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 Protein Cranberry Almond Instant Oatmeal (8 2.18 Oz) 17.4 Ounce 8 Pack Bag In Box vs General Mills Gold Medal Stone Ground Whole Wheat Flour

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
General Mill... Food 2 Food 2 • GENERAL MILLS SALES INC. General Mills Gold Medal Stone Ground Whole Wheat Flour	35.6	356	71.5	2.0	10.4	2.0	13.0

Quinoa, Crisped, Organic vs Gold Medal Sureflake Unbleached Bakers Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa, Cris... Food 1 Food 1 • WOODLAND FOODS Quinoa, Crisped, Organic	47.2	367	86.7	3.3	6.7	1.7	6.7
Gold Medal S... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Sureflake Unbleached Bakers Flour	43.9	353	77.0	1.4	2.4	1.0	9.0

Morrison's Hi Ratio Cake Flour vs Gold Medal All Purpose Flour 3 Pound

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
Gold Medal A... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal All Purpose Flour 3 Pound	41.7	350	73.6	0.3	2.4	1.5	10.5

Quaker Instant Oatmeal Flavor Variety (18 1.51 Ouncz) 27.3 Ounces 18 Count Paper Pouches vs Gold Medal Remarkable Bakers High Gluten Enriched Flour

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
Gold Medal R... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Remarkable Bakers High Gluten Enriched Flour	39.9	349	71.2	2.0	2.7	1.1	13.6

Quaker Raisin, Date & Walnut Instant Oatmeal (10 1.3 Ounce) 13 Ounce 10 Pack Paper Pouch vs Corn Meal Fine 50 Lb Aa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Raisi... Food 1 Food 1 • 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
Corn Meal Fi... Food 2 Food 2 • ARDENT MILLS LLC Corn Meal Fine 50 Lb Aa	44.6	370	79.5	1.6	3.9	1.8	7.1

Martha White 5 Pound All Purpose Flour Each vs Gold Medal All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Martha White... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Martha White 5 Pound All Purpose Flour Each	47.1	355	77.4	—	—	—	9.7
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

Gold Medal Full Strength Unbleached Bakers Flour vs Gold Medal Sperry Extra Fancy Durum Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal F... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Full Strength Unbleached Bakers Flour	40.6	349	72.4	1.4	2.9	1.0	12.6
Gold Medal S... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Sperry Extra Fancy Durum Flour	40.3	349	72.8	0.8	3.9	1.0	12.2

Quaker Quick Grits 18.4 Ounce Paper Box vs Gold Medal Oat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Quick... Food 1 Food 1 • PEPSICO INC. Quaker Quick Grits 18.4 Ounce Paper Box	53.0	351	78.4	—	5.4	1.4	8.1
Gold Medal O... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Oat Flour	33.5	380	68.0	1.0	10.0	7.0	13.0

Mother's Barley Regular 11 Z vs Mothers Oatbran Cereal 16 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mother's Bar... Food 1 Food 1 • PEPSICO INC. Mother's Barley Regular 11 Z	62.7	361	77.7	0.8	11.0	1.2	9.9
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

Zee Zees Raisins, Iw, 1.33 Oz Box vs Quaker Oatmeal Real Medley Apple Walnut Cup 2.46 Z/12

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zee Zees Rai... Food 1 Food 1 • NATIONAL FOOD GROUP Zee Zees Raisins, Iw, 1.33 Oz Box	57.7	349	80.6	64.5	2.7	—	2.7
Quaker Oatme... Food 2 Food 2 • 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

Morrison's Premium Yellow Cornmeal vs Quaker Instant Grits Butter 1.48 Ounce Plastic Cup

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 Insta... Food 2 Food 2 • PEPSICO INC. Quaker Instant Grits Butter 1.48 Ounce Plastic Cup	58.5	357	75.8	0.8	4.5	3.8	8.5

Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box vs Quaker Select Starts Low Sugar Instant Oatmeal (4 1.23 Oz Strawberries & Cream, 6 1.23 Oz Peaches & Cream) 12.3 Ounce 10 Count Box

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
Quaker Selec... Food 2 Food 2 • PEPSICO INC. Quaker Select Starts Low Sugar Instant Oatmeal (4 1.23 Oz Strawberries & Cream, 6 1.23 Oz Peaches & Cream) 12.3 Ounce 10 Count Box	41.7	373	69.5	13.3	7.9	7.8	10.6

Pillsbury Balancer Hi Gluten Flour vs Pioneer Enriched Yellow Corn Meal

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pillsbury Ba... Food 1 Food 1 • GENERAL MILLS SALES INC. Pillsbury Balancer Hi Gluten Flour	40.5	355	72.0	1.6	2.4	1.3	14.0
Pioneer Enri... Food 2 Food 2 • C. H. GUENTHER AND SON INC. Pioneer Enriched Yellow Corn Meal	41.2	367	76.7	—	6.7	3.3	6.7

Quaker Select Starts Organic Instant Oatmeal Original (8 .98 Ounce) 7.9 Ounce 8 Pack Paper Packet vs Eagle Mills White Whole Wheat 100 Percent Ultragrain, 5 Lb

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
Eagle Mills ... Food 2 Food 2 • CONAGRA BRANDS INC Eagle Mills White Whole Wheat 100 Percent Ultragrain, 5 Lb	36.9	367	76.7	—	13.3	1.7	13.3

Quinoa, Crisped, Organic vs Quaker Oatmeal Quickoats Regular 42 Z/12

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa, Cris... Food 1 Food 1 • WOODLAND FOODS Quinoa, Crisped, Organic	47.2	367	86.7	3.3	6.7	1.7	6.7
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

Mother's Barley Regular 11 Z vs Sperry Organic Semolina Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mother's Bar... Food 1 Food 1 • PEPSICO INC. Mother's Barley Regular 11 Z	62.7	361	77.7	0.8	11.0	1.2	9.9
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

General Mills Gold Medal Superlative Bakers Flour vs Quaker Instant Grits Cheddar Cheese (12 1 Oz) 12 Ounce 12 Pack Bag In Box

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. Quaker Instant Grits Cheddar Cheese (12 1 Oz) 12 Ounce 12 Pack Bag In Box	38.4	358	74.3	1.2	4.2	4.6	8.4

Eagle Mills White Whole Wheat 100 Percent Ultragrain, 5 Lb vs Wheat Berries, Hard Red, Organic*

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Eagle Mills ... Food 1 Food 1 • CONAGRA BRANDS INC Eagle Mills White Whole Wheat 100 Percent Ultragrain, 5 Lb	36.9	367	76.7	—	13.3	1.7	13.3
Wheat Berrie... Food 2 Food 2 • WOODLAND FOODS Wheat Berries, Hard Red, Organic*	52.5	333	71.1	—	11.1	1.1	13.3

Morrison's Premium Self Rising White Cornmeal Mix vs Quinoa, Crisped, Organic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Morrison's P... Food 1 Food 1 • C. H. GUENTHER AND SON INC. Morrison's Premium Self Rising White Cornmeal Mix	39.3	333	73.3	—	6.7	3.3	6.7
Quinoa, Cris... Food 2 Food 2 • WOODLAND FOODS Quinoa, Crisped, Organic	47.2	367	86.7	3.3	6.7	1.7	6.7

Gold Medal Golden Gate Bakers All Purpose Flour vs Gold Medal Self Rising Flour

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
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

Grains/Flour Comparisons For Diabetics