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

Quaker Select Starts Organic Instant Oatmeal Original (8 .98 Ounce) 7.9 Ounce 8 Pack Paper Packet vs Gold Medal Unbleached All Purpose Flour

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
Gold Medal U... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Unbleached All Purpose Flour	43.1	367	76.7	—	3.3	—	10.0

Pillsbury 5 Pound Self Rising Flour vs Quaker Instant Oatmeal Bakery Favorites Apple Crisp/Cinnamon Roll/Banana Bread (10 1.46 Ounce) 14.6 Ounce 10 Pack Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pillsbury 5 ... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Pillsbury 5 Pound Self Rising Flour	45.4	355	74.2	—	—	—	6.5
Quaker Insta... Food 2 Food 2 • 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 Real Medleys Cherry Pistachio Oatmeal 2.57 Ounce Cup vs Quaker Oatmeal Quickoats Regular 42 Z/12

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Real ... Food 1 Food 1 • PEPSICO INC. Quaker Real Medleys Cherry Pistachio Oatmeal 2.57 Ounce Cup	84.5	397	67.1	26.0	6.8	11.0	12.3
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

Margarita Pizza Bakers Flour vs Quaker Instant Oatmeal Original (21 0.98 Ounce) 20.7 Ounce 21 Count Paper Box

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 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

Quaker Oats Heart Healthy Quick 1 Minute Oats 42 Ounce Paper Canister vs Gold Medal Wondra Quick Mixing Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Oats ... Food 1 Food 1 • 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
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

Gold Medal King Wheat Flour vs Zee Zees Raisins, Iw, 1.33 Oz Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal K... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal King Wheat Flour	42.5	356	75.0	1.6	2.4	1.3	11.0
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

Gold Medal Self Rising Flour vs Quaker Chocolate Chip Instant Oatmeal (10 1.23 Oz) 12.3 Ounce Bags In Box

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
Quaker Choco... Food 2 Food 2 • PEPSICO INC. Quaker Chocolate Chip Instant Oatmeal (10 1.23 Oz) 12.3 Ounce Bags In Box	46.8	371	74.3	22.9	5.7	5.7	8.6

Quaker Real Medleys Oatmeal Peach Almond 2.64 Oz vs Gold Medal(tm) Harvest King(tm) Flour Enriched Unbleached 50 Lb

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Real ... Food 1 Food 1 • PEPSICO INC. BRAND OWNER Quaker Real Medleys Oatmeal Peach Almond 2.64 Oz	89.0	373	69.3	25.3	8.0	9.3	9.3
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

Kyrol Flr 50 Lb Ab vs Gold Medal Bl En Ps Ap Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Kyrol Flr 50... Food 1 Food 1 • ARDENT MILLS LLC Kyrol Flr 50 Lb Ab	40.0	361	71.2	1.0	2.4	1.4	13.9
Gold Medal B... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Bl En Ps Ap Flour	41.2	333	73.3	3.3	3.3	—	10.0

Gold Medal Medallion Bakers All Purpose Enriched Bleached Flour vs Quaker Raisins & Spice Instant Oatmeal (10 1.51 Ounce) 15.1 Ounces 10 Count Paper Packets

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal M... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Medallion Bakers All Purpose Enriched Bleached Flour	42.4	352	75.2	1.1	3.0	1.0	10.5
Quaker Raisi... Food 2 Food 2 • PEPSICO INC. Quaker Raisins & Spice Instant Oatmeal (10 1.51 Ounce) 15.1 Ounces 10 Count Paper Packets	56.5	349	74.4	32.6	7.0	4.7	9.3

Gold Medal Sperry Cake Pastry Flour vs Quaker Select Starts High Fiber Cinnamon Swirl Instant Oatmeal (8 1.58 Oz) 12.6 Ounce 8 Count Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal S... Food 1 Food 1 • GENERAL MILLS SALES INC. Gold Medal Sperry Cake Pastry Flour	43.9	353	77.0	1.0	2.4	1.0	9.0
Quaker Selec... Food 2 Food 2 • PEPSICO INC. Quaker Select Starts High Fiber Cinnamon Swirl Instant Oatmeal (8 1.58 Oz) 12.6 Ounce 8 Count Paper Box	47.4	369	76.2	13.8	22.2	4.9	8.9

Quaker Old Fashioned Oats 42 Oz vs Quaker Instant Grits Butter (12 1 Ounce) 12 Ounce 12 Pack Packets

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Old F... Food 1 Food 1 • PEPSICO INC. BRAND OWNER Quaker Old Fashioned Oats 42 Oz	44.3	375	67.5	2.5	10.0	7.5	12.5
Quaker Insta... Food 2 Food 2 • 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

Quaker Oat Bran Hot Cereal 16 Ounce Box vs Gold Medal Medallion All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Oat B... Food 1 Food 1 • PEPSICO INC. Quaker Oat Bran Hot Cereal 16 Ounce Box	36.2	375	62.5	2.5	15.0	7.5	17.5
Gold Medal M... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Medallion All Purpose Flour	42.9	355	75.5	1.6	2.4	1.3	10.5

25 Lb Polyweave 4% Pbbrn:Chefway Parboil Brown vs Quaker Old Fashioned Grits 24 Ounce Canister

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 Old F... Food 2 Food 2 • PEPSICO INC. Quaker Old Fashioned Grits 24 Ounce Canister	60.7	366	78.1	—	2.4	1.2	9.8

Quaker Instant Grits Original 18 Ounce Paper Box vs Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper 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
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

Gold Medal(tm) All Trumps(tm) High Gluten Flour Enriched Unbleached Unbromated 50 Lb vs Margarita Pizza Bakers Flour

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
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

Gold Medal Supreme Bakers High Gluten Enriched Bleached Flour vs Gold Medal Golden Gate Bakers All Purpose Flour

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gold Medal S... Food 1 Food 1 • 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 G... Food 2 Food 2 • GENERAL MILLS SALES INC. Gold Medal Golden Gate Bakers All Purpose Flour	42.9	355	75.8	0.4	2.6	1.1	10.5

Gold Medal Big Loaf Enriched Bleached Flour vs Gold Medal Wondra Quick Mixing Flour

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 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

Quaker Fruit & Cream Instant Oatmeal Variety Pack(18 1.230 Z)22.2 Ounce 18 Packet Box vs 30/1 Chefway Parboiled Long Grain Brown Rice

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
30/1 Chefway... Food 2 Food 2 • RICELAND FOODS 30/1 Chefway Parboiled Long Grain Brown Rice	28.8	160	34.0	—	1.0	1.0	3.0

Quaker Quick Grits 18.4 Ounce Paper Box vs Quaker Quick 5 Minute Grits 40 Ounce Paper Box

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quaker Quick... Food 1 Food 1 • PEPSICO INC. Quaker Quick Grits 18.4 Ounce Paper Box	53.0	351	78.4	—	5.4	1.4	8.1
Quaker Quick... Food 2 Food 2 • PEPSICO INC. Quaker Quick 5 Minute Grits 40 Ounce Paper Box	53.0	351	78.4	—	5.4	1.4	8.1

Grains/Flour Comparisons For Diabetics