Grains/Flour Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Selec...
Food 1
Food 1
• PEPSICO INC.
Quaker Select Starts Organic Instant Oatmeal Original (8 .98 Ounce) 7.9 Ounce 8 Pack Paper Packet
|
31.1 | 361 | 67.7 | 1.0 | 10.1 | 6.5 | 13.2 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Original (21 0.98 Ounce) 20.7 Ounce 21 Count Paper Box
|
30.8 | 357 | 67.9 | — | 10.7 | 7.1 | 14.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour Resealable Bag
|
43.1 | 367 | 76.7 | — | 3.3 | — | 10.0 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal Y...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Yellow Corn Meal
|
45.5 | 352 | 79.4 | 1.0 | 2.5 | 0.7 | 7.0 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pizza Factor...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Pizza Factory Flour
|
41.0 | 356 | 73.4 | 1.1 | 3.0 | 1.0 | 13.4 |
|
Gold Medal T...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Tortilla Flour
|
42.9 | 356 | 75.5 | 1.6 | 2.4 | 1.3 | 10.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal P...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Pollyanna Pie & Cookie Bakers Flour
|
41.8 | 352 | 73.7 | 0.3 | 2.4 | 1.7 | 10.5 |
|
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 |
| 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 |
|
Gold Medal S...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Sureflake Unbleached Bakers Flour
|
43.9 | 353 | 77.0 | 1.4 | 2.4 | 1.0 | 9.0 |
| 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal Y...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Yellow Corn Meal
|
45.5 | 352 | 79.4 | 1.0 | 2.5 | 0.7 | 7.0 |
|
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 |
| 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Quaker Real ...
Food 1
Food 1
• PEPSICO INC.
Quaker Real Medleys Summer Berry Oatmeal 2.46 Ounce Cup
|
85.4 | 357 | 72.9 | 20.0 | 10.0 | 4.3 | 11.4 |
|
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 |
| 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 |
|
Gold Medal S...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Semolina No. 1
|
40.3 | 347 | 72.8 | 1.0 | 3.9 | 1.0 | 11.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal G...
Food 1
Food 1
• 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 |
|
Quaker Selec...
Food 2
Food 2
• PEPSICO INC.
Quaker Select Starts Weight Control Banana Bread (8 1.58 Ounce) 12.64 Ounce 8 Pack Paper Box
|
44.1 | 356 | 64.4 | 2.2 | 13.3 | 6.7 | 15.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Blue Corn Ma...
Food 1
Food 1
• WOODLAND FOODS
Blue Corn Masa, Flour, Organic
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
|
Quaker Insta...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Prote...
Food 1
Food 1
• PEPSICO INC.
Quaker Protein Cranberry Almond Instant Oatmeal (8 2.18 Oz) 17.4 Ounce 8 Pack Bag In Box
|
68.9 | 387 | 66.1 | 21.0 | 8.1 | 7.3 | 16.1 |
|
Wheat Berrie...
Food 2
Food 2
• WOODLAND FOODS
Wheat Berries, Hard Red, Organic*
|
52.5 | 333 | 71.1 | — | 11.1 | 1.1 | 13.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal O...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Oat Flour
|
33.5 | 380 | 68.0 | 1.0 | 10.0 | 7.0 | 13.0 |
|
General Mill...
Food 2
Food 2
• GENERAL MILLS SALES INC.
General Mills Gold Medal Remarkable Unbleached Flour
|
39.9 | 349 | 71.2 | 2.0 | 2.7 | 1.1 | 13.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour
|
43.3 | 357 | 76.2 | 0.5 | 2.4 | 1.5 | 9.7 |
|
Quaker Selec...
Food 2
Food 2
• PEPSICO INC.
Quaker Select Starts Weight Control Banana Bread (8 1.58 Ounce) 12.64 Ounce 8 Pack Paper Box
|
44.1 | 356 | 64.4 | 2.2 | 13.3 | 6.7 | 15.6 |
| 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 |
|
Quaker Selec...
Food 2
Food 2
• PEPSICO INC.
Quaker Select Starts Organic Instant Oatmeal Original (8 .98 Ounce) 7.9 Ounce 8 Pack Paper Packet
|
31.1 | 361 | 67.7 | 1.0 | 10.1 | 6.5 | 13.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal W...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Wondra Quick Mixing Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
|
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 |
| 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 |
|
Quinoa, Cris...
Food 2
Food 2
• WOODLAND FOODS
Quinoa, Crisped, Organic
|
47.2 | 367 | 86.7 | 3.3 | 6.7 | 1.7 | 6.7 |
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.