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 Whole Wheat Flour vs Quaker Grits Quick 5 Minute 36.8 Ounce Paper Bag

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal W... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Whole Wheat Flour	34.7	353	70.0	1.0	10.4	2.0	13.8
Quaker Grits... Food 2 Food 2 • PEPSICO INC. Quaker Grits Quick 5 Minute 36.8 Ounce Paper Bag	53.0	351	78.4	—	5.4	1.4	8.1

Gold Medal Sureflake Unbleached Bakers Flour vs Corn Meal Fine 50 Lb Aa

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal S... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Sureflake Unbleached Bakers Flour	43.9	353	77.0	1.4	2.4	1.0	9.0
Corn Meal Fi... Food 2 Food 2 • ARDENT MILLS LLC Corn Meal Fine 50 Lb Aa	44.6	370	79.5	1.6	3.9	1.8	7.1

Quaker Grits Quick 5 Minute 24 Ounce Canister vs Gold Medal All Trumps Bakers High Gluten Enriched Bromated Unbleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Grits... Food 1 Food 1 • PEPSICO INC. Quaker Grits Quick 5 Minute 24 Ounce Canister	60.7	366	78.1	—	2.4	1.2	9.8
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

Morrison's Super Bakers Flour vs Gold Medal Self Rising 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 S... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Self Rising Flour	42.0	345	74.2	0.2	2.7	1.0	9.9

Quaker Instant Oatmeal Honey & Almonds 1.76 Oz vs Km Special Flr 50 Lb Aa

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
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

Zee Zees Hummus Cup, Red Pepper, 4.5 Oz. vs Gold Medal Superlative Bakers Enriched Bleached Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zee Zees Hum... Food 1 Food 1 • NATIONAL FOOD GROUP Zee Zees Hummus Cup, Red Pepper, 4.5 Oz.	39.3	133	21.1	3.9	5.5	2.7	6.3
Gold Medal S... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Superlative Bakers Enriched Bleached Flour	40.8	351	72.8	1.0	3.0	1.0	12.6

General Mills All Aces Flour vs Gold Medal Organic All Purpose Flour

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
Gold Medal O... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Organic All Purpose Flour	41.5	353	74.0	1.0	3.0	1.0	12.0

Zee Zees Raisins, Iw, 1.33 Oz Box vs Martha White 5 Pound Yellow Corn Meal Self Rising Each

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zee Zees Rai... Food 1 Food 1 • NATIONAL FOOD GROUP Zee Zees Raisins, Iw, 1.33 Oz Box	57.7	349	80.6	64.5	2.7	—	2.7
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

Wheat Berries, Hard Red, Organic* vs Quaker Quick 5 Minute Grits 24 Ounce Paper Box

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
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

Margarita Pizza Bakers Flour vs Quaker Oats Heart Healthy Quick 1 Minute Oats 42 Ounce Paper Canister

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Margarita Pi... Food 1 Food 1 • GENERAL MILLS SALES INC. Margarita Pizza Bakers Flour	39.9	339	71.2	1.3	2.9	—	13.6
Quaker Oats ... Food 2 Food 2 • PEPSICO INC. Quaker Oats Heart Healthy Quick 1 Minute Oats 42 Ounce Paper Canister	45.1	368	67.8	1.0	9.3	7.2	13.3

Quaker Instant Grits Original 18 Ounce Paper Box vs Zee Zees Raisins, Iw, 1.33 Oz Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Insta... Food 1 Food 1 • PEPSICO INC. Quaker Instant Grits Original 18 Ounce Paper Box	60.7	333	78.6	—	4.8	1.2	9.5
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

Km No1 Semo Flr 50 Lb Aa 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
Km No1 Semo ... Food 1 Food 1 • ARDENT MILLS LLC Km No1 Semo Flr 50 Lb Aa	40.2	360	72.8	3.5	3.9	1.1	12.7
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 Pizza Flour 2 Pound vs Gold Medal Organic All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal P... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Pizza Flour 2 Pound	40.7	353	72.2	1.1	2.4	1.4	13.1
Gold Medal O... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Organic All Purpose Flour	41.5	353	74.0	1.0	3.0	1.0	12.0

Quaker Instant Oatmeal Food Service Variety Pack (64 .98 Ounce) 62.72 Ounce 64 Count Paper Pouches vs Gold Medal Full Strength Bakers Flour

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
Gold Medal F... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Full Strength Bakers Flour	40.6	349	72.4	1.4	2.9	1.0	12.6

Quaker Apple & Cranberries Instant Oatmeal(8 1.51 Oz)12.1 Ounce 8 Packets Box 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
Quaker Apple... Food 1 Food 1 • PEPSICO INC. Quaker Apple & Cranberries Instant Oatmeal(8 1.51 Oz)12.1 Ounce 8 Packets Box	57.4	371	76.1	28.6	7.6	5.1	9.1
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

Wheat Berries, Hard Red, Organic* vs Km Special Flr 50 Lb Aa

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
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

Pioneer Enriched White Corn Meal vs Eagle Mills White Whole Wheat 100 Percent Ultragrain, 5 Lb

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
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

Gold Medal Unbleached All Purpose Flour vs Quaker Oatmeal Real Medley Apple Walnut Cup 2.46 Z/12

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
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 Sperry Organic Unbleached Bread Flour

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
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

Aunt Jemima Quick 5 Minute Grits 5 Pound Paper Box vs Gold Medal Golden Shield Bakers Cookie And Pastry Enriched 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 G... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Golden Shield Bakers Cookie And Pastry Enriched Unbleached Flour	100.0	352	75.6	1.0	2.6	1.3	9.5

Grains/Flour Comparisons For Diabetics