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 cup (140g) peas and carrots |
2 tablespoons (27g) oil |
1 (110g) onions |
3 teaspoons (8g) garlic |
1/2 (0g) cumin |
5 teaspoons (10g) curry powder |
1/2 (0g) turmeric |
1/2 teaspoon (1g) fennel seeds |
1 head (588g) cauliflower |
1/2 cup (73g) raisins |
Total | 1 serving | |
Alanine (g) | 1.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.7 | 0.1 | 2 | 1 |
Alcohol | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 1.9 | n/a | 0.4 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | 0.5 | 0.3 | 3 | 1 |
Ash (g) | 4.0 | 0.5 | 0.9 | 0.0 | 0.4 | 0.1 | n/a | 0.6 | n/a | 0.1 | 4.5 | 1.3 | 12 | 3 |
Aspartic acid (g) | 1.9 | n/a | 0.5 | 0.0 | 0.1 | 0.0 | n/a | n/a | n/a | 0.0 | 1.0 | 0.1 | 4 | 1 |
Caffeine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 79.9 | 14.2 | 37.8 | 0.0 | 25.3 | 15.2 | n/a | 47.8 | n/a | 12.0 | 129.4 | 36.3 | 398 | 99 |
Calories | 625.6 | 0.0 | 74.2 | 240.4 | 44.0 | 12.5 | n/a | 32.5 | n/a | 3.5 | 147.0 | 216.8 | 1,396 | 349 |
Calories (kj) | 2,616.3 | 0.0 | 310.8 | 1,006.1 | 182.6 | 52.3 | n/a | 136.0 | n/a | 14.4 | 611.5 | 907.7 | 5,838 | 1,459 |
Carbohydrates (g) | 109.1 | 0.0 | 15.6 | 0.0 | 10.3 | 2.8 | n/a | 5.8 | n/a | 0.5 | 29.2 | 57.4 | 231 | 58 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Copper (mg) | 1.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | n/a | 0.0 | 0.2 | 0.2 | 2 | 0 |
Cystine (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 1 | 0 |
Dietary Fiber (g) | 11.9 | 0.0 | 4.8 | 0.0 | 1.9 | 0.2 | n/a | 3.3 | n/a | 0.4 | 11.8 | 2.7 | 37 | 9 |
Folate (mcg) | 312.8 | 0.0 | 50.4 | 0.0 | 20.9 | 0.3 | n/a | 15.4 | n/a | n/a | 335.2 | 3.6 | 739 | 185 |
Folate, DFE (mcg) | 312.8 | 0.0 | 50.4 | 0.0 | 20.9 | 0.3 | n/a | 15.4 | n/a | n/a | 335.2 | 3.6 | 739 | 185 |
Folate, food (mcg) | 312.8 | 0.0 | 50.4 | 0.0 | 20.9 | 0.3 | n/a | 15.4 | n/a | n/a | 335.2 | 3.6 | 739 | 185 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | n/a | n/a | n/a | 1.4 | n/a | n/a | 0.1 | n/a | n/a | 5.7 | 21.5 | 29 | 7 |
Galactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Glucose (dextrose) | n/a | n/a | n/a | n/a | 2.2 | n/a | n/a | 0.1 | n/a | n/a | 5.5 | 20.1 | 28 | 7 |
Glutamic acid (g) | 3.2 | n/a | 0.7 | 0.0 | 0.3 | 0.1 | n/a | n/a | n/a | 0.0 | 1.5 | 0.1 | 6 | 1 |
Glycine (g) | 1.2 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 0.1 | 2 | 0 |
Histidine (g) | 0.7 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.1 | 1 | 0 |
Iron (mg) | 7.8 | 0.0 | 1.5 | 0.0 | 0.2 | 0.1 | n/a | 3.0 | n/a | 0.2 | 2.5 | 1.4 | 17 | 4 |
Isoleucine (g) | 0.9 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 0.0 | 2 | 0 |
Lactose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Leucine (g) | 1.4 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.6 | 0.1 | 2 | 1 |
Lysine (g) | 1.3 | n/a | 0.3 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 1.3 | 0.1 | 3 | 1 |
Magnesium (mg) | 334.9 | 4.7 | 25.2 | 0.0 | 11.0 | 2.1 | n/a | 25.4 | n/a | 3.9 | 88.2 | 23.2 | 519 | 130 |
Maltose | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Manganese (mg) | 3.5 | 0.0 | 0.3 | n/a | 0.1 | 0.1 | n/a | 0.4 | n/a | 0.1 | 0.9 | 0.2 | 6 | 1 |
Methionine (g) | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 1 | 0 |
Monounsaturated Fat (g) | 2.7 | 0.0 | 0.1 | 7.5 | 0.0 | 0.0 | n/a | 0.6 | n/a | 0.1 | 0.1 | 0.0 | 11 | 3 |
Niacin (mg) | 2.6 | 0.0 | 2.0 | 0.0 | 0.1 | 0.1 | n/a | 0.3 | n/a | 0.1 | 3.0 | 0.6 | 9 | 2 |
Pantothenic acid (mg) | 1.3 | 0.0 | 0.3 | 0.0 | 0.1 | 0.1 | n/a | n/a | n/a | n/a | 3.9 | 0.1 | 6 | 1 |
Phenylalanine (g) | 1.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 0.0 | 2 | 0 |
Phosphorus (mg) | 776.9 | 0.0 | 84.0 | 0.0 | 31.9 | 12.9 | n/a | 34.9 | n/a | 4.9 | 258.7 | 73.2 | 1,277 | 319 |
Phytosterols | n/a | n/a | n/a | 263.3 | 16.5 | n/a | n/a | 7.2 | n/a | 0.7 | 105.8 | n/a | 393 | 98 |
Polyunsaturated Fat (g) | 5.6 | 0.0 | 0.3 | 14.9 | 0.0 | 0.0 | n/a | 0.3 | n/a | 0.0 | 0.1 | 0.0 | 21 | 5 |
Potassium (mg) | 957.1 | 4.7 | 271.6 | 0.0 | 160.6 | 33.7 | n/a | 154.3 | n/a | 16.9 | 1,758.1 | 543.0 | 3,900 | 975 |
Proline (g) | 1.3 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 0.2 | 2 | 1 |
Protein (g) | 24.0 | 0.0 | 4.8 | 0.0 | 1.2 | 0.5 | n/a | 1.3 | n/a | 0.2 | 11.3 | 2.2 | 45 | 11 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.1 | 1 | 0 |
Saturated Fat (g) | 1.2 | 0.0 | 0.1 | 3.5 | 0.0 | 0.0 | n/a | 0.2 | n/a | 0.0 | 0.4 | 0.0 | 6 | 1 |
Selenium (mcg) | 14.5 | 0.0 | 1.7 | 0.0 | 0.6 | 1.2 | n/a | 1.7 | n/a | n/a | 3.5 | 0.4 | 24 | 6 |
Serine (g) | 1.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.5 | 0.1 | 2 | 0 |
Sodium (mg) | 8.5 | 14.2 | 110.6 | 0.0 | 4.4 | 1.4 | n/a | 5.2 | n/a | 0.9 | 176.4 | 8.0 | 330 | 82 |
Starch (g) | 88.8 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 2.0 | 91 | 23 |
Sucrose | n/a | n/a | n/a | n/a | 1.1 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.3 | 1 | 0 |
Sugar | n/a | 0.0 | n/a | 0.0 | 4.7 | 0.1 | n/a | 0.3 | n/a | n/a | 11.2 | 42.9 | 59 | 15 |
Theobromine | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.6 | 0.0 | 0.3 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.1 | 1 | 0 |
Threonine (g) | 0.7 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.4 | 0.1 | 1 | 0 |
Tocopherol, alpha (mg) | 4.1 | 0.0 | n/a | 3.9 | 0.0 | 0.0 | n/a | 2.2 | n/a | n/a | 0.5 | 0.1 | 11 | 3 |
Tocopherol, beta (mg) | 0.1 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 0 | 0 |
Tocopherol, delta (mg) | 0.6 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | 1 | 0 |
Tocopherol, gamma (mg) | 7.7 | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 1.2 | 0.0 | 9 | 2 |
Total Fat (g) | 10.3 | 0.0 | 0.7 | 27.2 | 0.1 | 0.0 | n/a | 1.4 | n/a | 0.1 | 1.6 | 0.3 | 42 | 10 |
Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.1 | 0.0 | 0 | 0 |
Tyrosine (g) | 0.5 | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.3 | 0.0 | 1 | 0 |
Valine (g) | 1.0 | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.7 | 0.1 | 2 | 1 |
Vitamin A, IU (IU) | 23.8 | 0.0 | 13,295.8 | 0.0 | 2.2 | 0.8 | n/a | 98.6 | n/a | 1.4 | 0.0 | 0.0 | 13,423 | 3,356 |
Vitamin A, RAE (mcg) | 1.7 | 0.0 | 665.0 | 0.0 | 0.0 | 0.0 | n/a | 4.9 | n/a | 0.1 | 0.0 | 0.0 | 672 | 168 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Vitamin B-6 (mg) | 0.8 | 0.0 | 0.1 | 0.0 | 0.1 | 0.1 | n/a | 0.1 | n/a | 0.0 | 1.1 | 0.1 | 3 | 1 |
Vitamin C | n/a | 0.0 | 15.7 | 0.0 | 8.1 | 2.6 | n/a | 1.1 | n/a | 0.2 | 283.4 | 1.7 | 313 | 78 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 22.6 | 473.5 | 118.1 | 0.0 | 98.0 | 4.9 | n/a | 1.0 | n/a | 0.1 | 541.4 | 11.2 | 1,271 | 318 |
Zinc (mg) | 5.3 | 0.0 | 0.7 | 0.0 | 0.2 | 0.1 | n/a | 0.4 | n/a | 0.0 | 1.6 | 0.2 | 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.