyan Pounded... Food 1 Food 1 • K & W INDUSTRIES, INC. Iyan Pounded Yam, Iyan	81.5	351	82.5	1.8	10.5	—	3.5
Enriched All... Food 2 Food 2 • SHAWNEE MILLING COMPANY Enriched All Purpose Flour	41.2	333	73.3	3.3	3.3	—	10.0

Rice Flour vs Chick Pea Flour Coarse

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Flour Food 1 Food 1 • GS1 MEXICO Rice Flour	100.0	360	80.0	—	1.0	1.0	7.0
Chick Pea Fl... Food 2 Food 2 • SOOFER CO. INC. Chick Pea Flour Coarse	39.9	300	60.0	10.0	18.0	6.0	20.0

All Purpose Gluten Free Flour Mix, All Purpose vs Raw Foods Arrowroot Starch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • THE KROGER CO. All Purpose Gluten Free Flour Mix, All Purpose	41.2	367	76.7	—	6.7	3.3	6.7
Raw Foods Ar... Food 2 Food 2 • NAMASTE FOODS LLC Raw Foods Arrowroot Starch	54.0	344	87.5	—	3.1	—	—

Protein Packed All Purpose Baking Mix vs Enriched Old Fashioned Stone Ground Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Protein Pack... Food 1 Food 1 • BAKER MILLS Protein Packed All Purpose Baking Mix	55.2	340	64.2	3.8	9.4	1.9	22.6
Enriched Old... Food 2 Food 2 • WILKINS-ROGERS INC. Enriched Old Fashioned Stone Ground Yellow Corn Meal	43.2	367	76.7	—	3.3	3.3	6.7

Premium Naturally White Flour vs Bleached & Pre Sifted Enriched Self Rising Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Natu... Food 1 Food 1 • HODGSON MILL INC Premium Naturally White Flour	43.1	333	76.7	—	3.3	—	10.0
Bleached & P... Food 2 Food 2 • MEIJER, INC. Bleached & Pre Sifted Enriched Self Rising Flour	43.2	355	74.2	3.2	3.2	—	9.7

Bleached All Purpose Flour vs Masa Harina Golden Corn Flour, Masa Harina

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bleached All... Food 1 Food 1 • IGA, INC. Bleached All Purpose Flour	43.2	355	74.2	3.2	3.2	—	9.7
Masa Harina ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Masa Harina Golden Corn Flour, Masa Harina	41.2	379	82.8	—	10.3	3.5	6.9

Blanched Almond Flour vs Millet Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blanched Alm... Food 1 Food 1 • ASSOCIATED WHOLESALE GROCERS, INC. Blanched Almond Flour	3.5	571	21.4	7.1	7.1	50.0	21.4
Millet Flour Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Millet Flour	58.4	375	77.5	—	2.5	5.0	10.0

Enriched Bleached Self Rising Flour vs Degerminated Pre Cooked Yellow Cornmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Ble... Food 1 Food 1 • THE QUAKER OATS COMPANY Enriched Bleached Self Rising Flour	37.2	333	74.1	—	3.7	—	11.1
Degerminated... Food 2 Food 2 • SUTTER HOME WINERY, INC. Degerminated Pre Cooked Yellow Cornmeal	41.2	333	76.7	—	6.7	3.3	6.7

Unbleached Enriched Pre Sifted All Purpose Flour vs Sweet Potato Organic Flour, Sweet Potato

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached E... Food 1 Food 1 • HY-VEE, INC. Unbleached Enriched Pre Sifted All Purpose Flour	45.1	355	77.4	—	3.2	—	9.7
Sweet Potato... Food 2 Food 2 • EDWARD & SONS TRADING CO., INC Sweet Potato Organic Flour, Sweet Potato	45.4	367	83.3	13.3	6.7	—	6.7

High Protein Textured Vegetable Protein vs Brewers Barley Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
High Protein... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. High Protein Textured Vegetable Protein	5.4	333	29.2	12.5	16.7	—	50.0
Brewers Barl... Food 2 Food 2 • THE CARRINGTON TEA COMPANY LLC. Brewers Barley Flour	19.1	387	67.7	9.7	35.5	4.8	19.4

Lahma Ba'jene Flavorful Beef On Pizza Dough vs Crispy & Delicious Potato Flour Asian Cuisine, Potato Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lahma Ba'jen... Food 1 Food 1 • ALFA PAPER PRODUCTS, INC. Lahma Ba'jene Flavorful Beef On Pizza Dough	100.0	276	32.9	10.0	0.6	11.8	10.0
Crispy & Del... Food 2 Food 2 • THE BAMBOO CHEF, LLC Crispy & Delicious Potato Flour Asian Cuisine, Potato Flour	45.7	333	80.0	3.3	3.3	—	3.3

Arrowroot Starch / Flour vs Dried Potato Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Arrowroot St... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Arrowroot Starch / Flour	54.0	344	87.5	—	3.1	—	—
Dried Potato... Food 2 Food 2 • PERUVIAN IMPORT COMPANY Dried Potato Flour	49.7	324	76.5	—	2.9	—	2.9

Lahma Ba'jene Flavorful Beef On Pizza Dough vs Self Rising Corn Meal Mix With Hot Rize

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lahma Ba'jen... Food 1 Food 1 • ALFA PAPER PRODUCTS, INC. Lahma Ba'jene Flavorful Beef On Pizza Dough	100.0	276	32.9	10.0	0.6	11.8	10.0
Self Rising ... Food 2 Food 2 • HOMETOWN FOOD COMPANY Self Rising Corn Meal Mix With Hot Rize	41.3	375	71.9	—	6.2	3.1	6.3

Yellow Corn Meal, Yellow vs Almond Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • THE QUAKER OATS COMPANY Yellow Corn Meal, Yellow	39.4	333	77.8	—	3.7	—	7.4
Almond Flour Food 2 Food 2 • RALEY'S Almond Flour	1.8	571	21.4	7.1	14.3	50.0	21.4

Carob Powder vs Super Fine Natural Almond Flour From Whole Almonds

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	—	—
Super Fine N... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Super Fine Natural Almond Flour From Whole Almonds	5.3	600	24.0	4.0	12.0	44.0	24.0

Flours & Corn Meal Comparisons For Diabetics