Grains/Flour Comparisons For Diabetics
| 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 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
30/1 Chefway...
Food 1
Food 1
• RICELAND FOODS
30/1 Chefway Parboiled Long Grain Brown Rice
|
28.8 | 160 | 34.0 | — | 1.0 | 1.0 | 3.0 |
|
General Mill...
Food 2
Food 2
• 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 |
| 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 |
|
Gold Medal F...
Food 2
Food 2
• 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 |
| 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 |
|
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 |
| 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 |
|
Zee Zees Gra...
Food 2
Food 2
• 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 |
| 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 |
|
Morrison's D...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Diamond M High Gluten Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
| 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 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal(t...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal(tm) All Trumps(tm) High Gluten Flour Enriched Unbleached Unbromated 50 Lb
|
39.4 | 349 | 70.6 | 1.3 | 2.9 | 1.1 | 14.2 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• 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 |
|
Pizza Factor...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Pizza Factory Flour
|
41.0 | 356 | 73.4 | 1.1 | 3.0 | 1.0 | 13.4 |
| 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 Old F...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Old Fashioned Oats 42 Oz
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
| 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 Selec...
Food 2
Food 2
• PEPSICO INC.
Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box
|
47.6 | 369 | 76.6 | 14.9 | 22.3 | 4.7 | 8.7 |
| 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 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pillsbury Ho...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Pillsbury Hotel & Restaurant All Purpose Flour
|
41.8 | 352 | 73.8 | 1.6 | 2.4 | 1.7 | 10.5 |
|
Quaker Fruit...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Oats ...
Food 1
Food 1
• PEPSICO INC.
Quaker Oats Old Fashioned Oatmeal 18 Ounce Paper Cannister
|
45.1 | 360 | 67.8 | 1.0 | 9.3 | 7.2 | 13.3 |
|
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 |
| 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 |
|
Zee Zees Hum...
Food 2
Food 2
• NATIONAL FOOD GROUP
Zee Zees Hummus Cup, Original, 4.5 Oz.
|
39.2 | 133 | 21.1 | 3.9 | 5.5 | 2.7 | 7.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Cinna...
Food 1
Food 1
• PEPSICO INC.
Quaker Cinnamon & Spice Instant Oatmeal(10 1.51 Ounce) 15.1 Ounce 10 Count Paper Pouches
|
56.5 | 372 | 74.4 | 25.6 | 7.0 | 4.7 | 9.3 |
|
Quaker Insta...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Lower...
Food 1
Food 1
• 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 |
|
Pillsbury Ho...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Pillsbury Hotel & Restaurant All Purpose Flour
|
41.8 | 352 | 73.8 | 1.6 | 2.4 | 1.7 | 10.5 |
| 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 |
|
Gold Medal W...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Wondra Quick Mixing Flour
|
43.3 | 364 | 76.4 | 2.4 | 2.4 | 1.6 | 11.2 |
| 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 |
|
Gold Medal P...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Purasnow Bakers Hi Ratio Cake Flour
|
44.1 | 349 | 77.5 | 1.3 | 2.5 | 1.3 | 8.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• 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 |
|
Km No1 Semo ...
Food 2
Food 2
• ARDENT MILLS LLC
Km No1 Semo Flr 50 Lb Aa
|
40.2 | 360 | 72.8 | 3.5 | 3.9 | 1.1 | 12.7 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
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.
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.
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.
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.
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.
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.