Grains/Flour Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Grits Butter (12 1 Ounce) 12 Ounce 12 Pack Packets
|
38.2 | 366 | 74.7 | 0.9 | 4.7 | 5.7 | 8.1 |
|
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 |
| 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 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal I...
Food 1
Food 1
• 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 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal O...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Organic All Purpose Flour
|
41.5 | 353 | 74.0 | 1.0 | 3.0 | 1.0 | 12.0 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• GENERAL MILLS SALES INC.
General Mills Gold Medal Sureloaf Flour
|
41.6 | 355 | 74.2 | 1.0 | 3.0 | 1.0 | 12.2 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Zee Zees Hum...
Food 1
Food 1
• NATIONAL FOOD GROUP
Zee Zees Hummus Cup, Red Pepper, 4.5 Oz.
|
39.3 | 133 | 21.1 | 3.9 | 5.5 | 2.7 | 6.3 |
|
Quaker Grits...
Food 2
Food 2
• PEPSICO INC.
Quaker Grits Quick 5 Minute 24 Ounce Canister
|
60.7 | 366 | 78.1 | — | 2.4 | 1.2 | 9.8 |
| 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Gold Medal F...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Full Strength Bakers Flour
|
40.6 | 349 | 72.4 | 1.4 | 2.9 | 1.0 | 12.6 |
|
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 |
| 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 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Bakery Favorites Apple Crisp/Cinnamon Roll/Banana Bread (10 1.46 Ounce) 14.6 Ounce 10 Pack Paper Box
|
54.7 | 375 | 77.5 | 35.0 | 7.5 | 5.0 | 7.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Grits...
Food 1
Food 1
• PEPSICO INC.
Quaker Grits Quick 5 Minute 24 Ounce Canister
|
60.7 | 366 | 78.1 | — | 2.4 | 1.2 | 9.8 |
|
Morrison's D...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Diamond M High Gluten Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
| 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 W...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Wondra Quick Mixing Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Oats ...
Food 1
Food 1
• PEPSICO INC.
Quaker Oats Old Fashioned Oatmeal 18 Ounce Paper Cannister
|
45.1 | 360 | 67.8 | 1.0 | 9.3 | 7.2 | 13.3 |
|
Km Special F...
Food 2
Food 2
• ARDENT MILLS LLC
Km Special Flr 50 Lb Aa
|
40.8 | 361 | 72.4 | 0.7 | 2.4 | 1.5 | 12.5 |
| 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 |
|
Gold Medal O...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Organic All Purpose Flour
|
41.5 | 353 | 74.0 | 1.0 | 3.0 | 1.0 | 12.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
25 Lb Polywe...
Food 1
Food 1
• RICELAND FOODS
25 Lb Polyweave 4% Pbbrn:Chefway Parboil Brown
|
27.1 | 150 | 32.0 | — | 1.0 | 1.0 | 3.0 |
|
Gold Medal K...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal K...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal King Wheat Flour
|
42.5 | 356 | 75.0 | 1.6 | 2.4 | 1.3 | 11.0 |
|
Sperry Organ...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Sperry Organic Stone Ground 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 Quick...
Food 1
Food 1
• PEPSICO INC.
Quaker Quick 5 Minute Grits 24 Ounce Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
|
Quaker Fruit...
Food 2
Food 2
• 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 |
| 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 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Morrison's W...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Whole Wheat Flour
|
36.9 | 333 | 73.3 | — | 10.0 | 1.7 | 13.3 |
|
Gold Medal F...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Full Strength Unbleached Bakers Flour
|
40.6 | 349 | 72.4 | 1.4 | 2.9 | 1.0 | 12.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pizza Factor...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Pizza Factory Flour
|
41.0 | 356 | 73.4 | 1.1 | 3.0 | 1.0 | 13.4 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pizza Factor...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Pizza Factory Flour
|
41.0 | 356 | 73.4 | 1.1 | 3.0 | 1.0 | 13.4 |
|
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 |
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.