What are Flours & Corn Meal food comparisons?

Flours & Corn Meal 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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Masa Harina Golden Corn Flour vs Extra Fine Tiger Nut Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Masa Harina ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Masa Harina Golden Corn Flour	32g	43.2	375	81.3	3.1	6.2	59.4	6.3
Extra Fine T... Food 2 Food 2 • PAMELA'S PRODUCTS INC. Extra Fine Tiger Nut Flour	28g	17.2	500	64.3	21.4	32.1	25.0	3.6

Nuts, Just Almond Meal vs Whole Grain Stone Ground Corn Flour, Whole Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nuts, Just A... Food 1 Food 1 • TRADER JOE'S Nuts, Just Almond Meal	30g	5.3	600	20.0	3.3	10.0	53.3	20.0
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Stone Ground Corn Flour	31g	43.1	387	80.7	3.2	9.7	4.8	6.5

Gluten Free Chia Flour vs Whole Grain Buckwheat Flour, Whole Grain

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • WALBAK INTERNATIONAL MARKETING LTD. Gluten Free Chia Flour	50g	0.8	298	56.8	0.8	56.0	9.0	25.0
Whole Grain ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Buckwheat Flour	37g	39.1	378	78.4	—	24.3	1.4	10.8

All Purpose Wheat Flour vs Oat Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • SLOPPY MAMA'S LLC All Purpose Wheat Flour	31g	45.1	355	74.2	—	—	—	9.7
Oat Flour Food 2 Food 2 • THE QUAKER OATS COMPANY Oat Flour	30g	32.8	367	66.7	—	10.0	6.7	13.3

Gluten Free Coconut Flour vs Bleached All Purpose Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • WILDERNESS PRODUCTS, LLC Gluten Free Coconut Flour	30g	11.4	400	60.0	6.7	40.0	13.3	13.3
Bleached All... Food 2 Food 2 • NAVAJO PRIDE, LLC Bleached All Purpose Flour	30g	43.1	367	76.7	—	3.3	—	10.0

Gluten Free Flour Blend vs Masa Harina Golden Corn Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • TARGET STORES Gluten Free Flour Blend	30g	43.2	367	76.7	—	3.3	3.3	6.7
Masa Harina ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Masa Harina Golden Corn Flour	29g	37.3	345	72.4	—	6.9	3.5	6.9

Whole Grain Amaranth Flour, Whole Grain vs Beet Goodness Flour & Powder

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Grain ... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Whole Grain Amaranth Flour	35g	40.5	400	71.4	2.9	11.4	5.7	14.3
Beet Goodnes... Food 2 Food 2 • GLEAN, LLC Beet Goodness Flour & Powder	4g	4.0	375	75.0	50.0	25.0	—	—

Gluten Free All Purpose Flour Blend vs Enriched All Purpose Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Gluten Free All Purpose Flour Blend	26g	39.4	346	80.8	—	3.8	—	7.7
Enriched All... Food 2 Food 2 • DELHAIZE AMERICA, INC. Enriched All Purpose Flour	31g	43.2	355	74.2	3.2	3.2	—	9.7

White Corn Meal Mix vs Veganic Sprouted Rye Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Corn M... Food 1 Food 1 • RENWOOD MILLS, LLC White Corn Meal Mix	30g	39.3	333	73.3	3.3	6.7	3.3	6.7
Veganic Spro... Food 2 Food 2 • MORGAN WHOLESALE BUILDING MATERIAL, CO. Veganic Sprouted Rye Flour	30g	32.9	333	70.0	—	13.3	3.3	13.3

Key Food, All Purpose Flour vs Enriched & Unbleached All Purpose Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Key Food, Al... Food 1 Food 1 • KEY FOOD STORES CO-OPERATIVE, INC. Key Food, All Purpose Flour	30g	41.2	333	73.3	—	3.3	—	10.0
Enriched & U... Food 2 Food 2 • BASHAS' MARKETS Enriched & Unbleached All Purpose Flour	30g	45.1	367	76.7	—	—	—	10.0

Nigerian Pounded Yam vs Gluten Free Multi Purpose Flour Mix Yellow Bag

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nigerian Pou... Food 1 Food 1 • GOLDEN TROPICS, LTD. Nigerian Pounded Yam	100g	100.0	267	84.0	—	1.0	0.1	2.0
Gluten Free ... Food 2 Food 2 • SAGE V FOODS LLC Gluten Free Multi Purpose Flour Mix Yellow Bag	30g	43.3	367	76.7	—	3.3	1.7	6.7

Fresh Durum Atta vs Presifted Whole Wheat Unbleached Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Durum ... Food 1 Food 1 • IFFCO INC. Fresh Durum Atta	35g	41.0	357	65.7	2.9	5.7	1.4	11.4
Presifted Wh... Food 2 Food 2 • SHURFINE Presifted Whole Wheat Unbleached Flour	28g	33.0	321	71.4	3.6	10.7	1.8	14.3

Inca's Food Maca Flour, 8.8 Oz vs Goya, Masarepa, Pre Cooked White Corn Meal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Inca's Food ... Food 1 Food 1 • PERUVIAN IMPORT COMPANY Inca's Food Maca Flour, 8.8 Oz	10g	9.8	310	70.0	—	20.0	—	10.0
Goya, Masare... Food 2 Food 2 • GOYA FOODS, INC. Goya, Masarepa, Pre Cooked White Corn Meal	28g	43.4	357	78.6	—	—	—	7.1

Organic Mesquite Powder Sweet Gluten Free Flour vs Brown Rice Flour, Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Mesq... Food 1 Food 1 • BOOKS THAT WORK Organic Mesquite Powder Sweet Gluten Free Flour	15g	17.5	367	80.0	46.7	20.0	—	13.3
Brown Rice F... Food 2 Food 2 • ENTERTAINMENT PRODUCTION HOUSE INC. Brown Rice Flour, Flour	45g	64.5	378	77.8	—	4.4	3.3	8.9

Enriched & Presifted All Purpose Unbleached Flour vs White Corn Meal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched & P... Food 1 Food 1 • SHURFINE Enriched & Presifted All Purpose Unbleached Flour	30g	43.1	333	76.7	—	3.3	—	10.0
White Corn Meal Food 2 Food 2 • C.A. PROMESA White Corn Meal	30g	43.3	367	80.0	—	6.7	1.7	6.7

Maida All Purpose Flour vs Enriched Bread Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Maida All Pu... Food 1 Food 1 • DEEP FOODS INC. Maida All Purpose Flour	30g	42.9	383	76.7	—	3.3	3.3	10.0
Enriched Bre... Food 2 Food 2 • THE J.M. SMUCKER COMPANY Enriched Bread Flour	31g	40.9	355	71.0	—	3.2	—	12.9

Yellow Corn Self Rising Enriched Meal Mix, Yellow Corn vs Enriched White Corn Meal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • HOMETOWN FOOD COMPANY Yellow Corn Self Rising Enriched Meal Mix	34g	49.3	353	76.5	—	2.9	1.5	5.9
Enriched Whi... Food 2 Food 2 • TOPCO ASSOCIATES, INC. Enriched White Corn Meal	30g	45.3	367	80.0	—	3.3	1.7	6.7

Organic Coconut Flour vs Whole Wheat Flour, Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Coc... Food 1 Food 1 • FIRST INTERNATIONAL HEALTH FOODS LTD. Organic Coconut Flour	15g	5.7	400	60.0	6.7	40.0	6.7	20.0
Whole Wheat ... Food 2 Food 2 • NEW SEASONS MARKET, LLC Whole Wheat Flour	30g	33.2	300	66.7	3.3	10.0	1.7	10.0

Almond Flour Banana Muffin Baking Mix, Banana vs All Purpose Bleached & Enriched Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Almond Flour... Food 1 Food 1 • SIMPLE MILLS Almond Flour Banana Muffin Baking Mix, Banana	21g	23.0	429	66.7	38.1	9.5	14.3	9.5
All Purpose ... Food 2 Food 2 • TOPCO ASSOCIATES, INC. All Purpose Bleached & Enriched Flour	31g	43.2	355	74.2	3.2	3.2	—	9.7

Coarse Grind Cornmeal vs Coarse Corn Meal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coarse Grind... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Coarse Grind Cornmeal	33g	35.4	333	69.7	—	15.2	3.0	6.1
Coarse Corn ... Food 2 Food 2 • VITARROZ INTERNATIONAL FOODS LLC Coarse Corn Meal	35g	53.2	371	80.0	2.9	2.9	1.4	5.7

Flours & Corn Meal Comparisons