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.

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General Mills Gold Medal Stone Ground Hi Protein Fine Grind Whole Wheat Flour vs Gold Medal Yellow Corn Meal

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

Brown Rice, Long Grain, Quick Cook, Organic vs Morrison's Premium Yellow Degermed Corn Meal

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
Morrison's P... Food 2 Food 2 • C. H. GUENTHER AND SON INC. Morrison's Premium Yellow Degermed Corn Meal	45.3	367	80.0	—	3.3	1.7	6.7

Quaker Quick Pearled Barley 11 Ounce Paper Box vs Gold Medal Yellow Corn Meal

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 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

Sperry Organic Unbleached Bread Flour vs Gold Medal G.M. 44 Bakers Enriched Bleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sperry Organ... Food 1 Food 1 • GENERAL MILLS SALES INC. Sperry Organic Unbleached Bread Flour	41.1	349	73.1	1.4	2.9	1.0	12.0
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

Gold Medal Full Strength Bakers Enriched Unbromated Unbleached Flour vs Gold Medal Imperial Baker's Winter Wheat Unbleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal F... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Full Strength Bakers Enriched Unbromated Unbleached Flour	40.6	351	72.0	1.6	2.4	1.4	12.6
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 Instant Oatmeal Honey & Almonds 1.76 Oz vs Pillsbury 5 Pound Self Rising Flour

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

Betty Crocker All Purpose Gluten Free Rice Flour Blend vs Quaker Real Medleys Oatmeal Peach Almond 2.64 Oz

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
Quaker Real ... Food 2 Food 2 • 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

Zee Zees Hummus Cup, Original, 4.5 Oz. vs General Mills All Aces 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
General Mill... Food 2 Food 2 • GENERAL MILLS SALES INC. General Mills All Aces Flour	40.7	351	72.0	1.6	2.4	1.7	12.0

Quaker Whole Grain Oats Quick 1 Minute Oats 42 Oz vs Quaker Quick Grits 18.4 Ounce Paper Box

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
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

Martha White 5 Pound Yellow Corn Meal Self Rising Each vs Quaker Oats Old Fashioned 42 Oz

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Martha White... Food 1 Food 1 • 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
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

Aunt Jemima Quick Grits 5 Pound Paper Box vs Quaker Real Medleys Cherry Pistachio Oatmeal 2.57 Ounce Cup

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
Quaker Real ... Food 2 Food 2 • PEPSICO INC. Quaker Real Medleys Cherry Pistachio Oatmeal 2.57 Ounce Cup	84.5	397	67.1	26.0	6.8	11.0	12.3

Gold Medal(tm) Harvest King(tm) Flour Enriched Unbleached 50 Lb vs Quaker Quick 5 Minute Grits 24 Ounce Paper Box

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
Quaker Quick... Food 2 Food 2 • PEPSICO INC. Quaker Quick 5 Minute Grits 24 Ounce Paper Box	53.0	351	78.4	—	5.4	1.4	8.1

Morrison's Premium Self Rising White Cornmeal Mix vs Morrison's Premium Yellow Degermed Corn Meal

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 P... Food 2 Food 2 • C. H. GUENTHER AND SON INC. Morrison's Premium Yellow Degermed Corn Meal	45.3	367	80.0	—	3.3	1.7	6.7

General Mills Gold Medal Remarkable Unbleached Flour vs Quaker Select Starts Weight Control Instant Oatmeal Variety Pack (8 1.58 Oz) 12.6 Ounce 8 Pack Packets

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
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

Aunt Jemima Quick 5 Minute Grits 5 Pound Paper Box vs Gold Medal Imperial Baker's Winter Wheat Unbleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Aunt Jemima ... Food 1 Food 1 • PEPSICO INC. Aunt Jemima Quick 5 Minute Grits 5 Pound Paper Box	60.7	366	78.1	—	2.4	1.2	9.8
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

Sperry Organic Stone Ground Whole Wheat Flour vs Gold Medal All Purpose Flour 3 Pound

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
Gold Medal A... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal All Purpose Flour 3 Pound	41.7	350	73.6	0.3	2.4	1.5	10.5

Quaker Medium Barley 16 Ounce Paper Box vs Martha White 5 Pound All Purpose Flour Each

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Mediu... Food 1 Food 1 • PEPSICO INC. Quaker Medium Barley 16 Ounce Paper Box	62.7	361	77.7	0.8	11.0	1.2	9.9
Martha White... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Martha White 5 Pound All Purpose Flour Each	47.1	355	77.4	—	—	—	9.7

Quinoa, Organic vs Quaker Oats Old Fashioned 42 Oz

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 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

Quaker Instant Grits Butter (12 1 Ounce) 12 Ounce 12 Pack Packets vs Gold Medal All Trumps Bakers High Gluten Enriched Bromated Unbleached Flour

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 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

Gold Medal Hotel And Restaurant All Purpose Flour vs Quaker Instant Oatmeal Maple & Brown Sugar (18 1.51 Ounce) 27.3 Ounce 18 Pack Paper Packets

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal H... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Hotel And Restaurant All Purpose Flour	43.3	366	76.2	0.5	2.4	1.5	9.7
Quaker Insta... Food 2 Food 2 • PEPSICO INC. Quaker Instant Oatmeal Maple & Brown Sugar (18 1.51 Ounce) 27.3 Ounce 18 Pack Paper Packets	57.7	369	75.7	28.8	6.8	5.0	9.1

Grains/Flour Comparisons For Diabetics