Whole grain, cooked
Not interchangeable with flour, pearled grain, cracked grain, fermented foods or syrup.
Open the full grain profile →Grain comparison · Foundation 14Evidence before claims
Put like
beside like.
Compare prepared grains on the same weight basis—without turning nutrient differences into a universal ranking.
Comparison basis
Equal weight · best for like-for-like comparison.
DivineGrains · Evidence-led grain comparison
Sorghum beside Quinoa
100 g · cooked · plainAll nutrients
NutrientSorghumQuinoa
Energykcal / 100 g
165
120
Proteing / 100 g
5.3
4.4
Carbohydrateg / 100 g
35.7
21.3
Dietary fiberg / 100 g
3.5
2.8
Total fatg / 100 g
1.7
1.9
Calciummg / 100 g
7
17
Magnesiummg / 100 g
80
64
Ironmg / 100 g
2.3
1.5
Bars scale only within each nutrient row. A longer bar means “more for the selected serving view” for this pair—not “healthier.” Cooked cup weights differ: household cups are practical estimates from each matched food record, not equal-weight portions.
Read this pairing · observation, not verdict
What stands out
in this view.
For equal 100 g portions, the clearest numeric differences are:
- Quinoa shows more calcium in these records (59% separation within the pair).
- Sorghum shows more carbohydrate in these records (40% separation within the pair).
- Sorghum shows more iron in these records (35% separation within the pair).
These are arithmetic observations from the selected records—not dietary recommendations, measures of absorption, or evidence that either grain is better. A person’s needs, the whole meal, preparation, serving size, and medical context can matter more than one nutrient difference.
How DivineGrains limits interpretation ↓Preparation variants · matched records only
The form is part
of the evidence.
Cooked whole grain
Not interchangeable with raw seed, flour, flakes or mixed quinoa dishes.
Open the full grain profile →Only the named cooked form drives the nutrient table. Other forms remain visible as exclusions until a directly matched composition record can be added.
Glycemic index & load · preparation-specific
A tested food,
not a grain score.
GI describes carbohydrate quality. GL combines that GI with the database record’s declared available-carbohydrate amount: GI × available carbohydrate ÷ 100. Neither ranks overall nutrition.
Sorghum
Not shown
No preparation match admitted
The database records reviewed do not match this selector’s named cooked form closely enough. Product, cultivar, processing, recipe, GI, or GL results are not substituted.
Quinoa
50GI · glucose = 100
23GL for 45 g available carbohydrate
White quinoa, cooked in boiling water for 15 minutes
- Formula
- 50 × 45 ÷ 100 = 23
- Participants
- 10
- Record
- Australia · 2017
GL is shown only for the database record’s declared 45 g available-carbohydrate amount. It does not recalculate with the 100 g or cooked-cup view: those nutrient records are separate samples, and the GI records do not declare a matching gram-weight serving. Mixed meals, cooling, reheating, cultivar and cooking method can change glycemic response.
At the stove · descriptive guide
How they meet
the cook.
Taste and texture are sensory descriptions, not laboratory measurements. Times begin after the liquid reaches a boil and remain approximate: grain age, processing, soaking, altitude and equipment all matter.
Sorghum
- Taste
- Mild, earthy and gently sweet
- Cooked texture
- Firm and pleasantly chewy
- Typical simmer
- 25–40 min
- Common pathways
- Grain bowls, pilafs, curries, porridges and salads
Quinoa
- Taste
- Mild, grassy, gently nutty
- Cooked texture
- Tender grains with a light pop
- Typical simmer
- 12–15 min
- Common pathways
- Warm or cold salads, pilafs, sides and porridge
General cooking ranges and sensory language adapted from the Oldways Whole Grains Council cooking guide ↗. Package directions and culturally specific methods take precedence for the grain in hand.
Supported record
Sorghum
Sorghum bicolorWhole grain, cooked · 100 g cookedThis record describes whole sorghum grain cooked in water. Cultivar, decortication, fermentation, milling, and water absorption produce different foods and values.
USDA FoodData Central · Sorghum grain, cooked ↗Accessed 10 Aug 2026Reviewed21 Aug 2026Next review21 Aug 2027Current
Established record
Quinoa
Chenopodium quinoaCooked whole grain · 100 g cookedValues describe plain quinoa cooked in water; variety and water absorption can change composition.
USDA FoodData Central · Quinoa, cooked ↗Accessed 10 Aug 2026Reviewed21 Aug 2026Next review21 Aug 2027Current
Open data · Foundation 12
Read the file
without guessing.
The complete export contains every admitted comparison record once, at the stable 100 g cooked baseline. Cup weights are included as context, not used to replace the reference values.
Identity & food state
- Record ID
- Stable site slug for the comparison record.
- Scientific name scope
- Taxon represented—or the broader scope retained by the source.
- Food form
- The processing and cooked state to which the values apply.
- Reference basis
- Always 100 g cooked for the complete dataset.
Values & servings
- Nutrient + unit
- Each value travels with an explicit kcal, g, or mg unit.
- Cooked cup weight
- Source-record gram weight used only for the optional household view.
- Missing values
- Never estimated from another species, raw food, or generic millet record.
Evidence & limits
- Evidence confidence
- Established for a close food/taxon match; Supported where scope is broader.
- Source fields
- Human-readable citation, direct URL, and access date.
- Record limitation
- What the composition record cannot represent.
- Preparation boundary
- Forms that must not be treated as interchangeable.
GI, GL, taste, texture, cooking time, and the millet evidence ledger are excluded from this composition file because they come from different evidence types and, for GI/GL, different tested samples.
Open data · Foundation 14
A dataset with
a public memory.
The downloadable composition file now carries its release identity. Version changes track records, values, fields, and evidence boundaries; review dates track provenance checks.
Dataset versionv1.1.0
Published
Last reviewed
Major versions mark incompatible schema changes, minor versions mark new records or fields, and patch versions mark corrections. A review date may advance without a new version when source checks confirm no data change.
Dataset version identifies the exact semantic release.
Published date records when that version first became public.
Last reviewed date records the latest documented provenance check.
Public data history
What changed,
and what did not.
Every release records data additions, corrections, schema changes, and evidence-boundary decisions. Interface-only updates do not silently alter the dataset version.
v1.1.0 · Record-level provenance status
Added last-reviewed dates, next-review dates, current/due status, annual-cycle validation, and release checks for identity, food form, nutrients, limitations, and source metadata.
Unchanged: nutrient values, cup weights, GI/GL records, culinary guidance, and millet admission decisions.
v1.0.0 · First stable composition dataset
Declared seven admitted plain-cooked records at the 100 g baseline; added semantic version, publication date, review date, field definitions, source provenance, cup-weight context, and preparation limitations.
Unchanged: no millet proxy values, estimated raw-to-cooked conversions, GI/GL fields, sensory descriptions, or health ranking entered the composition file.
Foundation 14 · provenance gate
Seven records.
Seven review clocks.
The release gate now checks every admitted record for a stable identifier, scientific scope, cooked food form, complete nutrient fields, HTTPS source, access date, review date, next-review date, limitation note, and an approximately annual review cycle.
7 / 7Current
0Due for review
21 Aug 2027Next scheduled gate
QuinoaChenopodium quinoa
EstablishedCurrentBrown RiceOryza sativa
EstablishedCurrentPearled BarleyHordeum vulgare
EstablishedCurrentAmaranthAmaranthus spp.
SupportedCurrentBuckwheatFagopyrum esculentum
EstablishedCurrentWild RiceZizania spp.
SupportedCurrentSorghumSorghum bicolor
SupportedCurrentA source being reachable does not prove its values are unchanged. The scheduled review remains an editorial comparison against the named food record; the automated gate prevents incomplete, overdue, malformed, or incompatible records from passing unnoticed.
Dataset v1.1.0
Added record-level review metadata and automated provenance validation. No nutrient, cup-weight, GI/GL, culinary, or millet-admission values changed from v1.0.0.
How to read the table
A number needs
a preparation.
Every value is shown per 100 g of plain cooked grain. That makes the denominator consistent, but not the foods identical: variety, processing, cooking water, soil, and laboratory sampling all matter.
The pairing summary reports only arithmetic differences in these composition records. It does not account for nutrient absorption, total diet, individual needs, or clinical context.
GI and GL are shown only for directly matched tested preparations. The published GL uses the source record’s declared available-carbohydrate amount; it is not recalculated from the separate USDA nutrient sample.
Read the editorial methodology →