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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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