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.

Badlow

Enriched & Unbleached All Purpose Flour vs Enriched Yellow Corn Meal, Enriched Yellow

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched & U... Food 1 Food 1 • BASHAS' MARKETS Enriched & Unbleached All Purpose Flour	30g	45.1	367	76.7	—	—	—	10.0
Enriched Yel... Food 2 Food 2 • PIONEER FLOUR MILLS Enriched Yellow Corn Meal	30g	41.2	367	76.7	—	6.7	3.3	6.7

Organic Buckwheat Flour vs Coconut Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Buck... Food 1 Food 1 • THE HAIN CELESTIAL GROUP, INC. Organic Buckwheat Flour	30g	34.9	367	70.0	3.3	10.0	3.3	13.3
Coconut Flour Food 2 Food 2 • TARGET STORES Coconut Flour	13g	5.7	462	61.5	7.7	38.5	11.5	15.4

Premium Naturally White Flour vs Amarillo Instant Yellow Corn Masa Flour Tortillas, Amarillo

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Natu... Food 1 Food 1 • HODGSON MILL INC Premium Naturally White Flour	30g	43.1	333	76.7	—	3.3	—	10.0
Amarillo Ins... Food 2 Food 2 • AZTECA MILLING CO. Amarillo Instant Yellow Corn Masa Flour Tortillas	30g	42.9	367	76.7	3.3	3.3	3.3	10.0

Enriched Self Rising Cake Flour With Baking Powder And Salt Added vs White Corn Meal Mix, White Corn

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Sel... Food 1 Food 1 • REILY FOODS COMPANY Enriched Self Rising Cake Flour With Baking Powder And Salt Added	27g	39.4	333	74.1	—	—	—	7.4
White Corn M... Food 2 Food 2 • SHAWNEE MILLING COMPANY White Corn Meal Mix	30g	41.5	333	73.3	—	3.3	—	6.7

Stabilized Rice Bran vs Gluten Free Flour Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stabilized R... Food 1 Food 1 • NOW HEALTH GROUP INC. Stabilized Rice Bran	15g	9.4	333	53.3	—	20.0	20.0	13.3
Gluten Free ... Food 2 Food 2 • TARGET STORES Gluten Free Flour Blend	27g	41.3	370	77.8	—	—	1.9	7.4

Self Rising Flour vs Organic Millers Wheat Bran

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Self Rising ... Food 1 Food 1 • FARINUP Self Rising Flour	30g	42.8	367	73.3	—	—	—	13.3
Organic Mill... Food 2 Food 2 • ROCKY MOUNTAIN FOODS, INC. Organic Millers Wheat Bran	40g	17.4	225	65.0	—	42.5	3.8	15.0

Blanched Almond Meal Flour, Blanched Almond vs Garbanzo Fava Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Blanched Alm... Food 1 Food 1 • WEGMANS FOOD MARKETS, INC. Blanched Almond Meal Flour	28g	3.5	643	17.9	3.6	10.7	53.6	21.4
Garbanzo Fav... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Garbanzo Fava Flour	35g	30.5	400	62.9	2.9	17.1	5.7	20.0

Carob Powder vs Brewers Barley Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Carob Powder Food 1 Food 1 • SHILOH FARMS INC. Carob Powder	6g	6.0	250	83.3	50.0	33.3	—	—
Brewers Barl... Food 2 Food 2 • THE CARRINGTON TEA COMPANY LLC. Brewers Barley Flour	31g	19.1	387	67.7	9.7	35.5	4.8	19.4

Garbanzo Bean Flour vs Fortified Cornstarch Cereal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garbanzo Bea... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Garbanzo Bean Flour	30g	24.7	367	60.0	10.0	16.7	6.7	20.0
Fortified Co... Food 2 Food 2 • WEST END CORP. Fortified Cornstarch Cereal	28g	48.0	357	89.3	—	3.6	—	—

Organic Coconut Flour vs White Corn Meal, White

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
White Corn Meal Food 2 Food 2 • THE QUAKER OATS COMPANY White Corn Meal	27g	39.3	333	77.8	—	3.7	1.9	7.4

Yellow Corn Meal vs Tipo ""00"" Organic 100% Italian Superfine Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Yellow Corn ... Food 1 Food 1 • MADAME GOUGOUSSE FOODS CORP. Yellow Corn Meal	29g	43.4	379	82.8	—	6.9	—	6.9
Tipo ""00"" ... Food 2 Food 2 • GEORGE DELALLO CO., INC. Tipo ""00"" Organic 100% Italian Superfine Flour	30g	43.9	367	76.7	1.7	1.7	3.3	10.0

Bow & Arrow, Indian Blend Cornmeal vs Fine Enriched Corn Meal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Bow & Arrow,... Food 1 Food 1 • UTE MOUNTAIN FARM & RANCH ENTERPRISE Bow & Arrow, Indian Blend Cornmeal	30g	37.0	333	73.3	3.3	10.0	5.0	10.0
Fine Enriche... Food 2 Food 2 • GRACE Fine Enriched Corn Meal	100g	100.0	370	78.0	—	7.0	2.0	8.0

Gluten Free Tuscany Blend Bread Flour vs Gluten Free 1 To 1 Baking Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • JORLY HOLDINGS LLC, GOURMET SERIES A Gluten Free Tuscany Blend Bread Flour	31g	40.9	355	74.2	—	6.5	—	12.9
Gluten Free ... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Gluten Free 1 To 1 Baking Flour	37g	57.4	351	81.1	—	2.7	—	5.4

Enriched All Purpose Wheat Flour And White Grape Seed Flour Blend vs Enriched, Bleached & Pre Sifted Self Rising Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched All... Food 1 Food 1 • HOMETOWN FOOD COMPANY Enriched All Purpose Wheat Flour And White Grape Seed Flour Blend	30g	41.2	367	73.3	3.3	3.3	—	10.0
Enriched, Bl... Food 2 Food 2 • ROUSE'S ENTERPRISES, INC. Enriched, Bleached & Pre Sifted Self Rising Flour	30g	43.1	333	76.7	—	3.3	—	10.0

Barley Flour vs Barley Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Barley Flour Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Barley Flour	30g	35.3	367	76.7	—	16.7	—	10.0
Barley Flour Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Barley Flour	33g	47.0	394	81.8	—	9.1	1.5	9.1

Gluten Free Organic Cassava Flour vs Flour Blend

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • EDWARD & SONS TRADING CO., INC Gluten Free Organic Cassava Flour	11g	18.0	318	81.8	9.1	—	—	—
Flour Blend Food 2 Food 2 • WESTERN FAMILY FOODS, INC. Flour Blend	35g	55.7	343	82.9	—	2.9	—	2.9

100% Whole Grain Sprouted Wheat Flour vs Enriched White Cornmeal

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Whole G... Food 1 Food 1 • THE KING ARTHUR FLOUR COMPANY, INC. 100% Whole Grain Sprouted Wheat Flour	30g	33.0	333	70.0	3.3	13.3	1.7	13.3
Enriched Whi... Food 2 Food 2 • BROOKSHIRE GROCERY COMPANY Enriched White Cornmeal	30g	45.3	333	80.0	3.3	3.3	1.7	6.7

Lahma Ba'jene Flavorful Beef On Pizza Dough vs Artisan Blend + Whole Grain All Purpose Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lahma Ba'jen... Food 1 Food 1 • ALFA PAPER PRODUCTS, INC. Lahma Ba'jene Flavorful Beef On Pizza Dough	170g	100.0	276	32.9	10.0	0.6	11.8	10.0
Artisan Blen... Food 2 Food 2 • PAMELA'S PRODUCTS INC. Artisan Blend + Whole Grain All Purpose Flour	30g	45.6	367	83.3	—	6.7	1.7	3.3

Stone Ground White Bean Flour vs Gluten Free Coconut Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Stone Ground... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Stone Ground White Bean Flour	32g	23.0	344	62.5	6.3	25.0	—	21.9
Gluten Free ... Food 2 Food 2 • WILDERNESS PRODUCTS, LLC Gluten Free Coconut Flour	30g	11.4	400	60.0	6.7	40.0	13.3	13.3

Premium Guar Gum vs Organic Whole Wheat Flour, Whole Wheat

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Premium Guar... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Premium Guar Gum	10g	0.0	400	90.0	—	90.0	—	—
Organic Whol... Food 2 Food 2 • BOB'S RED MILL NATURAL FOODS, INC. Organic Whole Wheat Flour, Whole Wheat	38g	42.2	368	71.1	2.6	13.2	2.6	18.4

Flours & Corn Meal Comparisons