Grains/Flour Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal S...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Superlative Bakers Enriched Bleached Flour
|
40.8 | 351 | 72.8 | 1.0 | 3.0 | 1.0 | 12.6 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Original (21 0.98 Ounce) 20.7 Ounce 21 Count Paper Box
|
30.8 | 357 | 67.9 | — | 10.7 | 7.1 | 14.3 |
| 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 |
|
Morrison's W...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Whole Wheat Flour
|
36.9 | 333 | 73.3 | — | 10.0 | 1.7 | 13.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• GENERAL MILLS SALES INC.
General Mills Gold Medal Remarkable Unbleached Flour
|
39.9 | 349 | 71.2 | 2.0 | 2.7 | 1.1 | 13.6 |
|
Morrison's P...
Food 2
Food 2
• 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 |
| 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 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Raisi...
Food 1
Food 1
• PEPSICO INC.
Quaker Raisins & Spice Instant Oatmeal (10 1.51 Ounce) 15.1 Ounces 10 Count Paper Packets
|
56.5 | 349 | 74.4 | 32.6 | 7.0 | 4.7 | 9.3 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pioneer Enri...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Pioneer Enriched White Corn Meal
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
|
Quaker Selec...
Food 2
Food 2
• PEPSICO INC.
Quaker Select Starts Weight Control Instant Oatmeal Variety Pack (8 1.58 Oz) 12.6 Ounce 8 Pack Packets
|
40.3 | 363 | 64.1 | 1.2 | 15.1 | 6.1 | 17.4 |
| 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 Resealable Bag
|
43.1 | 367 | 76.7 | — | 3.3 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Aunt Jemima ...
Food 1
Food 1
• PEPSICO INC.
Aunt Jemima Quick Grits 36.8 Ounce Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
|
24/2 Chefway...
Food 2
Food 2
• RICELAND FOODS
24/2 Chefway Parboiled Long Grain Brown Rice
|
27.1 | 150 | 32.0 | — | 1.0 | 1.0 | 3.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Aunt Jemima ...
Food 1
Food 1
• PEPSICO INC.
Aunt Jemima Quick Grits 5 Pound Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
|
Morrison's P...
Food 2
Food 2
• 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 |
| 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 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Original (21 0.98 Ounce) 20.7 Ounce 21 Count Paper Box
|
30.8 | 357 | 67.9 | — | 10.7 | 7.1 | 14.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour 3 Pound
|
41.7 | 350 | 73.6 | 0.3 | 2.4 | 1.5 | 10.5 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 G...
Food 2
Food 2
• 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 |
| 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 |
|
Morrison's H...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Hi Ratio Cake Flour
|
45.4 | 367 | 80.0 | — | 3.3 | — | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Oatmeal Food Service Variety Pack (64 .98 Ounce) 62.72 Ounce 64 Count Paper Pouches
|
57.1 | 369 | 76.4 | 29.2 | 8.3 | 5.0 | 8.7 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Dinosaur Eggs Brown Sugar (8 1.76 Oz) 14.1 Ounce 8 Pack Paper Packets
|
63.4 | 382 | 72.1 | 23.6 | 6.7 | 7.9 | 9.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Oatmeal Dinosaur Eggs Brown Sugar (8 1.76 Oz) 14.1 Ounce 8 Pack Paper Packets
|
63.4 | 382 | 72.1 | 23.6 | 6.7 | 7.9 | 9.3 |
|
Mother's Ins...
Food 2
Food 2
• PEPSICO INC.
Mother's Instant Oatmeal Regular 11 Z
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Ramsey Med R...
Food 1
Food 1
• ARDENT MILLS LLC
Ramsey Med Rye 50 Lb Aa
|
37.3 | 349 | 75.4 | 1.1 | 11.8 | 1.5 | 10.9 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Betty Crocke...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Betty Crocker All Purpose Gluten Free Rice Flour Blend
|
44.4 | 345 | 80.6 | — | 0.6 | 0.5 | 4.6 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Almond Flour
|
5.3 | 633 | 20.0 | 3.3 | 10.0 | 53.3 | 20.0 |
|
Quaker Selec...
Food 2
Food 2
• PEPSICO INC.
Quaker Select Starts High Fiber Cinnamon Swirl Instant Oatmeal (8 1.58 Oz) 12.6 Ounce 8 Count Paper Box
|
47.4 | 369 | 76.2 | 13.8 | 22.2 | 4.9 | 8.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal P...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Pollyanna Pie & Cookie Bakers Flour
|
41.8 | 352 | 73.7 | 0.3 | 2.4 | 1.7 | 10.5 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Km Special F...
Food 1
Food 1
• ARDENT MILLS LLC
Km Special Flr 50 Lb Aa
|
40.8 | 361 | 72.4 | 0.7 | 2.4 | 1.5 | 12.5 |
|
Sperry Organ...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Sperry Organic Unbleached Bread Flour
|
41.1 | 349 | 73.1 | 1.4 | 2.9 | 1.0 | 12.0 |
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.