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

General Mills Gold Medal Stone Ground Wheat A Laxa Coarse Ground Whole Wheat Flour vs Zee Zees Hummus Cup, Original, 4.5 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
General Mill... Food 1 Food 1 • 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
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

Zee Zees Grahamz, French Toast, Iw, Wg 1 Oz vs Gold Medal Golden Shield Bakers Cookie And Pastry Enriched Unbleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zee Zees Gra... Food 1 Food 1 • 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
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

Quinoa, Organic 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
Quinoa, Organic Food 1 Food 1 • WOODLAND FOODS Quinoa, Organic	50.2	378	64.4	—	6.7	5.6	13.3
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

Pillsbury Hotel & Restaurant All Purpose Flour vs Kyrol Flr 50 Lb Ab

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
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

Mother's Instant Oatmeal Regular 11 Z vs Margarita Pizza Bakers Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Mother's Ins... Food 1 Food 1 • PEPSICO INC. Mother's Instant Oatmeal Regular 11 Z	44.3	375	67.5	2.5	10.0	7.5	12.5
Margarita Pi... Food 2 Food 2 • GENERAL MILLS SALES INC. Margarita Pizza Bakers Flour	39.9	339	71.2	1.3	2.9	—	13.6

Quaker Oatmeal Oldfashion Regular 42 Z/12 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 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 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

Quaker Oatmeal Real Medley Apple Walnut Cup 2.46 Z/12 vs Quaker Instant Grits Flavor Variety (3 1 Oz Original, 4 1 Oz Butter, 3 1 Oz Cheddar Cheese, 2 1 Oz Country Bacon) 12 Ounce 12 Pack Bag In Box

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 Grits Flavor Variety (3 1 Oz Original, 4 1 Oz Butter, 3 1 Oz Cheddar Cheese, 2 1 Oz Country Bacon) 12 Ounce 12 Pack Bag In Box	38.4	358	74.3	1.2	4.2	4.6	8.4

General Mills All Aces Flour vs Margarita Pizza Bakers Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
General Mill... Food 1 Food 1 • GENERAL MILLS SALES INC. General Mills All Aces Flour	40.7	351	72.0	1.6	2.4	1.7	12.0
Margarita Pi... Food 2 Food 2 • GENERAL MILLS SALES INC. Margarita Pizza Bakers Flour	39.9	339	71.2	1.3	2.9	—	13.6

Gold Medal(tm) All Trumps(tm) Flour Bleached Bromated Malted Enriched 50 Lb vs Pizza Factory Flour

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

Pillsbury 5 Pound Self Rising Flour vs Betty Crocker All Purpose Gluten Free Rice Flour Blend

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
Betty Crocke... Food 2 Food 2 • GENERAL MILLS SALES INC. Betty Crocker All Purpose Gluten Free Rice Flour Blend	44.4	345	80.6	—	0.6	0.5	4.6

Zee Zees Grahamz, French Toast, Iw, Wg 1 Oz vs Zee Zees Hummus Cup, Original, 4.5 Oz.

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zee Zees Gra... Food 1 Food 1 • 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
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

Gold Medal King Wheat Bakers Unbleached Enriched 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
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
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

Km No1 Semo Flr 50 Lb Aa vs Quinoa, Crisped, Organic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Km No1 Semo ... Food 1 Food 1 • ARDENT MILLS LLC Km No1 Semo Flr 50 Lb Aa	40.2	360	72.8	3.5	3.9	1.1	12.7
Quinoa, Cris... Food 2 Food 2 • WOODLAND FOODS Quinoa, Crisped, Organic	47.2	367	86.7	3.3	6.7	1.7	6.7

Blue Corn Masa, Flour, Organic vs Gold Medal Hotel & Restaurant All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blue Corn Ma... Food 1 Food 1 • WOODLAND FOODS Blue Corn Masa, Flour, Organic	41.2	367	76.7	—	6.7	3.3	6.7
Gold Medal H... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Hotel & Restaurant All Purpose Flour	43.2	356	76.3	1.4	2.7	1.0	10.5

Zee Zees Hummus Cup, Original, 4.5 Oz. vs Gold Medal Medallion Bakers All Purpose Enriched Bleached Flour

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 M... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Medallion Bakers All Purpose Enriched Bleached Flour	42.4	352	75.2	1.1	3.0	1.0	10.5

Quaker Instant Oatmeal Honey & Almonds 1.76 Oz 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 Insta... Food 1 Food 1 • 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
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

Gold Medal Self Rising Flour vs General Mills Gold Medal Stone Ground Hi Protein Fine Grind Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal S... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Self Rising Flour	42.0	345	74.2	0.2	2.7	1.0	9.9
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

Zee Zees Raisins, Iw, 1.33 Oz Box vs Kyrol Flr 50 Lb Az

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
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

Quaker Oats Heart Healthy Quick 1 Minute Oats 42 Ounce Paper Canister vs Gold Medal Imperial Baker's Winter Wheat Unbleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Oats ... Food 1 Food 1 • PEPSICO INC. Quaker Oats Heart Healthy Quick 1 Minute Oats 42 Ounce Paper Canister	45.1	368	67.8	1.0	9.3	7.2	13.3
Gold Medal I... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Imperial Baker's Winter Wheat Unbleached Flour	41.7	350	73.9	1.3	2.7	1.0	11.3

Quaker Quick Pearled Barley 11 Ounce Paper Box vs Gold Medal All Trumps Bakers High Gluten Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Quick... Food 1 Food 1 • PEPSICO INC. Quaker Quick Pearled Barley 11 Ounce Paper Box	62.7	361	77.7	0.8	11.0	1.2	9.9
Gold Medal A... Food 2 Food 2 • 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

Grains/Flour Comparisons For Diabetics