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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Quaker Peaches & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Count Paper Box vs Quaker Oat Bran Hot Cereal 16 Ounce Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Peach... Food 1 Food 1 • PEPSICO INC. Quaker Peaches & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Count Paper Box	47.8	382	76.2	33.2	6.0	6.4	8.0
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 Peaches & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Count Paper Box 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
Quaker Peach... Food 1 Food 1 • PEPSICO INC. Quaker Peaches & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Count Paper Box	47.8	382	76.2	33.2	6.0	6.4	8.0
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

Ramsey Med Rye 50 Lb Aa vs Morrison's Premium White Corn Meal

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
Morrison's P... Food 2 Food 2 • C. H. GUENTHER AND SON INC. Morrison's Premium White Corn Meal	41.2	367	76.7	—	6.7	3.3	6.7

Wheat Berries, Hard Red, Organic* vs Morrison's Hi Ratio Cake Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Berrie... Food 1 Food 1 • WOODLAND FOODS Wheat Berries, Hard Red, Organic*	52.5	333	71.1	—	11.1	1.1	13.3
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

24/2 Chefway Parboiled Long Grain Brown Rice vs Km Special Flr 50 Lb Aa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
24/2 Chefway... Food 1 Food 1 • RICELAND FOODS 24/2 Chefway Parboiled Long Grain Brown Rice	27.1	150	32.0	—	1.0	1.0	3.0
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

Quaker Fruit & Cream Instant Oatmeal Variety Pack(18 1.230 Z)22.2 Ounce 18 Packet Box vs Gold Medal Neapolitan Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Fruit... Food 1 Food 1 • PEPSICO INC. Quaker Fruit & Cream Instant Oatmeal Variety Pack(18 1.230 Z)22.2 Ounce 18 Packet Box	48.0	381	76.4	33.5	6.0	6.2	8.0
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

Quaker Instant Grits Cheddar Cheese (12 1 Oz) 12 Ounce 12 Pack Bag In Box vs Gold Medal Full Strength Unbleached Bakers Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. Quaker Instant Grits Cheddar Cheese (12 1 Oz) 12 Ounce 12 Pack Bag In Box	38.4	358	74.3	1.2	4.2	4.6	8.4
Gold Medal F... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Full Strength Unbleached Bakers Flour	40.6	349	72.4	1.4	2.9	1.0	12.6

General Mills Gold Medal Stone Ground Hi Protein Fine Grind Whole Wheat Flour vs Quaker Peaches & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Count Paper Box

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
Quaker Peach... Food 2 Food 2 • PEPSICO INC. Quaker Peaches & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Count Paper Box	47.8	382	76.2	33.2	6.0	6.4	8.0

Gold Medal Bl En Ps Ap Flour vs Morrison's Peter Pan Self Rising Flour

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
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

Gold Medal Big Loaf Enriched Bleached Flour vs Quinoa, Organic

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal B... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Big Loaf Enriched Bleached Flour	41.6	355	74.2	1.0	3.0	1.0	12.2
Quinoa, Organic Food 2 Food 2 • WOODLAND FOODS Quinoa, Organic	50.2	378	64.4	—	6.7	5.6	13.3

Gold Medal Sperry Extra Fancy Durum Flour vs Gold Medal Golden Shield Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal S... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Sperry Extra Fancy Durum Flour	40.3	349	72.8	0.8	3.9	1.0	12.2
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

Consumer Rice vs Quaker Instant Grits Butter 1.48 Ounce Plastic Cup

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 Insta... Food 2 Food 2 • PEPSICO INC. Quaker Instant Grits Butter 1.48 Ounce Plastic Cup	58.5	357	75.8	0.8	4.5	3.8	8.5

General Mills Gold Medal Sperry Extra Fancy Durum Flour vs Gold Medal Supreme Bakers High Gluten Enriched Bleached Flour

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
Gold Medal S... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Supreme Bakers High Gluten Enriched Bleached Flour	41.0	356	73.4	1.1	3.0	1.0	13.4

Gold Medal White Whole Wheat Flour vs Quaker Instant Grits Butter 1.48 Ounce Plastic Cup

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal W... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal White Whole Wheat Flour	35.0	367	70.0	3.3	10.0	1.7	13.3
Quaker Insta... Food 2 Food 2 • 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 Instant Grits Butter (12 1 Ounce) 12 Ounce 12 Pack Packets vs Margarita Pizza Bakers 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
Margarita Pi... Food 2 Food 2 • GENERAL MILLS SALES INC. Margarita Pizza Bakers Flour	39.9	339	71.2	1.3	2.9	—	13.6

Quaker Instant Grits Cheddar Cheese (12 1 Oz) 12 Ounce 12 Pack Bag In Box vs Martha White 5 Pound All Purpose Flour Each

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. Quaker Instant Grits Cheddar Cheese (12 1 Oz) 12 Ounce 12 Pack Bag In Box	38.4	358	74.3	1.2	4.2	4.6	8.4
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

Morrison's Peter Pan Self Rising Flour vs Quaker Oatmeal Oldfashion Regular 42 Z/12

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
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

Morrison's Super Bakers Flour vs Gold Medal All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Morrison's S... Food 1 Food 1 • C. H. GUENTHER AND SON INC. Morrison's Super Bakers Flour	41.2	367	73.3	—	3.3	—	10.0
Gold Medal A... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal All Purpose Flour	43.3	357	76.2	0.5	2.4	1.5	9.7

Aunt Jemima Quick Grits 5 Pound Paper Box vs Pillsbury Balancer Hi Gluten Flour

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
Pillsbury Ba... Food 2 Food 2 • GENERAL MILLS SALES INC. Pillsbury Balancer Hi Gluten Flour	40.5	355	72.0	1.6	2.4	1.3	14.0

Consumer Rice vs General Mills Gold Medal Stone Ground Whole Wheat Flour

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
General Mill... Food 2 Food 2 • GENERAL MILLS SALES INC. General Mills Gold Medal Stone Ground Whole Wheat Flour	35.6	356	71.5	2.0	10.4	2.0	13.0

Grains/Flour Comparisons For Diabetics