Which food has less impact on blood sugar?

Whole Wheat Bread has less impact on blood sugar than White Wheat Flour (Unbleached, Enriched)

Whole Wheat Bread

White Wheat Flour (Unbleached, Enriched)

BSI: 72 - High Impact

How We Calculated BSI Score

Factor	Amount	Effect	Points
Serving Size	100.0g	Measurement baseline	—
Carbohydrates	43.1g	Raises blood sugar	86.2
Fiber	6.0g	Not digested	-12.0
Net Carbs	37.1g	Digestible carbs	74.2
Protein	12.3g	Moderates impact	-1.8
Fat	3.6g	Slows digestion	-0.4
Total Blood Sugar Impact			72

This calculation is an estimate based on available nutritional data and may not be accurate in all cases.

White Wheat Flour (Unbleached, Enriched)

BSI: 100 - High Impact

How We Calculated BSI Score

Factor	Amount	Effect	Points
Serving Size	100.0g	Measurement baseline	—
Carbohydrates	73.2g	Raises blood sugar	146.4
Fiber	0.0g	Not digested	0.0
Net Carbs	73.2g	Digestible carbs	146.4
Protein	13.1g	Moderates impact	-3.8
Fat	1.5g	Slows digestion	-0.3
Total Blood Sugar Impact			100

This calculation is an estimate based on available nutritional data and may not be accurate in all cases.

Whole Wheat Bread

White Wheat Flour (Unbleached, Enriched)

BSI: 72 - High Impact

How We Calculated BSI Score

Factor	Amount	Effect	Points
Serving Size	100.0g	Measurement baseline	—
Carbohydrates	43.1g	Raises blood sugar	86.2
Fiber	6.0g	Not digested	-12.0
Net Carbs	37.1g	Digestible carbs	74.2
Protein	12.3g	Moderates impact	-1.8
Fat	3.6g	Slows digestion	-0.4
Total Blood Sugar Impact			72

This calculation is an estimate based on available nutritional data and may not be accurate in all cases.

BSI: 100 - High Impact

How We Calculated BSI Score

Factor	Amount	Effect	Points
Serving Size	100.0g	Measurement baseline	—
Carbohydrates	73.2g	Raises blood sugar	146.4
Fiber	0.0g	Not digested	0.0
Net Carbs	73.2g	Digestible carbs	146.4
Protein	13.1g	Moderates impact	-3.8
Fat	1.5g	Slows digestion	-0.3
Total Blood Sugar Impact			100

This calculation is an estimate based on available nutritional data and may not be accurate in all cases.

Whole Wheat Bread

Quantity

Unit

Grams

Baked Products USDA Foundation

White Wheat Flour (Unbleached, Enriched)

Quantity

Unit

Grams

Cereal Grains And Pasta USDA Foundation

Comparing Key Nutrients

Nutrient	Whole Wheat ...	White Wheat ...
Carbs	43.1g	73.2g
Sugars	4.4g	0g
Fiber	6.0g	0g
Protein	12.3g	13.1g
Fat	3.6g	1.5g

What Was Your Response?

Track how these foods affect your blood sugar by selecting a response below. Your experience helps others make informed choices.

Nutritional Labels

This section compares the nutritional labels of the two foods.

Whole Wheat Bread

Serving size 100 Gg

Calories 254

% Daily Value*

Total Fat 3.6g 5%

Saturated Fat 0.7g 4%

Trans Fat 0.0g

Monounsaturated Fat 0.6g

Polyunsaturated Fat 1.6g

Sodium 450.0mg 20%

Total Carbohydrates 43.1g 16%

Dietary Fiber 6.0g 21%

Total Sugars 4.4g

Starch 28.7g

* 8.4g of carbohydrates not detailed in USDA data

Protein 12.3g 25%

Calcium 163.0mg 13%

Iron 2.6mg 14%

Potassium 250.0mg 5%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

INGREDIENTS:

SINGLE INGREDIENT FOUNDATION FOOD

White Wheat Flour (Unbleached, Enriched)

Serving size 100 Gg

Calories 358

% Daily Value*

Total Fat 1.5g 2%

* Some fat components may not be available in USDA data

Sodium 4.0mg 0%

Total Carbohydrates 73.2g 27%

Dietary Fiber 0g 0%

Total Sugars 0g

* 73.2g of carbohydrates not detailed in USDA data

Protein 13.1g 26%

Calcium 21.0mg 2%

Iron 5.4mg 30%

Potassium 135.0mg 3%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

INGREDIENTS:

SINGLE INGREDIENT FOUNDATION FOOD

Vitamins & Minerals Comparison

Compare the vitamin and mineral content of both foods as percentage of daily values.

Whole Wheat Bread

Vitamins

Niacin (B3) 28% DV

Thiamin (B1) 33% DV

Riboflavin (B2) 13% DV

Vitamin B6 13% DV

Folate 11% DV

Vitamin E 19% DV

Minerals

Calcium 16% DV

Iron 14% DV

Potassium 7% DV

Magnesium 19% DV

Phosphorus 21% DV

Zinc 16% DV

Selenium 47% DV

Copper 26% DV

Manganese 95% DV

* % Daily Values based on 2,000 calorie diet

White Wheat Flour (Unb...

Vitamins

Niacin (B3) 44% DV

Thiamin (B1) 88% DV

Riboflavin (B2) 36% DV

Vitamin B6 5% DV

Folate 40% DV

Minerals

Calcium 2% DV

Iron 30% DV

Potassium 4% DV

Magnesium 8% DV

Phosphorus 12% DV

Zinc 8% DV

Selenium 26% DV

Copper 19% DV

Manganese 38% DV

* % Daily Values based on 2,000 calorie diet

Ingredient Analysis

Compare ingredient counts and processing levels to understand what's in these foods.

Whole Wheat Bread

Total Ingredients

Processing Level

Lightly Processed

White Wheat Flour (Unbleach...

Total Ingredients

Processing Level

Lightly Processed

Note: Processing levels are calculated based on ingredient count and presence of additives, preservatives, and artificial ingredients. Foundation foods show basic processing info, while branded foods include detailed ingredient detection.

Food Tags

These tags help categorize foods based on their ingredients and effects on blood sugar levels.

Medical Disclaimer: These are diet tags generated automatically. We do our best to make sure they're accurate, but please double-check important dietary information. Always consult with your healthcare provider for medical advice related to your specific dietary needs.

Whole Wheat Bread Tags

White Wheat Flour (Unbleached, Enriched) Tags

Diet Compatibility

Blood Sugar Impact

Ingredient Characteristics

Data Quality

This section compares the data quality and source information for both foods.

About Our Food Data

All nutritional data comes from the USDA Food Database. Some branded products contain self-reported information that may not be perfectly accurate. Food details are inherently difficult to measure precisely, so we do our best to provide reliable information and use the data quality scores below to help you assess accuracy.

Brand Usda

Data Source Foundation

Data Quality Score 83/100

Quality Tier High

USDA Food Record ID 335240

Report Data Issues for Whole Wheat Bread

Brand Usda

Data Source Foundation

Data Quality Score 67/100

Quality Tier Medium

USDA Food Record ID 789951

Report Data Issues for White Wheat Flour (Unbleached, Enriched)

About the Curator

Tom is a Type 3 diabetes advocate who built Badlow for his wife Bea, who lives with Type 1 diabetes. As a caregiver navigating blood sugar management daily, he created this tool to make food decisions less stressful for people with diabetes and their families.

Data sourced from USDA FoodData Central. Read our story →