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Flours & Corn Meal Comparisons

For Diabetics

Ancient Quinoa Harvest Quinoa Gluten Free vs Masa Harina Golden Corn Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Ancient Quin... Food 1 Food 1 • QUINOA CORPORATION Ancient Quinoa Harvest Quinoa Gluten Free	34g	40.2	388	67.7	2.9	6.5	5.9	11.8
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

All Purpose Bleached Flour vs Pumpkin Flour, Organic Pumpkin Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • WESTERN FAMILY FOODS, INC. All Purpose Bleached Flour	31g	45.1	355	77.4	—	3.2	—	9.7
Pumpkin Flou... Food 2 Food 2 • MAXX MOUNT Pumpkin Flour, Organic Pumpkin Flour	28g	30.9	364	71.4	28.6	14.3	3.6	14.3

Paleo Baking Flour vs Kroger, Unbleached All Purpose Enriched Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Paleo Baking... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Paleo Baking Flour	23g	18.8	478	56.5	4.4	13.0	17.4	17.4
Kroger, Unbl... Food 2 Food 2 • THE KROGER CO. Kroger, Unbleached All Purpose Enriched Flour	30g	41.2	333	73.3	3.3	3.3	—	10.0

Durum Atta Flour Blend, Atta vs Organic Green Banana Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Durum Atta F... Food 1 Food 1 • GOLDEN TEMPLE Durum Atta Flour Blend, Atta	30g	38.8	367	73.3	—	6.7	1.7	13.3
Organic Gree... Food 2 Food 2 • EDWARD & SONS TRADING CO., INC Organic Green Banana Flour	11g	18.0	364	90.9	—	9.1	—	—

Unbleached White All Purpose Flour vs Blanched Almond Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Unbleached W... Food 1 Food 1 • BOB'S RED MILL NATURAL FOODS, INC. Unbleached White All Purpose Flour	34g	44.9	353	70.6	—	2.9	1.5	11.8
Blanched Alm... Food 2 Food 2 • TARGET STORES Blanched Almond Flour	14g	1.8	571	21.4	7.1	14.3	50.0	21.4

All Purpose Unbleached Flour vs Enriched Bleached Pre Sifted All Purpose Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
All Purpose ... Food 1 Food 1 • TOPCO ASSOCIATES, INC. All Purpose Unbleached Flour	30g	41.2	367	73.3	—	3.3	—	10.0
Enriched Ble... Food 2 Food 2 • HOMETOWN FOOD COMPANY Enriched Bleached Pre Sifted All Purpose Flour	31g	43.1	355	74.2	3.2	3.2	1.6	9.7

Chocolate Chip Cookie Dough Plant Based Keto Bar, Chocolate vs Masa Harina Golden Corn Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chocolate Ch... Food 1 Food 1 • MUSE NUTRITION LLC Chocolate Chip Cookie Dough Plant Based Keto Bar	40g	22.4	400	50.0	5.0	20.0	25.0	15.0
Masa Harina ... Food 2 Food 2 • 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

Cauliflower Flour vs All Purpose Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cauliflower ... Food 1 Food 1 • JUST ABOUT FOODS LLC Cauliflower Flour	30g	19.1	333	56.7	23.3	23.3	3.3	20.0
All Purpose ... Food 2 Food 2 • HOMETOWN FOOD COMPANY All Purpose Flour	31g	45.1	355	74.2	—	—	—	9.7

Andean Heritage Flour, Kaniwa vs Enriched Unbleached Bread Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Andean Herit... Food 1 Food 1 • POWER-SELLES IMPORTS Andean Heritage Flour, Kaniwa	32g	30.6	375	65.6	3.1	15.6	7.8	15.6
Enriched Unb... Food 2 Food 2 • AHOLD USA, INC. Enriched Unbleached Bread Flour	30g	42.7	367	73.3	—	—	1.7	13.3

Coconut Flour vs Bread & Pizza Bleached Enriched Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Flour Food 1 Food 1 • TARGET STORES Coconut Flour	13g	5.7	462	61.5	7.7	38.5	11.5	15.4
Bread & Pizz... Food 2 Food 2 • WAL-MART STORES, INC. Bread & Pizza Bleached Enriched Flour	30g	41.2	367	73.3	—	3.3	—	10.0

Gluten Free Almond Flour vs Self Rising Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Gluten Free ... Food 1 Food 1 • HY-VEE, INC. Gluten Free Almond Flour	15g	3.5	600	20.0	6.7	6.7	53.3	20.0
Self Rising ... Food 2 Food 2 • DELHAIZE AMERICA, INC. Self Rising Flour	31g	43.2	355	74.2	3.2	3.2	—	9.7

White Enriched Corn Meal, White vs Gluten Free Ancient Grains Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
White Enrich... Food 1 Food 1 • TOPCO ASSOCIATES, INC. White Enriched Corn Meal	30g	45.3	333	80.0	3.3	3.3	1.7	6.7
Gluten Free ... Food 2 Food 2 • CUP4CUP, LLC Gluten Free Ancient Grains Flour	27g	37.2	333	77.8	—	7.4	3.7	7.4

Azul Instant Blue Corn Masa Flour Tortillas, Azul vs Premium All Purpose Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Azul Instant... Food 1 Food 1 • AZTECA MILLING CO. Azul Instant Blue Corn Masa Flour Tortillas	30g	39.1	367	73.3	—	6.7	5.0	6.7
Premium All ... Food 2 Food 2 • WHEAT-MONTANA FARMS, INC. Premium All Purpose Flour	38g	52.6	342	73.7	—	2.6	—	13.2

Selecta, Flour Tortilla Mix vs Enriched, Bleached, Presifted All Purpose Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Selecta, Flo... Food 1 Food 1 • AZTECA MILLING CO. Selecta, Flour Tortilla Mix	40g	41.8	450	57.5	—	2.5	20.0	10.0
Enriched, Bl... Food 2 Food 2 • FAMILY DOLLAR STORES INC. Enriched, Bleached, Presifted All Purpose Flour	30g	43.1	367	76.7	3.3	3.3	—	10.0

Coconut Organic Flour, Coconut vs Enriched, Bleached & Pre Sifted Self Rising Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut Orga... Food 1 Food 1 • THE J.M. SMUCKER COMPANY Coconut Organic Flour	13g	5.7	385	61.5	15.4	38.5	11.5	15.4
Enriched, Bl... Food 2 Food 2 • WAL-MART STORES, INC. Enriched, Bleached & Pre Sifted Self Rising Flour	30g	41.2	333	73.3	3.3	3.3	—	10.0

Wheat Germ vs Enriched, Pre Sifted Bleached All Purpose Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Wheat Germ Food 1 Food 1 • TARGET STORES Wheat Germ	13g	7.5	385	46.2	15.4	15.4	7.7	23.1
Enriched, Pr... Food 2 Food 2 • TARGET STORES Enriched, Pre Sifted Bleached All Purpose Flour	30g	41.2	367	73.3	—	3.3	—	10.0

Enriched White Cornmeal vs Unbleached Enriched All Purpose Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Enriched Whi... Food 1 Food 1 • BROOKSHIRE GROCERY COMPANY Enriched White Cornmeal	30g	45.3	333	80.0	3.3	3.3	1.7	6.7
Unbleached E... Food 2 Food 2 • HARRIS-TEETER INC. Unbleached Enriched All Purpose Flour	30g	43.1	367	76.7	3.3	3.3	—	10.0

Rice Flour vs Golden Tropics, Plantain Fufu Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rice Flour Food 1 Food 1 • GS1 MEXICO Rice Flour	100g	100.0	360	80.0	—	1.0	1.0	7.0
Golden Tropi... Food 2 Food 2 • GOLDEN TROPICS, LTD. Golden Tropics, Plantain Fufu Flour	100g	100.0	267	84.0	—	1.0	0.1	2.0

Whole Wheat Flour vs Gluten Free Seasoned Flour

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Whole Wheat ... Food 1 Food 1 • WHEAT-MONTANA FARMS, INC. Whole Wheat Flour	38g	44.6	316	73.7	2.6	13.2	2.6	13.2
Gluten Free ... Food 2 Food 2 • HOMEGROWN FAMILY FOODS LLC Gluten Free Seasoned Flour	15g	21.7	333	73.3	—	—	—	6.7

Buttermilk Corn Meal Mix vs Cassava Gluten Free Flour, Cassava

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttermilk C... Food 1 Food 1 • HOMETOWN FOOD COMPANY Buttermilk Corn Meal Mix	30g	39.3	367	73.3	3.3	6.7	3.3	6.7
Cassava Glut... Food 2 Food 2 • THE KROGER CO. Cassava Gluten Free Flour	32g	53.7	375	87.5	6.3	3.1	—	3.1

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