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.
|
2 cups (340g) quinoa |
4 cups (948g) water |
1 teaspoon (6g) salt |
1 tablespoon (14g) olive oil |
3 medium (639g) potatoes |
1 large (150g) onions |
1 (3g) garlic cloves |
1 cup (117g) walnuts |
2 cups (360g) asparagus |
2 tablespoons (27g) olive oil |
Total | 1 serving | |
| Alanine (g) | 2.0 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.8 | 0.5 | 0.0 | 4 | 1 |
| Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 3.7 | n/a | 0.0 | 0.0 | 0.6 | 0.2 | 0.0 | 2.7 | 0.4 | 0.0 | 8 | 2 |
| Ash (g) | 8.1 | 0.9 | 6.0 | 0.0 | 6.9 | 0.5 | 0.0 | 2.1 | 2.3 | 0.0 | 27 | 7 |
| Aspartic acid (g) | 3.9 | n/a | 0.0 | 0.0 | 3.0 | 0.1 | 0.0 | 2.1 | 2.0 | 0.0 | 11 | 3 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 74.9 | n/a | n/a | 75 | 19 |
| Caffeine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 159.8 | 28.4 | 1.4 | 0.1 | 76.7 | 34.5 | 5.4 | 114.7 | 82.8 | 0.3 | 504 | 126 |
| Calories | 1,251.2 | 0.0 | 0.0 | 119.3 | 492.0 | 60.0 | 4.5 | 765.2 | 79.2 | 238.7 | 3,010 | 753 |
| Calories (kj) | 5,232.6 | 0.0 | 0.0 | 499.4 | 2,051.2 | 249.0 | 18.7 | 3,203.5 | 338.4 | 998.7 | 12,591 | 3,148 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 8.2 | n/a | n/a | 8 | 2 |
| Carbohydrates (g) | 218.1 | 0.0 | 0.0 | 0.0 | 111.6 | 14.0 | 1.0 | 16.0 | 14.8 | 0.0 | 376 | 94 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Copper (mg) | 2.0 | 0.1 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 1.9 | 0.6 | 0.0 | 5 | 1 |
| Cystine (g) | 0.7 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 1 | 0 |
| Dietary Fiber (g) | 23.8 | 0.0 | 0.0 | 0.0 | 14.1 | 2.6 | 0.1 | 7.8 | 7.2 | 0.0 | 56 | 14 |
| Folate (mcg) | 625.6 | 0.0 | 0.0 | 0.0 | 102.2 | 28.5 | 0.1 | 114.7 | 536.4 | 0.0 | 1,407 | 352 |
| Folate, DFE (mcg) | 625.6 | 0.0 | 0.0 | 0.0 | 102.2 | 28.5 | 0.1 | 114.7 | 536.4 | 0.0 | 1,407 | 352 |
| Folate, food (mcg) | 625.6 | 0.0 | 0.0 | 0.0 | 102.2 | 28.5 | 0.1 | 114.7 | 536.4 | 0.0 | 1,407 | 352 |
| 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 |
| Fructose | n/a | n/a | n/a | n/a | 1.7 | 1.9 | n/a | 0.1 | 2.8 | n/a | 7 | 2 |
| Galactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | 2.1 | 3.0 | n/a | 0.1 | 1.5 | n/a | 7 | 2 |
| Glutamic acid (g) | 6.3 | n/a | 0.0 | 0.0 | 2.2 | 0.4 | 0.0 | 3.3 | 0.9 | 0.0 | 13 | 3 |
| Glycine (g) | 2.4 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 1.0 | 0.4 | 0.0 | 4 | 1 |
| Histidine (g) | 1.4 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 2 | 1 |
| Iron (mg) | 15.5 | 0.0 | 0.0 | 0.1 | 5.0 | 0.3 | 0.1 | 3.4 | 3.3 | 0.2 | 28 | 7 |
| Isoleucine (g) | 1.7 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.7 | 0.3 | 0.0 | 3 | 1 |
| Lactose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 2.9 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 1.4 | 0.5 | 0.0 | 5 | 1 |
| Lysine (g) | 2.6 | n/a | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.5 | 0.4 | 0.0 | 4 | 1 |
| Magnesium (mg) | 669.8 | 9.5 | 0.1 | 0.0 | 147.0 | 15.0 | 0.8 | 184.9 | 50.4 | 0.0 | 1,077 | 269 |
| Maltose | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 6.9 | 0.0 | 0.0 | 0.0 | 1.0 | 0.2 | 0.1 | 4.0 | 0.6 | 0.0 | 13 | 3 |
| Methionine (g) | 1.1 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 2 | 0 |
| Monounsaturated Fat (g) | 5.5 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 10.5 | 0.0 | 19.7 | 46 | 11 |
| Niacin (mg) | 5.2 | 0.0 | 0.0 | 0.0 | 6.7 | 0.2 | 0.0 | 1.3 | 3.9 | 0.0 | 17 | 4 |
| Pantothenic acid (mg) | 2.6 | 0.0 | 0.0 | 0.0 | 1.9 | 0.2 | 0.0 | 0.7 | 0.8 | 0.0 | 6 | 2 |
| Phenylalanine (g) | 2.0 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.8 | 0.3 | 0.0 | 4 | 1 |
| Phosphorus (mg) | 1,553.8 | 0.0 | 0.0 | 0.0 | 364.2 | 43.5 | 4.6 | 404.8 | 194.4 | 0.0 | 2,565 | 641 |
| Phytosterols | n/a | n/a | 0.0 | 29.8 | 32.0 | 22.5 | n/a | 84.2 | n/a | 59.7 | 228 | 57 |
| Polyunsaturated Fat (g) | 11.2 | 0.0 | 0.0 | 1.4 | 0.3 | 0.0 | 0.0 | 55.2 | 0.4 | 2.8 | 71 | 18 |
| Potassium (mg) | 1,914.2 | 9.5 | 0.5 | 0.1 | 2,690.2 | 219.0 | 12.0 | 516.0 | 806.4 | 0.3 | 6,168 | 1,542 |
| Proline (g) | 2.6 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.8 | 0.3 | 0.0 | 4 | 1 |
| Protein (g) | 48.0 | 0.0 | 0.0 | 0.0 | 12.9 | 1.7 | 0.2 | 17.8 | 8.6 | 0.0 | 89 | 22 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 1.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.2 | 0.5 | 0.0 | 2 | 1 |
| Saturated Fat (g) | 2.4 | 0.0 | 0.0 | 1.9 | 0.2 | 0.1 | 0.0 | 7.2 | 0.2 | 3.7 | 16 | 4 |
| Selenium (mcg) | 28.9 | 0.0 | 0.0 | 0.0 | 1.9 | 0.8 | 0.4 | 5.7 | 22.0 | 0.0 | 60 | 15 |
| Serine (g) | 1.9 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 1.1 | 0.4 | 0.0 | 4 | 1 |
| Sodium (mg) | 17.0 | 28.4 | 2,325.5 | 0.3 | 38.3 | 6.0 | 0.5 | 2.3 | 50.4 | 0.5 | 2,469 | 617 |
| Starch (g) | 177.5 | n/a | n/a | n/a | 98.7 | 0.0 | n/a | 0.1 | 0.0 | n/a | 276 | 69 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.2 | n/a | n/a | 1 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | 1.1 | 1.5 | n/a | 2.8 | 0.3 | n/a | 6 | 1 |
| Sugar | n/a | 0.0 | 0.0 | 0.0 | 5.0 | 6.4 | 0.0 | 3.1 | 4.7 | 0.0 | 19 | 5 |
| Theobromine | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.2 | 0.0 | 0.0 | 0.0 | 0.5 | 0.1 | 0.0 | 0.4 | 0.6 | 0.0 | 3 | 1 |
| Threonine (g) | 1.4 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.7 | 0.3 | 0.0 | 3 | 1 |
| Tocopherol, alpha (mg) | 8.3 | 0.0 | 0.0 | 1.9 | 0.1 | 0.0 | 0.0 | 0.8 | 5.4 | 3.9 | 20 | 5 |
| Tocopherol, beta (mg) | 0.3 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 1 | 0 |
| Tocopherol, delta (mg) | 1.2 | n/a | n/a | 0.0 | 0.0 | 0.0 | n/a | 2.2 | 0.0 | 0.0 | 3 | 1 |
| Tocopherol, gamma (mg) | 15.5 | n/a | n/a | 0.1 | 0.0 | 0.0 | n/a | 24.4 | 0.8 | 0.2 | 41 | 10 |
| Total Fat (g) | 20.6 | 0.0 | 0.0 | 13.5 | 0.6 | 0.2 | 0.0 | 76.3 | 0.8 | 27.0 | 139 | 35 |
| Tryptophan (g) | 0.6 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 1 | 0 |
| Tyrosine (g) | 0.9 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 2 | 0 |
| Valine (g) | 2.0 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.9 | 0.5 | 0.0 | 4 | 1 |
| Vitamin A, IU (IU) | 47.6 | 0.0 | 0.0 | 0.0 | 12.8 | 3.0 | 0.3 | 23.4 | 3,621.6 | 0.0 | 3,709 | 927 |
| Vitamin A, RAE (mcg) | 3.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 180.0 | 0.0 | 185 | 46 |
| 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 |
| Vitamin B-6 (mg) | 1.7 | 0.0 | 0.0 | 0.0 | 1.9 | 0.2 | 0.0 | 0.6 | 0.3 | 0.0 | 5 | 1 |
| Vitamin C | n/a | 0.0 | 0.0 | 0.0 | 125.9 | 11.1 | 0.9 | 1.5 | 27.7 | 0.0 | 167 | 42 |
| 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 |
| Water (g) | 45.2 | 947.1 | 0.0 | 0.0 | 507.0 | 133.7 | 1.8 | 4.8 | 333.5 | 0.0 | 1,973 | 493 |
| Zinc (mg) | 10.5 | 0.0 | 0.0 | 0.0 | 1.9 | 0.3 | 0.0 | 3.6 | 2.2 | 0.0 | 18 | 5 |
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.