Grains/Flour Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal(t...
Food 1
Food 1
• 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 |
|
Gold Medal(t...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal(tm) All Trumps(tm) High Gluten Flour Enriched Unbleached Unbromated 50 Lb
|
39.4 | 349 | 70.6 | 1.3 | 2.9 | 1.1 | 14.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
24/2 Chefway...
Food 1
Food 1
• RICELAND FOODS
24/2 Chefway Parboiled Long Grain Brown Rice
|
27.1 | 150 | 32.0 | — | 1.0 | 1.0 | 3.0 |
|
30/1 Chefway...
Food 2
Food 2
• RICELAND FOODS
30/1 Chefway Parboiled Long Grain Brown Rice
|
28.8 | 160 | 34.0 | — | 1.0 | 1.0 | 3.0 |
| 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 |
|
Brown Rice, ...
Food 2
Food 2
• WOODLAND FOODS
Brown Rice, Long Grain, Quick Cook, Organic
|
64.5 | 378 | 77.8 | — | 4.4 | 3.3 | 8.9 |
| 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Quaker Selec...
Food 1
Food 1
• PEPSICO INC.
Quaker Select Starts Organic Instant Oatmeal Original (8 .98 Ounce) 7.9 Ounce 8 Pack Paper Packet
|
31.1 | 361 | 67.7 | 1.0 | 10.1 | 6.5 | 13.2 |
|
Gold Medal(t...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal(tm) All Trumps(tm) Flour Bleached Bromated Malted Enriched 50 Lb
|
40.7 | 360 | 72.0 | 2.0 | 2.0 | 1.5 | 14.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Martha White...
Food 1
Food 1
• THE J.M. SMUCKER COMPANY
Martha White 5 Pound Yellow Corn Meal Self Rising Each
|
49.3 | 353 | 76.5 | — | 2.9 | 1.5 | 5.9 |
|
Gold Medal A...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour
|
43.3 | 357 | 76.2 | 0.5 | 2.4 | 1.5 | 9.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Corn Meal Fi...
Food 1
Food 1
• ARDENT MILLS LLC
Corn Meal Fine 50 Lb Aa
|
44.6 | 370 | 79.5 | 1.6 | 3.9 | 1.8 | 7.1 |
|
Gold Medal S...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Sperry Cake Pastry Flour
|
43.9 | 353 | 77.0 | 1.0 | 2.4 | 1.0 | 9.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Prote...
Food 1
Food 1
• 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 |
|
Gold Medal G...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Golden Shield Bakers Cookie And Pastry Enriched Unbleached Flour
|
100.0 | 352 | 75.6 | 1.0 | 2.6 | 1.3 | 9.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Morrison's H...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Hi Ratio Cake Flour
|
45.4 | 367 | 80.0 | — | 3.3 | — | 6.7 |
|
Aunt Jemima ...
Food 2
Food 2
• PEPSICO INC.
Aunt Jemima Quick Grits 36.8 Ounce Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
| 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 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 |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Morrison's P...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Premium Yellow Cornmeal
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
|
Quaker Straw...
Food 2
Food 2
• PEPSICO INC.
Quaker Strawberries & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Packet Box
|
48.0 | 381 | 76.4 | 33.5 | 6.0 | 6.2 | 8.0 |
| 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 |
|
General Mill...
Food 2
Food 2
• GENERAL MILLS SALES INC.
General Mills Gold Medal Stone Ground Hi Protein Fine Grind Whole Wheat Flour
|
34.7 | 353 | 70.0 | 1.0 | 10.4 | 2.0 | 13.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Grits...
Food 1
Food 1
• PEPSICO INC.
Quaker Grits Quick 5 Minute 36.8 Ounce Paper Bag
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
|
Quaker Old F...
Food 2
Food 2
• PEPSICO INC.
Quaker Old Fashioned Grits 24 Ounce Canister
|
60.7 | 366 | 78.1 | — | 2.4 | 1.2 | 9.8 |
| 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 |
|
Gold Medal G...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Oatmeal Flavor Variety (18 1.51 Ouncz) 27.3 Ounces 18 Count Paper Pouches
|
57.7 | 369 | 75.7 | 28.8 | 6.8 | 5.0 | 9.1 |
|
Quaker Oatme...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Oatmeal Quickoats Regular 42 Z/12
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Whole...
Food 1
Food 1
• PEPSICO INC. BRAND OWNER
Quaker Whole Grain Oats Quick 1 Minute Oats 42 Oz
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
|
Wheat Berrie...
Food 2
Food 2
• WOODLAND FOODS
Wheat Berries, Hard Red, Organic*
|
52.5 | 333 | 71.1 | — | 11.1 | 1.1 | 13.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Mediu...
Food 1
Food 1
• PEPSICO INC.
Quaker Medium Barley 16 Ounce Paper Box
|
62.7 | 361 | 77.7 | 0.8 | 11.0 | 1.2 | 9.9 |
|
Gold Medal F...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Full Strength Bakers Enriched Unbromated Unbleached Flour
|
40.6 | 351 | 72.0 | 1.6 | 2.4 | 1.4 | 12.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Zee Zees Hum...
Food 1
Food 1
• NATIONAL FOOD GROUP
Zee Zees Hummus Cup, Original, 4.5 Oz.
|
39.2 | 133 | 21.1 | 3.9 | 5.5 | 2.7 | 7.0 |
|
Gold Medal H...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Hotel & Restaurant Self Rising Enriched Bleached Flour
|
43.2 | 356 | 76.3 | 1.4 | 2.7 | 1.0 | 10.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Fruit...
Food 1
Food 1
• PEPSICO INC.
Quaker Fruit & Cream Instant Oatmeal Variety Pack(18 1.230 Z)22.2 Ounce 18 Packet Box
|
48.0 | 381 | 76.4 | 33.5 | 6.0 | 6.2 | 8.0 |
|
Quaker Oats ...
Food 2
Food 2
• PEPSICO INC.
Quaker Oats Old Fashioned Oatmeal 18 Ounce Paper Cannister
|
45.1 | 360 | 67.8 | 1.0 | 9.3 | 7.2 | 13.3 |
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.