Grains/Flour Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Selec...
Food 1
Food 1
• PEPSICO INC.
Quaker Select Starts Weight Control Banana Bread (8 1.58 Ounce) 12.64 Ounce 8 Pack Paper Box
|
44.1 | 356 | 64.4 | 2.2 | 13.3 | 6.7 | 15.6 |
|
General Mill...
Food 2
Food 2
• GENERAL MILLS SALES INC.
General Mills Gold Medal Stone Ground Wheat A Laxa Coarse Ground Whole Wheat Flour
|
34.7 | 353 | 70.0 | 1.0 | 10.4 | 2.0 | 13.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• GENERAL MILLS SALES INC.
General Mills Gold Medal Superlative Bakers Flour
|
40.6 | 350 | 72.0 | 1.6 | 2.4 | 1.4 | 12.6 |
|
Gold Medal B...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Big Loaf Enriched Bleached Flour
|
41.6 | 355 | 74.2 | 1.0 | 3.0 | 1.0 | 12.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Wheat Berrie...
Food 1
Food 1
• WOODLAND FOODS
Wheat Berries, Hard Red, Organic*
|
52.5 | 333 | 71.1 | — | 11.1 | 1.1 | 13.3 |
|
Quaker Raisi...
Food 2
Food 2
• PEPSICO INC.
Quaker Raisin, Date & Walnut Instant Oatmeal (10 1.3 Ounce) 13 Ounce 10 Pack Paper Pouch
|
46.9 | 372 | 72.3 | 30.7 | 7.1 | 7.1 | 8.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal B...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Big Loaf Enriched Bleached Flour
|
41.6 | 355 | 74.2 | 1.0 | 3.0 | 1.0 | 12.2 |
|
Pioneer Enri...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Pioneer Enriched White Corn Meal
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal W...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Wondra Quick Mixing Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Original (12 1 Ounce) 12 Ounces 12 Count Paper Pouches
|
41.4 | 357 | 78.6 | — | 3.6 | — | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Apple...
Food 1
Food 1
• PEPSICO INC.
Quaker Apple & Cinnamon Instant Oatmeal (10 1.51 Oz)15.1 Ounce 10 Pack
|
57.1 | 369 | 76.4 | 29.2 | 8.3 | 5.0 | 8.7 |
|
Kyrol Flr 50...
Food 2
Food 2
• ARDENT MILLS LLC
Kyrol Flr 50 Lb Ab
|
40.0 | 361 | 71.2 | 1.0 | 2.4 | 1.4 | 13.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Oats ...
Food 1
Food 1
• PEPSICO INC. BRAND OWNER
Quaker Oats Old Fashioned 42 Oz
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
|
Gold Medal B...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Bl En Ps Ap Flour
|
41.2 | 333 | 73.3 | 3.3 | 3.3 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal W...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Wondra Quick Mixing Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
|
Zee Zees Hum...
Food 2
Food 2
• NATIONAL FOOD GROUP
Zee Zees Hummus Cup, Original, 4.5 Oz.
|
39.2 | 133 | 21.1 | 3.9 | 5.5 | 2.7 | 7.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour 3 Pound
|
41.7 | 350 | 73.6 | 0.3 | 2.4 | 1.5 | 10.5 |
|
Morrison's P...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Premium Yellow Degermed Corn Meal
|
45.3 | 367 | 80.0 | — | 3.3 | 1.7 | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Origi...
Food 1
Food 1
• PEPSICO INC.
Quaker Original Instant Oatmeal (12 0.98 Ounce) 11.8 Ounces 12 Count Paper Packets
|
30.8 | 357 | 67.9 | — | 10.7 | 7.1 | 14.3 |
|
Quaker Peach...
Food 2
Food 2
• PEPSICO INC.
Quaker Peaches & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Count Paper Box
|
47.8 | 382 | 76.2 | 33.2 | 6.0 | 6.4 | 8.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal W...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal White Whole Wheat Flour
|
35.0 | 367 | 70.0 | 3.3 | 10.0 | 1.7 | 13.3 |
|
Pillsbury Ho...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Pillsbury Hotel & Restaurant Self Rising All Purpose Flour
|
41.8 | 320 | 73.0 | 1.0 | 2.0 | — | 9.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Grits Original 18 Ounce Paper Box
|
60.7 | 333 | 78.6 | — | 4.8 | 1.2 | 9.5 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Instant Oatmeal Honey & Almonds 1.76 Oz
|
55.7 | 380 | 68.0 | 20.0 | 10.0 | 8.0 | 14.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Oatme...
Food 1
Food 1
• PEPSICO INC. BRAND OWNER
Quaker Oatmeal Real Medley Apple Walnut Cup 2.46 Z/12
|
95.0 | 387 | 72.0 | 29.3 | 6.7 | 9.3 | 8.0 |
|
Gold Medal M...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Medallion All Purpose Flour
|
42.9 | 355 | 75.5 | 1.6 | 2.4 | 1.3 | 10.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal H...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Hotel And Restaurant All Purpose Flour
|
43.3 | 366 | 76.2 | 0.5 | 2.4 | 1.5 | 9.7 |
|
Sperry Organ...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Sperry Organic Stone Ground Whole Wheat Flour
|
34.7 | 353 | 70.0 | 1.0 | 10.4 | 2.0 | 13.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
30/1 Chefway...
Food 1
Food 1
• RICELAND FOODS
30/1 Chefway Parboiled Long Grain Brown Rice
|
28.8 | 160 | 34.0 | — | 1.0 | 1.0 | 3.0 |
|
Gold Medal S...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Self Rising Flour
|
42.0 | 345 | 74.2 | 0.2 | 2.7 | 1.0 | 9.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• GENERAL MILLS SALES INC.
General Mills Gold Medal Superlative Bakers Flour
|
40.6 | 350 | 72.0 | 1.6 | 2.4 | 1.4 | 12.6 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Instant Oatmeal Honey & Almonds 1.76 Oz
|
55.7 | 380 | 68.0 | 20.0 | 10.0 | 8.0 | 14.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Trumps Bakers High Gluten Flour
|
40.7 | 360 | 72.0 | 2.0 | 2.0 | 1.5 | 14.0 |
|
Quaker Origi...
Food 2
Food 2
• PEPSICO INC.
Quaker Original Instant Oatmeal (12 0.98 Ounce) 11.8 Ounces 12 Count Paper Packets
|
30.8 | 357 | 67.9 | — | 10.7 | 7.1 | 14.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pillsbury 5 ...
Food 1
Food 1
• THE J.M. SMUCKER COMPANY
Pillsbury 5 Pound Self Rising Flour
|
45.4 | 355 | 74.2 | — | — | — | 6.5 |
|
General Mill...
Food 2
Food 2
• GENERAL MILLS SALES INC.
General Mills Gold Medal Cameo Bakers Unbleached Flour
|
45.0 | 359 | 79.1 | 0.3 | 2.7 | 1.0 | 8.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Morrison's S...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Super Bakers Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
|
Zee Zees Gra...
Food 2
Food 2
• NATIONAL FOOD GROUP
Zee Zees Grahamz, French Toast, Iw, Wg 1 Oz
|
38.6 | 429 | 75.0 | 28.6 | 3.6 | 14.3 | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Old F...
Food 1
Food 1
• PEPSICO INC. BRAND OWNER
Quaker Old Fashioned Oats 42 Oz
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Original (12 1 Ounce) 12 Ounces 12 Count Paper Pouches
|
41.4 | 357 | 78.6 | — | 3.6 | — | 7.1 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
Grains/Flour 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.
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.
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.
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.
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.
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.