Grains/Flour Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal R...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Remarkable Bakers High Gluten Enriched Bromated Bleached Flour
|
39.8 | 341 | 71.2 | 1.3 | 2.9 | 1.1 | 13.6 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Maple And Brown Sugar (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Packet
|
57.7 | 369 | 75.7 | 28.8 | 6.8 | 5.0 | 9.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Oatmeal Cinnamon Roll (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box
|
56.4 | 372 | 74.4 | 20.9 | 7.0 | 5.8 | 9.3 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Super Family Size Regular 36 Ounce Paper Box
|
41.4 | 357 | 78.6 | — | 3.6 | — | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Raisi...
Food 1
Food 1
• PEPSICO INC.
Quaker Raisins & Spice Instant Oatmeal (10 1.51 Ounce) 15.1 Ounces 10 Count Paper Packets
|
56.5 | 349 | 74.4 | 32.6 | 7.0 | 4.7 | 9.3 |
|
Gold Medal(t...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal(tm) Harvest King(tm) Flour Enriched Unbleached 50 Lb
|
41.9 | 355 | 74.0 | 1.6 | 2.4 | 1.3 | 12.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Real ...
Food 1
Food 1
• PEPSICO INC.
Quaker Real Medleys Summer Berry Oatmeal 2.46 Ounce Cup
|
85.4 | 357 | 72.9 | 20.0 | 10.0 | 4.3 | 11.4 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Sperry Organ...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Sperry Organic Semolina Flour
|
40.3 | 347 | 72.8 | 1.0 | 3.9 | 1.0 | 11.8 |
|
Morrison's S...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Super Bakers Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal K...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal King Wheat Bakers Unbleached Enriched Flour
|
41.7 | 343 | 74.2 | 1.0 | 3.0 | 1.0 | 11.1 |
|
Mothers Oatb...
Food 2
Food 2
• PEPSICO INC.
Mothers Oatbran Cereal 16 Ounce Paper Box
|
36.2 | 375 | 62.5 | 2.5 | 15.0 | 7.5 | 17.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal G...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Golden Gate Bakers All Purpose Flour
|
42.9 | 355 | 75.8 | 0.4 | 2.6 | 1.1 | 10.5 |
|
Pizza Factor...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Pizza Factory Flour
|
41.0 | 356 | 73.4 | 1.1 | 3.0 | 1.0 | 13.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal G...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Golden Shield Flour
|
44.2 | 351 | 77.7 | 0.3 | 2.7 | 1.0 | 7.8 |
|
Sperry Organ...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Sperry Organic Hygluten Flour
|
40.8 | 356 | 73.0 | 1.0 | 2.9 | 1.0 | 13.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Oatmeal Dinosaur Eggs Brown Sugar (8 1.76 Oz) 14.1 Ounce 8 Pack Paper Packets
|
63.4 | 382 | 72.1 | 23.6 | 6.7 | 7.9 | 9.3 |
|
Quaker Quick...
Food 2
Food 2
• PEPSICO INC.
Quaker Quick Pearled Barley 11 Ounce Paper Box
|
62.7 | 361 | 77.7 | 0.8 | 11.0 | 1.2 | 9.9 |
| 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 |
|
Mother's Bar...
Food 2
Food 2
• PEPSICO INC.
Mother's Barley Regular 11 Z
|
62.7 | 361 | 77.7 | 0.8 | 11.0 | 1.2 | 9.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Sperry Organ...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Sperry Organic Hygluten Flour
|
40.8 | 356 | 73.0 | 1.0 | 2.9 | 1.0 | 13.8 |
|
Gold Medal H...
Food 2
Food 2
• 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 |
| 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 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Cinnamon Roll (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box
|
56.4 | 372 | 74.4 | 20.9 | 7.0 | 5.8 | 9.3 |
| 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 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 |
|---|---|---|---|---|---|---|---|
|
Gold Medal G...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal G.M. 44 Bakers Enriched Bleached Flour
|
42.5 | 356 | 75.0 | 1.6 | 2.4 | 1.3 | 11.0 |
|
Quaker Selec...
Food 2
Food 2
• PEPSICO INC.
Quaker Select Starts Weight Control Instant Oatmeal Variety Pack (8 1.58 Oz) 12.6 Ounce 8 Pack Packets
|
40.3 | 363 | 64.1 | 1.2 | 15.1 | 6.1 | 17.4 |
| 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 |
|
Gold Medal S...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Superlative Bakers Enriched Bleached Flour
|
40.8 | 351 | 72.8 | 1.0 | 3.0 | 1.0 | 12.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal S...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Semolina No. 1
|
40.3 | 347 | 72.8 | 1.0 | 3.9 | 1.0 | 11.8 |
|
Morrison's P...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Premium Yellow Cornmeal
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Morrison's P...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Peter Pan Self Rising Flour
|
41.2 | 333 | 73.3 | — | 3.3 | — | 10.0 |
|
Sperry Organ...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Sperry Organic Semolina Flour
|
40.3 | 347 | 72.8 | 1.0 | 3.9 | 1.0 | 11.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal S...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Semolina No. 1
|
40.3 | 347 | 72.8 | 1.0 | 3.9 | 1.0 | 11.8 |
|
General Mill...
Food 2
Food 2
• GENERAL MILLS SALES INC.
General Mills Gold Medal Sureloaf Flour
|
41.6 | 355 | 74.2 | 1.0 | 3.0 | 1.0 | 12.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Mothers Oatb...
Food 1
Food 1
• PEPSICO INC.
Mothers Oatbran Cereal 16 Ounce Paper Box
|
36.2 | 375 | 62.5 | 2.5 | 15.0 | 7.5 | 17.5 |
|
Morrison's P...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Premium Yellow Cornmeal
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
| 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 |
|
Quaker Prote...
Food 2
Food 2
• PEPSICO INC.
Quaker Protein Cranberry Almond Instant Oatmeal (8 2.18 Oz) 17.4 Ounce 8 Pack Bag In Box
|
68.9 | 387 | 66.1 | 21.0 | 8.1 | 7.3 | 16.1 |
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.