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 Superlative Bakers Enriched Bleached Flour vs Quaker Oat Bran Hot Cereal 16 Ounce Box

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 Oat B... Food 2 Food 2 • PEPSICO INC. Quaker Oat Bran Hot Cereal 16 Ounce Box	36.2	375	62.5	2.5	15.0	7.5	17.5

Quaker Grits Quick 5 Minute 36.8 Ounce Paper Bag vs Km Special Flr 50 Lb Aa

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
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

Gold Medal Imperial Baker's Winter Wheat Unbleached Flour vs Pioneer Enriched White Corn Meal

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
Pioneer Enri... Food 2 Food 2 • C. H. GUENTHER AND SON INC. Pioneer Enriched White Corn Meal	41.2	367	76.7	—	6.7	3.3	6.7

25 Lb Polyweave 4% Pbbrn:Chefway Parboil Brown vs Quaker Lower Sugar Instant Oatmeal Apples & Cinnamon (10 1.09 Oz) 10.9 Ounce 10 Pack Packets

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
Quaker Lower... Food 2 Food 2 • 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

Quaker Quick 5 Minute Grits 40 Ounce Paper Box vs Gold Medal All Purpose Flour Resealable Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Quick... Food 1 Food 1 • PEPSICO INC. Quaker Quick 5 Minute Grits 40 Ounce Paper Box	53.0	351	78.4	—	5.4	1.4	8.1
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

Pillsbury Balancer Hi Gluten Flour vs Gold Medal Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pillsbury Ba... Food 1 Food 1 • GENERAL MILLS SALES INC. Pillsbury Balancer Hi Gluten Flour	40.5	355	72.0	1.6	2.4	1.3	14.0
Gold Medal W... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Whole Wheat Flour	34.7	353	70.0	1.0	10.4	2.0	13.8

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

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
Gold Medal(t... Food 2 Food 2 • 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

Gold Medal Remarkable Bakers High Gluten Enriched Flour vs Quaker Strawberries & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Packet Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal R... Food 1 Food 1 • 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
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

Zee Zees Grahamz, French Toast, Iw, Wg 1 Oz vs Sperry Organic Semolina Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zee Zees Gra... Food 1 Food 1 • NATIONAL FOOD GROUP Zee Zees Grahamz, French Toast, Iw, Wg 1 Oz	38.6	429	75.0	28.6	3.6	14.3	7.1
Sperry Organ... Food 2 Food 2 • GENERAL MILLS SALES INC. Sperry Organic Semolina Flour	40.3	347	72.8	1.0	3.9	1.0	11.8

Morrison's Diamond M High Gluten Flour vs Quaker Oatmeal Real Medley Apple Walnut Cup 2.46 Z/12

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Morrison's D... Food 1 Food 1 • C. H. GUENTHER AND SON INC. Morrison's Diamond M High Gluten Flour	41.2	367	73.3	—	3.3	—	10.0
Quaker Oatme... Food 2 Food 2 • 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

Gold Medal Medallion All Purpose Flour vs Quaker Instant Grits Cheese Lovers (12 1 Ounce) 12 Ounce 12 Pack Pouches

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal M... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Medallion All Purpose Flour	42.9	355	75.5	1.6	2.4	1.3	10.5
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

Quaker Instant Oatmeal Bakery Favorites Apple Crisp/Cinnamon Roll/Banana Bread (10 1.46 Ounce) 14.6 Ounce 10 Pack Paper Box vs Quaker Oatmeal Quickoats Regular 42 Z/12

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 Oatme... Food 2 Food 2 • PEPSICO INC. BRAND OWNER Quaker Oatmeal Quickoats Regular 42 Z/12	44.3	375	67.5	2.5	10.0	7.5	12.5

Ramsey Med Rye 50 Lb Aa vs Quaker Oatmeal Oldfashion Regular 42 Z/12

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
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

Pillsbury Hotel & Restaurant Self Rising All Purpose Flour vs Quaker Instant Grits Original (12 1 Ounce) 12 Ounces 12 Count Paper Pouches

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pillsbury Ho... Food 1 Food 1 • GENERAL MILLS SALES INC. Pillsbury Hotel & Restaurant Self Rising All Purpose Flour	41.8	320	73.0	1.0	2.0	—	9.0
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 Grits Super Family Size Regular 36 Ounce Paper Box vs Gold Medal White Whole Wheat Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. Quaker Instant Grits Super Family Size Regular 36 Ounce Paper Box	41.4	357	78.6	—	3.6	—	7.1
Gold Medal W... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal White Whole Wheat Flour	35.0	367	70.0	3.3	10.0	1.7	13.3

General Mills All Aces Flour vs Quaker Medium Barley 16 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
General Mill... Food 1 Food 1 • GENERAL MILLS SALES INC. General Mills All Aces Flour	40.7	351	72.0	1.6	2.4	1.7	12.0
Quaker Mediu... Food 2 Food 2 • PEPSICO INC. Quaker Medium Barley 16 Ounce Paper Box	62.7	361	77.7	0.8	11.0	1.2	9.9

Quaker Whole Grain Oats Quick 1 Minute Oats 42 Oz vs Gold Medal All Purpose Flour

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
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

Pioneer Enriched Yellow Corn Meal vs Brown Rice, Long Grain, Quick Cook, Organic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pioneer Enri... Food 1 Food 1 • C. H. GUENTHER AND SON INC. Pioneer Enriched Yellow Corn Meal	41.2	367	76.7	—	6.7	3.3	6.7
Brown Rice, ... Food 2 Food 2 • WOODLAND FOODS Brown Rice, Long Grain, Quick Cook, Organic	64.5	378	77.8	—	4.4	3.3	8.9

Gold Medal Self Rising Flour vs General Mills Gold Medal Superlative Bakers Flour

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
General Mill... Food 2 Food 2 • 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 Bl En Ps Ap Flour vs Quaker Instant Oatmeal Food Service Variety Pack (64 .98 Ounce) 62.72 Ounce 64 Count Paper Pouches

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal B... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Bl En Ps Ap Flour	41.2	333	73.3	3.3	3.3	—	10.0
Quaker Insta... Food 2 Food 2 • 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

Grains/Flour Comparisons For Diabetics