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Nutritional Facts: Vegetarian Quinoa Casserole

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 cup (170g)
quinoa
2 cups (474g)
water
1 piece (0g)
kombu
1 tablespoon (14g)
oil
1/2 (55g)
onions
1 bunch (480g)
asparagus
1 (61g)
carrots
1 tablespoon (18g)
soy sauce
Total 1 serving
Alanine (g) 1.0 n/a n/a 0.0 0.0 0.6 0.1 0.1 2 0
Alcohol n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.9 n/a n/a 0.0 0.1 0.5 0.1 0.1 3 1
Ash (g) 4.0 0.5 n/a 0.0 0.2 3.0 0.6 3.2 12 3
Aspartic acid (g) 1.9 n/a n/a 0.0 0.1 2.7 0.1 0.2 5 1
Caffeine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 79.9 14.2 n/a 0.0 12.7 110.4 20.1 3.6 241 60
Calories 625.6 0.0 n/a 120.2 22.0 105.6 25.0 10.8 909 227
Calories (kj) 2,616.3 0.0 n/a 503.1 91.3 451.2 105.5 45.2 3,813 953
Carbohydrates (g) 109.1 0.0 n/a 0.0 5.1 19.7 5.8 1.0 141 35
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.0 0.0 n/a 0.0 0.0 0.8 0.0 0.0 2 0
Cystine (g) 0.3 n/a n/a 0.0 0.0 0.2 0.1 0.0 1 0
Dietary Fiber (g) 11.9 0.0 n/a 0.0 0.9 9.6 1.7 0.1 24 6
Folate (mcg) 312.8 0.0 n/a 0.0 10.5 715.2 11.6 3.2 1,053 263
Folate, DFE (mcg) 312.8 0.0 n/a 0.0 10.5 715.2 11.6 3.2 1,053 263
Folate, food (mcg) 312.8 0.0 n/a 0.0 10.5 715.2 11.6 3.2 1,053 263
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a n/a 0.7 3.8 0.3 n/a 5 1
Galactose n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 1.1 2.0 0.4 n/a 3 1
Glutamic acid (g) 3.2 n/a n/a 0.0 0.1 1.2 0.2 0.4 5 1
Glycine (g) 1.2 n/a n/a 0.0 0.0 0.5 0.0 0.1 2 0
Histidine (g) 0.7 n/a n/a 0.0 0.0 0.3 0.0 0.0 1 0
Iron (mg) 7.8 0.0 n/a 0.0 0.1 4.4 0.2 0.4 13 3
Isoleucine (g) 0.9 n/a n/a 0.0 0.0 0.4 0.0 0.1 1 0
Lactose n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Leucine (g) 1.4 n/a n/a 0.0 0.0 0.7 0.1 0.1 2 1
Lysine (g) 1.3 n/a n/a 0.0 0.0 0.5 0.1 0.1 2 1
Magnesium (mg) 334.9 4.7 n/a 0.0 5.5 67.2 7.3 7.2 427 107
Maltose n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0 0
Manganese (mg) 3.5 0.0 n/a n/a 0.1 0.7 0.1 0.1 4 1
Methionine (g) 0.5 n/a n/a 0.0 0.0 0.2 0.0 0.0 1 0
Monounsaturated Fat (g) 2.7 0.0 n/a 3.8 0.0 0.0 0.0 0.0 7 2
Niacin (mg) 2.6 0.0 n/a 0.0 0.1 5.2 0.6 0.7 9 2
Pantothenic acid (mg) 1.3 0.0 n/a 0.0 0.1 1.1 0.2 0.1 3 1
Phenylalanine (g) 1.0 n/a n/a 0.0 0.0 0.4 0.0 0.1 2 0
Phosphorus (mg) 776.9 0.0 n/a 0.0 16.0 259.2 21.4 23.4 1,097 274
Phytosterols n/a n/a n/a 131.6 8.3 n/a n/a n/a 140 35
Polyunsaturated Fat (g) 5.6 0.0 n/a 7.4 0.0 0.5 0.1 0.0 14 3
Potassium (mg) 957.1 4.7 n/a 0.0 80.3 1,075.2 195.2 38.2 2,351 588
Proline (g) 1.3 n/a n/a 0.0 0.0 0.4 0.0 0.1 2 0
Protein (g) 24.0 0.0 n/a 0.0 0.6 11.5 0.6 1.9 39 10
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.5 0.0 n/a 0.0 0.0 0.7 0.0 0.0 1 0
Saturated Fat (g) 1.2 0.0 n/a 1.8 0.0 0.2 0.0 0.0 3 1
Selenium (mcg) 14.5 0.0 n/a 0.0 0.3 29.3 0.1 0.1 44 11
Serine (g) 1.0 n/a n/a 0.0 0.0 0.6 0.0 0.1 2 0
Sodium (mg) 8.5 14.2 n/a 0.0 2.2 67.2 42.1 1,005.5 1,140 285
Starch (g) 88.8 n/a n/a n/a 0.0 0.0 0.9 n/a 90 22
Sucrose n/a n/a n/a n/a 0.5 0.4 2.2 n/a 3 1
Sugar n/a 0.0 n/a 0.0 2.3 6.2 2.9 0.3 12 3
Theobromine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.6 0.0 n/a 0.0 0.0 0.8 0.0 0.0 1 0
Threonine (g) 0.7 n/a n/a 0.0 0.0 0.4 0.1 0.1 1 0
Tocopherol, alpha (mg) 4.1 0.0 n/a 1.9 0.0 7.2 0.4 0.0 14 3
Tocopherol, beta (mg) 0.1 n/a n/a n/a 0.0 0.1 0.0 n/a 0 0
Tocopherol, delta (mg) 0.6 n/a n/a n/a 0.0 0.0 0.0 n/a 1 0
Tocopherol, gamma (mg) 7.7 n/a n/a n/a 0.0 1.0 0.0 n/a 9 2
Total Fat (g) 10.3 0.0 n/a 13.6 0.1 1.1 0.1 0.0 25 6
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.3 n/a n/a 0.0 0.0 0.1 0.0 0.0 0 0
Tyrosine (g) 0.5 n/a n/a 0.0 0.0 0.3 0.0 0.1 1 0
Valine (g) 1.0 n/a n/a 0.0 0.0 0.6 0.0 0.1 2 0
Vitamin A, IU (IU) 23.8 0.0 n/a 0.0 1.1 4,828.8 10,190.7 0.0 15,044 3,761
Vitamin A, RAE (mcg) 1.7 0.0 n/a 0.0 0.0 240.0 509.4 0.0 751 188
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.8 0.0 n/a 0.0 0.1 0.4 0.1 0.0 1 0
Vitamin C n/a 0.0 n/a 0.0 4.1 37.0 3.6 0.0 45 11
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 22.6 473.5 n/a 0.0 49.0 444.6 53.9 11.9 1,055 264
Zinc (mg) 5.3 0.0 n/a 0.0 0.1 2.9 0.1 0.1 8 2

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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