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Nutritional Facts: Ecuadorean Quinoa and Vegetable Soup

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1/2 cup (85g)
quinoa
2 tablespoons (27g)
olive oil
2 cups (320g)
onions
1 teaspoon (6g)
salt
1 cup (150g)
potatoes
1 cup (149g)
red bell peppers
1 teaspoon (2g)
ground coriander
1 teaspoon (2g)
ground cumin
1 teaspoon (1g)
dried oregano
1/2 teaspoon (1g)
pepper
3 cups (711g)
water
1 1/2 cups (270g)
fresh tomatoes
1 cup (124g)
zucchini
1 tablespoon (15g)
fresh lemon juice
Total 1 serving
Alanine (g) 0.5 0.0 0.1 0.0 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.1 0.1 n/a 1 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.9 0.0 0.3 0.0 0.1 0.1 n/a n/a 0.0 0.0 n/a 0.1 0.1 n/a 2 0
Ash (g) 2.0 0.0 1.1 6.0 1.6 0.7 0.1 0.2 0.1 0.1 0.7 1.4 0.7 0.0 15 4
Aspartic acid (g) 1.0 0.0 0.3 0.0 0.7 0.4 n/a n/a 0.0 0.0 n/a 0.4 0.2 n/a 3 1
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 40.0 0.3 73.6 1.4 18.0 10.4 12.8 19.6 16.0 5.1 21.3 27.0 19.8 0.9 266 67
Calories 312.8 238.7 128.0 0.0 115.5 46.2 5.4 7.9 2.7 2.9 0.0 48.6 21.1 3.2 933 233
Calories (kj) 1,308.2 998.7 531.2 0.0 481.5 192.2 22.4 32.9 11.1 12.1 0.0 199.8 86.8 13.4 3,890 973
Carbohydrates (g) 54.5 0.0 29.9 0.0 26.2 9.0 1.0 0.9 0.7 0.7 0.0 10.5 3.9 1.0 138 35
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.5 0.0 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.2 0.1 0.0 1 0
Cystine (g) 0.2 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Dietary Fiber (g) 6.0 0.0 5.4 0.0 3.3 3.1 0.8 0.2 0.4 0.3 0.0 3.2 1.2 0.0 24 6
Folate (mcg) 156.4 0.0 60.8 0.0 24.0 68.5 0.0 0.2 2.4 0.2 0.0 40.5 29.8 2.9 386 96
Folate, DFE (mcg) 156.4 0.0 60.8 0.0 24.0 68.5 0.0 0.2 2.4 0.2 0.0 40.5 29.8 2.9 386 96
Folate, food (mcg) 156.4 0.0 60.8 0.0 24.0 68.5 0.0 0.2 2.4 0.2 0.0 40.5 29.8 2.9 386 96
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a 4.1 n/a 0.4 3.4 n/a n/a 0.0 0.0 n/a 3.7 1.7 0.2 13 3
Galactose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Glucose (dextrose) n/a n/a 6.3 n/a 0.5 2.9 n/a n/a 0.0 0.0 n/a 3.4 1.3 0.1 15 4
Glutamic acid (g) 1.6 0.0 0.8 0.0 0.5 0.3 n/a n/a 0.0 0.0 n/a 1.2 0.2 n/a 5 1
Glycine (g) 0.6 0.0 0.1 0.0 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.1 0.1 n/a 1 0
Histidine (g) 0.3 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 3.9 0.2 0.7 0.0 1.2 0.6 0.3 1.4 0.4 0.1 0.0 0.7 0.5 0.0 10 2
Isoleucine (g) 0.4 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.1 n/a 1 0
Lactose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Leucine (g) 0.7 0.0 0.1 0.0 0.1 0.1 n/a n/a 0.0 0.0 n/a 0.1 0.1 n/a 1 0
Lysine (g) 0.7 0.0 0.1 0.0 0.2 0.1 n/a n/a 0.0 0.0 n/a 0.1 0.1 n/a 1 0
Magnesium (mg) 167.5 0.0 32.0 0.1 34.5 17.9 5.9 7.7 2.7 2.0 7.1 29.7 22.3 0.9 330 83
Maltose n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Manganese (mg) 1.7 0.0 0.4 0.0 0.2 0.2 0.0 0.1 0.0 0.1 0.0 0.3 0.2 0.0 3 1
Methionine (g) 0.3 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Monounsaturated Fat (g) 1.4 19.7 0.0 0.0 0.0 0.0 0.2 0.3 0.0 0.0 0.0 0.1 0.0 0.0 22 5
Niacin (mg) 1.3 0.0 0.4 0.0 1.6 1.5 0.0 0.1 0.0 0.0 0.0 1.6 0.6 0.0 7 2
Pantothenic acid (mg) 0.7 0.0 0.4 0.0 0.4 0.5 n/a n/a 0.0 0.0 0.0 0.2 0.3 0.0 3 1
Phenylalanine (g) 0.5 0.0 0.1 0.0 0.1 0.1 n/a n/a 0.0 0.0 n/a 0.1 0.1 n/a 1 0
Phosphorus (mg) 388.5 0.0 92.8 0.0 85.5 38.7 7.4 10.5 1.5 1.8 0.0 64.8 47.1 1.2 740 185
Phytosterols n/a 59.7 48.0 0.0 7.5 n/a 0.8 1.4 2.0 1.1 n/a 18.9 n/a n/a 139 35
Polyunsaturated Fat (g) 2.8 2.8 0.1 0.0 0.1 0.1 0.0 0.1 0.0 0.0 0.0 0.2 0.1 0.0 6 2
Potassium (mg) 478.6 0.3 467.2 0.5 631.5 314.4 22.8 37.5 12.6 15.3 7.1 639.9 323.6 15.2 2,966 742
Proline (g) 0.7 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 1 0
Protein (g) 12.0 0.0 3.5 0.0 3.0 1.5 0.2 0.4 0.1 0.1 0.0 2.4 1.5 0.1 25 6
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.3 0.0 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 1 0
Saturated Fat (g) 0.6 3.7 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 5 1
Selenium (mcg) 7.2 0.0 1.6 0.0 0.5 0.1 0.5 0.1 0.0 0.1 0.0 0.0 0.2 0.0 10 3
Serine (g) 0.5 0.0 0.1 0.0 0.1 0.1 n/a n/a 0.0 0.0 n/a 0.1 0.1 n/a 1 0
Sodium (mg) 4.3 0.5 12.8 2,325.5 9.0 6.0 0.6 3.5 0.3 0.2 21.3 13.5 9.9 0.1 2,408 602
Starch (g) 44.4 n/a 0.0 n/a 23.2 0.0 n/a n/a n/a n/a n/a 0.0 0.0 0.0 68 17
Sucrose n/a n/a 3.2 n/a 0.3 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.1 0.1 4 1
Sugar n/a 0.0 13.6 0.0 1.2 6.3 n/a 0.0 0.0 0.0 0.0 7.1 3.1 0.4 32 8
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.3 0.0 0.1 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.1 0.0 1 0
Threonine (g) 0.4 0.0 0.1 0.0 0.1 0.1 n/a n/a 0.0 0.0 n/a 0.1 0.0 n/a 1 0
Tocopherol, alpha (mg) 2.1 3.9 0.1 0.0 0.0 2.4 n/a 0.1 0.2 0.0 0.0 1.5 0.1 0.0 10 3
Tocopherol, beta (mg) 0.1 0.0 0.0 n/a 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.3 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 3.9 0.2 0.0 n/a 0.0 0.2 n/a n/a 0.2 0.1 n/a 0.3 n/a n/a 5 1
Total Fat (g) 5.2 27.0 0.3 0.0 0.1 0.4 0.3 0.5 0.0 0.0 0.0 0.5 0.4 0.0 35 9
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 0 0
Tryptophan (g) 0.1 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Tyrosine (g) 0.2 0.0 0.0 0.0 0.1 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Valine (g) 0.5 0.0 0.1 0.0 0.2 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.1 n/a 1 0
Vitamin A, IU (IU) 11.9 0.0 6.4 0.0 3.0 4,665.2 0.0 26.7 17.0 6.3 0.0 2,249.1 248.0 0.9 7,234 1,809
Vitamin A, RAE (mcg) 0.9 0.0 0.0 0.0 0.0 233.9 0.0 1.3 0.9 0.3 0.0 113.4 12.4 0.0 363 91
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.4 0.0 0.4 0.0 0.4 0.4 n/a 0.0 0.0 0.0 0.0 0.2 0.2 0.0 2 1
Vitamin C n/a 0.0 23.7 0.0 29.6 190.3 0.4 0.2 0.0 0.0 0.0 37.0 22.2 5.7 309 77
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 11.3 0.0 285.2 0.0 119.0 137.4 0.2 0.2 0.1 0.1 710.3 255.2 117.5 13.6 1,650 413
Zinc (mg) 2.6 0.0 0.5 0.0 0.4 0.4 0.1 0.1 0.0 0.0 0.0 0.5 0.4 0.0 5 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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