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    Nutritional Facts: Quinoa W/ Leeks, Chard, and Tofu (Plus Other Fun Stuff!)

    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
    1 (89g)
    leeks
    1 bunch (0g)
    chard leaves
    2 (238g)
    bell peppers
    1 medium (110g)
    red onions
    1/2 cup (64g)
    carrots
    2 cups (360g)
    asparagus
    1 to taste (126g)
    firm tofu
    15 1/4 ounces (432g)
    sweet corn
    1/4 cup (54g)
    extra virgin olive oil
    1/4 cup (0g)
    white wine vinegar
    1/2 cup (139g)
    Thai sweet chili sauce
    2 tablespoons (17g)
    garlic
    2 tablespoons (12g)
    minced ginger
    1 to taste (0g)
    salt and pepper
    Total 1 serving
    Alanine (g) 1.0 0.1 n/a 0.1 0.0 0.1 0.5 n/a 1.3 0.0 n/a n/a 0.0 0.0 n/a 3 0
    Alcohol n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Arginine (g) 1.9 0.1 n/a 0.1 0.1 0.1 0.4 n/a 0.6 0.0 n/a n/a 0.1 0.0 n/a 3 0
    Ash (g) 4.0 0.9 n/a 1.0 0.4 0.6 2.3 n/a 2.7 0.0 n/a 13.2 0.3 0.1 n/a 25 3
    Aspartic acid (g) 1.9 0.1 n/a 0.5 0.1 0.1 2.0 n/a 1.1 0.0 n/a n/a 0.1 0.0 n/a 6 1
    Caffeine n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Calcium (mg) 79.9 52.5 n/a 23.8 25.3 21.1 82.8 n/a 8.6 0.5 n/a 27.8 30.3 1.9 n/a 355 44
    Calories 625.6 54.3 n/a 47.6 44.0 26.2 79.2 n/a 371.8 477.4 n/a 144.4 24.9 9.6 n/a 1,905 238
    Calories (kj) 2,616.3 227.0 n/a 199.9 182.6 110.7 338.4 n/a 1,547.9 1,997.5 n/a 604.2 104.2 40.0 n/a 7,969 996
    Carbohydrates (g) 109.1 12.6 n/a 11.0 10.3 6.1 14.8 n/a 82.2 0.0 n/a 27.5 5.5 2.1 n/a 281 35
    Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Copper (mg) 1.0 0.1 n/a 0.2 0.0 0.0 0.6 n/a 0.2 0.0 n/a 0.2 0.0 0.0 n/a 2 0
    Cystine (g) 0.3 0.0 n/a 0.0 0.0 0.1 0.1 n/a 0.1 0.0 n/a n/a 0.0 0.0 n/a 1 0
    Dietary Fiber (g) 11.9 1.6 n/a 4.0 1.9 1.8 7.2 n/a 11.7 0.0 n/a 8.2 0.4 0.2 n/a 49 6
    Folate (mcg) 312.8 57.0 n/a 23.8 20.9 12.2 536.4 n/a 198.9 0.0 n/a 12.5 0.5 1.3 n/a 1,176 147
    Folate, DFE (mcg) 312.8 57.0 n/a 23.8 20.9 12.2 536.4 n/a 198.9 0.0 n/a 12.5 0.5 1.3 n/a 1,176 147
    Folate, food (mcg) 312.8 57.0 n/a 23.8 20.9 12.2 536.4 n/a 198.9 0.0 n/a 12.5 0.5 1.3 n/a 1,176 147
    Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Fructose n/a n/a n/a 2.7 1.4 0.4 2.8 n/a n/a n/a n/a n/a n/a n/a n/a 7 1
    Galactose n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Glucose (dextrose) n/a n/a n/a 2.8 2.2 0.4 1.5 n/a n/a n/a n/a n/a n/a n/a n/a 7 1
    Glutamic acid (g) 3.2 0.2 n/a 0.5 0.3 0.2 0.9 n/a 2.7 0.0 n/a n/a 0.1 0.0 n/a 8 1
    Glycine (g) 1.2 0.1 n/a 0.1 0.0 0.0 0.4 n/a 0.5 0.0 n/a n/a 0.0 0.0 n/a 2 0
    Histidine (g) 0.7 0.0 n/a 0.0 0.0 0.0 0.2 n/a 0.4 0.0 n/a n/a 0.0 0.0 n/a 1 0
    Iron (mg) 7.8 1.9 n/a 0.8 0.2 0.2 3.3 n/a 2.2 0.3 n/a 1.1 0.3 0.1 n/a 18 2
    Isoleucine (g) 0.9 0.0 n/a 0.1 0.0 0.0 0.3 n/a 0.6 0.0 n/a n/a 0.0 0.0 n/a 2 0
    Lactose n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Leucine (g) 1.4 0.1 n/a 0.1 0.0 0.1 0.5 n/a 1.5 0.0 n/a n/a 0.1 0.0 n/a 4 0
    Lysine (g) 1.3 0.1 n/a 0.1 0.0 0.1 0.4 n/a 0.6 0.0 n/a n/a 0.0 0.0 n/a 3 0
    Magnesium (mg) 334.9 24.9 n/a 23.8 11.0 7.7 50.4 n/a 160.0 0.0 n/a 16.7 4.2 5.2 n/a 639 80
    Maltose n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Manganese (mg) 3.5 0.4 n/a 0.3 0.1 0.1 0.6 n/a 0.7 0.0 n/a n/a 0.3 0.0 n/a 6 1
    Methionine (g) 0.5 0.0 n/a 0.0 0.0 0.0 0.1 n/a 0.3 0.0 n/a n/a 0.0 0.0 n/a 1 0
    Monounsaturated Fat (g) 2.7 0.0 n/a 0.0 0.0 0.0 0.0 n/a 1.5 39.4 n/a 0.1 0.0 0.0 n/a 44 5
    Niacin (mg) 2.6 0.4 n/a 1.1 0.1 0.6 3.9 n/a 7.4 0.0 n/a 2.2 0.1 0.1 n/a 19 2
    Pantothenic acid (mg) 1.3 0.1 n/a 0.2 0.1 0.2 0.8 n/a 3.3 0.0 n/a n/a 0.1 0.0 n/a 6 1
    Phenylalanine (g) 1.0 0.0 n/a 0.2 0.0 0.0 0.3 n/a 0.6 0.0 n/a n/a 0.0 0.0 n/a 2 0
    Phosphorus (mg) 776.9 31.2 n/a 47.6 31.9 22.4 194.4 n/a 384.8 0.0 n/a 72.2 25.6 4.1 n/a 1,591 199
    Phytosterols n/a n/a n/a 21.4 16.5 n/a n/a n/a n/a 119.3 n/a n/a n/a 1.8 n/a 159 20
    Polyunsaturated Fat (g) 5.6 0.1 n/a 0.1 0.0 0.1 0.4 n/a 2.4 5.7 n/a 0.2 0.0 0.0 n/a 15 2
    Potassium (mg) 957.1 160.2 n/a 416.5 160.6 204.8 806.4 n/a 1,167.4 0.5 n/a 513.9 67.0 49.8 n/a 4,504 563
    Proline (g) 1.3 0.1 n/a 0.1 0.0 0.0 0.3 n/a 1.3 0.0 n/a n/a 0.0 0.0 n/a 3 0
    Protein (g) 24.0 1.3 n/a 2.0 1.2 0.6 8.6 n/a 13.9 0.0 n/a 3.5 1.1 0.2 n/a 57 7
    Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Riboflavin (mg) 0.5 0.0 n/a 0.1 0.0 0.0 0.5 n/a 0.3 0.0 n/a 0.1 0.0 0.0 n/a 2 0
    Saturated Fat (g) 1.2 0.0 n/a 0.1 0.0 0.0 0.2 n/a 0.8 7.5 n/a 0.1 0.0 0.0 n/a 10 1
    Selenium (mcg) 14.5 0.9 n/a 0.0 0.6 0.1 22.0 n/a 2.6 0.0 n/a 1.5 2.4 0.1 n/a 44 6
    Serine (g) 1.0 0.1 n/a 0.1 0.0 0.0 0.4 n/a 0.7 0.0 n/a n/a 0.0 0.0 n/a 2 0
    Sodium (mg) 8.5 17.8 n/a 7.1 4.4 44.2 50.4 n/a 64.9 1.1 n/a 1,858.3 2.8 1.6 n/a 2,061 258
    Starch (g) 88.8 n/a n/a 0.0 0.0 0.9 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 90 11
    Sucrose n/a n/a n/a 0.3 1.1 2.3 0.3 n/a n/a n/a n/a n/a n/a n/a n/a 4 0
    Sugar n/a 3.5 n/a 5.7 4.7 3.0 4.7 n/a 13.9 0.0 n/a 14.6 0.2 0.2 n/a 50 6
    Theobromine n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Thiamin (mg) 0.6 0.1 n/a 0.1 0.1 0.0 0.6 n/a 0.9 0.0 n/a 0.1 0.0 0.0 n/a 3 0
    Threonine (g) 0.7 0.1 n/a 0.1 0.0 0.1 0.3 n/a 0.6 0.0 n/a n/a 0.0 0.0 n/a 2 0
    Tocopherol, alpha (mg) 4.1 0.8 n/a 0.9 0.0 0.4 5.4 n/a 0.3 7.7 n/a 2.7 0.0 0.0 n/a 22 3
    Tocopherol, beta (mg) 0.1 n/a n/a 0.0 0.0 0.0 0.1 n/a n/a 0.1 n/a n/a n/a n/a n/a 0 0
    Tocopherol, delta (mg) 0.6 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 1 0
    Tocopherol, gamma (mg) 7.7 n/a n/a 0.0 0.0 0.0 0.8 n/a n/a 0.4 n/a n/a n/a n/a n/a 9 1
    Total Fat (g) 10.3 0.3 n/a 0.4 0.1 0.2 0.8 n/a 5.1 54.0 n/a 0.4 0.1 0.1 n/a 72 9
    TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.3 0.0 n/a 0.0 0.0 0.0 0.1 n/a 0.1 0.0 n/a n/a 0.0 0.0 n/a 1 0
    Tyrosine (g) 0.5 0.0 n/a 0.0 0.0 0.0 0.2 n/a 0.5 0.0 n/a n/a 0.0 0.0 n/a 1 0
    Valine (g) 1.0 0.0 n/a 0.1 0.0 0.0 0.5 n/a 0.8 0.0 n/a n/a 0.0 0.0 n/a 3 0
    Vitamin A, IU (IU) 23.8 1,483.6 n/a 880.6 2.2 10,691.8 3,621.6 n/a 4.3 0.0 n/a 944.4 1.5 0.0 n/a 17,654 2,207
    Vitamin A, RAE (mcg) 1.7 73.9 n/a 42.8 0.0 534.4 180.0 n/a 0.0 0.0 n/a 47.2 0.0 0.0 n/a 880 110
    Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Vitamin B-6 (mg) 0.8 0.2 n/a 0.5 0.1 0.1 0.3 n/a 0.2 0.0 n/a 0.2 0.2 0.0 n/a 3 0
    Vitamin C n/a 10.7 n/a 191.4 8.1 3.8 27.7 n/a 29.4 0.0 n/a 22.2 5.2 0.6 n/a 299 37
    Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
    Water (g) 22.6 73.9 n/a 223.5 98.0 56.5 333.5 n/a 328.4 0.0 n/a 94.4 9.8 9.5 n/a 1,250 156
    Zinc (mg) 5.3 0.1 n/a 0.3 0.2 0.2 2.2 n/a 1.9 0.0 n/a 0.2 0.2 0.0 n/a 11 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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