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

Gold Medal(tm) Harvest King(tm) Flour Enriched Unbleached 50 Lb vs General Mills Gold Medal Sureloaf Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal(t... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal(tm) Harvest King(tm) Flour Enriched Unbleached 50 Lb	41.9	355	74.0	1.6	2.4	1.3	12.0
General Mill... Food 2 Food 2 • GENERAL MILLS SALES INC. General Mills Gold Medal Sureloaf Flour	41.6	355	74.2	1.0	3.0	1.0	12.2

Sperry Organic Stone Ground Whole Wheat Flour vs Quaker Raisins & Spice Instant Oatmeal (10 1.51 Ounce) 15.1 Ounces 10 Count Paper Packets

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sperry Organ... Food 1 Food 1 • GENERAL MILLS SALES INC. Sperry Organic Stone Ground Whole Wheat Flour	34.7	353	70.0	1.0	10.4	2.0	13.8
Quaker Raisi... Food 2 Food 2 • 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

Gold Medal Oat Flour vs Betty Crocker All Purpose Gluten Free Rice Flour Blend

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal O... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Oat Flour	33.5	380	68.0	1.0	10.0	7.0	13.0
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

General Mills Gold Medal Sperry Extra Fancy Durum Flour vs Aunt Jemima Quick Grits 36.8 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
General Mill... Food 1 Food 1 • GENERAL MILLS SALES INC. General Mills Gold Medal Sperry Extra Fancy Durum Flour	38.6	357	70.0	3.6	3.6	2.3	14.2
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

Gold Medal Tortilla Flour vs General Mills Gold Medal Stone Ground Wheat A Laxa Coarse Ground Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal T... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Tortilla Flour	42.9	356	75.5	1.6	2.4	1.3	10.5
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

Quaker Oatmeal Oldfashion Regular 42 Z/12 vs Quaker Strawberries & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Packet 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 Straw... Food 2 Food 2 • PEPSICO INC. Quaker Strawberries & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Packet Box	48.0	381	76.4	33.5	6.0	6.2	8.0

Quaker Instant Oatmeal Bakery Favorites Apple Crisp/Cinnamon Roll/Banana Bread (10 1.46 Ounce) 14.6 Ounce 10 Pack Paper Box vs Quaker Raisins & Spice Instant Oatmeal (10 1.51 Ounce) 15.1 Ounces 10 Count Paper Packets

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • 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
Quaker Raisi... Food 2 Food 2 • 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

General Mills Gold Medal Stone Ground Wheat A Laxa Coarse Ground Whole Wheat Flour vs Betty Crocker All Purpose Gluten Free Rice Flour Blend

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
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

Sperry Organic Hygluten Flour vs Gold Medal All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sperry Organ... Food 1 Food 1 • GENERAL MILLS SALES INC. Sperry Organic Hygluten Flour	40.8	356	73.0	1.0	2.9	1.0	13.8
Gold Medal A... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0

Sperry Organic Hygluten Flour vs Quinoa, Organic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sperry Organ... Food 1 Food 1 • GENERAL MILLS SALES INC. Sperry Organic Hygluten Flour	40.8	356	73.0	1.0	2.9	1.0	13.8
Quinoa, Organic Food 2 Food 2 • WOODLAND FOODS Quinoa, Organic	50.2	378	64.4	—	6.7	5.6	13.3

Quaker Oatmeal Real Medley Apple Walnut Cup 2.46 Z/12 vs Aunt Jemima Quick Grits 36.8 Ounce Paper 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
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

Quaker Select Starts Weight Control Banana Bread (8 1.58 Ounce) 12.64 Ounce 8 Pack Paper Box vs Quaker Quick Grits 18.4 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Selec... Food 1 Food 1 • 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 Quick... Food 2 Food 2 • PEPSICO INC. Quaker Quick Grits 18.4 Ounce Paper Box	53.0	351	78.4	—	5.4	1.4	8.1

Gold Medal Oat Flour vs Quaker Instant Grits Butter (12 1 Ounce) 12 Ounce 12 Pack Packets

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal O... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Oat Flour	33.5	380	68.0	1.0	10.0	7.0	13.0
Quaker Insta... Food 2 Food 2 • 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

Sperry Organic Semolina Flour vs Gold Medal Bl En Ps Ap Flour

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
Gold Medal B... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Bl En Ps Ap Flour	41.2	333	73.3	3.3	3.3	—	10.0

General Mills Gold Medal Remarkable Unbleached Flour vs Pillsbury 5 Pound Self Rising Flour

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
Pillsbury 5 ... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Pillsbury 5 Pound Self Rising Flour	45.4	355	74.2	—	—	—	6.5

Quaker Raisins & Spice Instant Oatmeal (10 1.51 Ounce) 15.1 Ounces 10 Count Paper Packets vs Quaker Instant Grits Original (12 1 Ounce) 12 Ounces 12 Count Paper Pouches

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
Quaker Insta... Food 2 Food 2 • PEPSICO INC. Quaker Instant Grits Original (12 1 Ounce) 12 Ounces 12 Count Paper Pouches	41.4	357	78.6	—	3.6	—	7.1

Quaker Instant Oatmeal Original (21 0.98 Ounce) 20.7 Ounce 21 Count Paper Box vs Quaker Raisin, Date & Walnut Instant Oatmeal (10 1.3 Ounce) 13 Ounce 10 Pack Paper Pouch

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • 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
Quaker Raisi... Food 2 Food 2 • 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

Quaker Original Instant Oatmeal (12 0.98 Ounce) 11.8 Ounces 12 Count Paper Packets vs Zee Zees Raisins, Iw, 1.33 Oz Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Origi... Food 1 Food 1 • PEPSICO INC. Quaker Original Instant Oatmeal (12 0.98 Ounce) 11.8 Ounces 12 Count Paper Packets	30.8	357	67.9	—	10.7	7.1	14.3
Zee Zees Rai... Food 2 Food 2 • NATIONAL FOOD GROUP Zee Zees Raisins, Iw, 1.33 Oz Box	57.7	349	80.6	64.5	2.7	—	2.7

Quaker Protein Cranberry Almond Instant Oatmeal (8 2.18 Oz) 17.4 Ounce 8 Pack Bag In Box vs Quaker Instant Grits Super Family Size Regular 36 Ounce Paper Box

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
Quaker Insta... Food 2 Food 2 • PEPSICO INC. Quaker Instant Grits Super Family Size Regular 36 Ounce Paper Box	41.4	357	78.6	—	3.6	—	7.1

Quaker Real Medleys Oatmeal Peach Almond 2.64 Oz vs Gold Medal Golden Shield Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Real ... Food 1 Food 1 • PEPSICO INC. BRAND OWNER Quaker Real Medleys Oatmeal Peach Almond 2.64 Oz	89.0	373	69.3	25.3	8.0	9.3	9.3
Gold Medal G... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Golden Shield Flour	44.2	351	77.7	0.3	2.7	1.0	7.8

Grains/Flour Comparisons For Diabetics