What are Grains/Flour food comparisons?

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.

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

Quaker Strawberries & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Packet Box vs Morrison's Super Bakers Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Straw... Food 1 Food 1 • 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
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

Quaker Instant Grits Original 18 Ounce Paper Box vs Brown Rice, Long Grain, Quick Cook, Organic

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
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

Quaker Oatmeal Oldfashion Regular 42 Z/12 vs Quaker Peaches & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Count Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Oatme... Food 1 Food 1 • PEPSICO INC. BRAND OWNER Quaker Oatmeal Oldfashion Regular 42 Z/12	44.3	375	67.5	2.5	10.0	7.5	12.5
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

Quaker Lower Sugar Instant Oatmeal Apples & Cinnamon (10 1.09 Oz) 10.9 Ounce 10 Pack Packets vs Gold Medal Wondra Quick Mixing Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Lower... Food 1 Food 1 • PEPSICO INC. Quaker Lower Sugar Instant Oatmeal Apples & Cinnamon (10 1.09 Oz) 10.9 Ounce 10 Pack Packets	37.0	355	71.0	19.4	9.7	4.8	9.7
Gold Medal W... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Wondra Quick Mixing Flour	43.3	364	76.4	2.4	2.4	1.6	11.2

24/2 Chefway Parboiled Long Grain Brown Rice vs General Mills Gold Medal Sureloaf Flour

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
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

Gold Medal All Trumps Bakers High Gluten Flour vs Quaker Real Medleys Oatmeal Peach Almond 2.64 Oz

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 Real ... Food 2 Food 2 • PEPSICO INC. BRAND OWNER Quaker Real Medleys Oatmeal Peach Almond 2.64 Oz	89.0	373	69.3	25.3	8.0	9.3	9.3

Gold Medal Golden Shield Bakers Cookie And Pastry Enriched Unbleached Flour vs Morrison's Premium Yellow Cornmeal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal G... Food 1 Food 1 • 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
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

Quaker Real Medleys Oatmeal Peach Almond 2.64 Oz vs Gold Medal Hotel And Restaurant All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Real ... Food 1 Food 1 • PEPSICO INC. BRAND OWNER Quaker Real Medleys Oatmeal Peach Almond 2.64 Oz	89.0	373	69.3	25.3	8.0	9.3	9.3
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

Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box vs Gold Medal Tortilla Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Selec... Food 1 Food 1 • PEPSICO INC. Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box	47.6	369	76.6	14.9	22.3	4.7	8.7
Gold Medal T... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Tortilla Flour	42.9	356	75.5	1.6	2.4	1.3	10.5

Quaker Whole Grain Oats Quick 1 Minute Oats 42 Oz vs Blue Corn Masa, Flour, Organic

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
Blue Corn Ma... Food 2 Food 2 • WOODLAND FOODS Blue Corn Masa, Flour, Organic	41.2	367	76.7	—	6.7	3.3	6.7

Quaker Oatmeal Real Medley Apple Walnut Cup 2.46 Z/12 vs Wheat Berries, Hard Red, Organic*

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
Wheat Berrie... Food 2 Food 2 • WOODLAND FOODS Wheat Berries, Hard Red, Organic*	52.5	333	71.1	—	11.1	1.1	13.3

Quaker Instant Oatmeal Cinnamon Roll (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box vs Quaker Select Starts Weight Control Banana Bread (8 1.58 Ounce) 12.64 Ounce 8 Pack Paper Box

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 Selec... Food 2 Food 2 • 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

Gold Medal Sperry Extra Fancy Durum Flour vs Sperry Organic Hygluten Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal S... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Sperry Extra Fancy Durum Flour	40.3	349	72.8	0.8	3.9	1.0	12.2
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

Gold Medal All Trumps Bakers High Gluten Enriched Bromated Unbleached Flour vs Kyrol Flr 50 Lb Az

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 Enriched Bromated Unbleached Flour	39.4	349	70.6	1.3	2.9	1.1	14.2
Kyrol Flr 50... Food 2 Food 2 • ARDENT MILLS LLC Kyrol Flr 50 Lb Az	40.0	361	71.2	1.0	2.4	1.4	14.0

Gold Medal Yellow Corn Meal vs Gold Medal Medallion All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal Y... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Yellow Corn Meal	45.5	352	79.4	1.0	2.5	0.7	7.0
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

Morrison's Diamond M High Gluten Flour vs Quaker Instant Oatmeal Cinnamon Roll (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Morrison's D... Food 1 Food 1 • C. H. GUENTHER AND SON INC. Morrison's Diamond M High Gluten Flour	41.2	367	73.3	—	3.3	—	10.0
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

Gold Medal G.M. 44 Bakers Enriched Bleached Flour vs Pizza Factory Flour

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
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

Gold Medal Pizza Flour 2 Pound vs Gold Medal Purasnow Bakers Hi Ratio Cake Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal P... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Pizza Flour 2 Pound	40.7	353	72.2	1.1	2.4	1.4	13.1
Gold Medal P... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Purasnow Bakers Hi Ratio Cake Flour	44.1	349	77.5	1.3	2.5	1.3	8.7

Pillsbury Hotel & Restaurant All Purpose Flour vs Aunt Jemima Quick Grits 36.8 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pillsbury Ho... Food 1 Food 1 • GENERAL MILLS SALES INC. Pillsbury Hotel & Restaurant All Purpose Flour	41.8	352	73.8	1.6	2.4	1.7	10.5
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

Quaker Instant Oatmeal Maple And Brown Sugar (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Packet vs Gold Medal All Trumps Bakers High Gluten Enriched Bromated Unbleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • 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
Gold Medal A... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal All Trumps Bakers High Gluten Enriched Bromated Unbleached Flour	39.4	349	70.6	1.3	2.9	1.1	14.2

Grains/Flour Comparisons For Diabetics