Grains/Flour Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Oats ...
Food 1
Food 1
• PEPSICO INC. BRAND OWNER
Quaker Oats Old Fashioned 42 Oz
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
|
Gold Medal F...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Full Strength Bakers Flour
|
40.6 | 349 | 72.4 | 1.4 | 2.9 | 1.0 | 12.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• 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 Apple...
Food 2
Food 2
• PEPSICO INC.
Quaker Apple & Cranberries Instant Oatmeal(8 1.51 Oz)12.1 Ounce 8 Packets Box
|
57.4 | 371 | 76.1 | 28.6 | 7.6 | 5.1 | 9.1 |
| 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
Martha White...
Food 2
Food 2
• 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 |
| 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
Gold Medal N...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Neapolitan Flour
|
42.3 | 358 | 75.3 | 0.7 | 2.9 | 1.0 | 12.0 |
| 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 |
|
Gold Medal K...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal King Wheat Flour
|
42.5 | 356 | 75.0 | 1.6 | 2.4 | 1.3 | 11.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Consumer Rice
Food 1
Food 1
• RIVIANA FOODS INC.
Consumer Rice
|
69.1 | 378 | 80.0 | — | 2.2 | — | 6.7 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour
|
43.1 | 367 | 76.7 | — | 3.3 | — | 10.0 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
Quaker Oats ...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Oats Old Fashioned 42 Oz
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
| 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 |
|
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 |
| 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 |
|
Aunt Jemima ...
Food 2
Food 2
• PEPSICO INC.
Aunt Jemima Quick Grits 5 Pound Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
| 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 |
|
Quaker Oatme...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Oatmeal Oldfashion 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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
General Mill...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Oatmeal Lower Sugar Variety Pack 11.5 Z 10 Pack
|
40.7 | 353 | 70.6 | 11.8 | 8.8 | 5.9 | 11.8 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal U...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Unbleached All Purpose Flour
|
43.1 | 367 | 76.7 | — | 3.3 | — | 10.0 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Brown Rice, ...
Food 1
Food 1
• WOODLAND FOODS
Brown Rice, Long Grain, Quick Cook, Organic
|
64.5 | 378 | 77.8 | — | 4.4 | 3.3 | 8.9 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Cheese Lovers (12 1 Ounce) 12 Ounce 12 Pack Pouches
|
38.8 | 356 | 75.1 | 0.9 | 4.3 | 4.1 | 8.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• 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 |
|
Morrison's P...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Peter Pan Self Rising Flour
|
41.2 | 333 | 73.3 | — | 3.3 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kyrol Flr 50...
Food 1
Food 1
• ARDENT MILLS LLC
Kyrol Flr 50 Lb Az
|
40.0 | 361 | 71.2 | 1.0 | 2.4 | 1.4 | 14.0 |
|
Gold Medal F...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Full Strength Bakers Flour
|
40.6 | 349 | 72.4 | 1.4 | 2.9 | 1.0 | 12.6 |
| 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 Y...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Yellow Corn Meal
|
45.5 | 352 | 79.4 | 1.0 | 2.5 | 0.7 | 7.0 |
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.