Quinoa with tofu and spinach Recipe
Quinoa with tofu and spinach has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron and Riboflavin.
The food contains 39g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 11.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It gives a good yield of Iron at 5.17 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Quinoa with tofu and spinach has been given a composite ranking of 83, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 15% | |
| Calories from Fat | 34% | |
| Calories from Carbs | 51% |
Why this is good for you
- High in Protein
- Very high in Riboflavin
- Very low in Cholesterol
- Low in Saturated Fat
- High in Dietary Fiber
- High in Iron
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 810 IU | 16.2% | ||
| Vitamin C | 4.9 mg | 8.1% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.14 mg | 0.47% | ||
| Thiamin | 0.03 mg | 2.2% | ||
| Riboflavin | 1.5 mg | 86.9% | ||
| Niacin | 0.26 mg | 1.3% | ||
| Vitamin B6 | 0.05 mg | 2.7% | ||
| Folate | 23.2 mcg | 5.8% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.07 mg | 0.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 63 mg | 6.3% | ||
| Iron | 5.2 mg | 28.7% | ||
| Magnesium | 33.2 mg | 8.3% | ||
| Phosphorus | 461 mg | 46.1% | ||
| Potassium | 122.6 mg | 3.5% | ||
| Sodium | 34.3 mg | 1.4% | ||
| Zinc | 0.48 mg | 3.2% | ||
| Copper | 0.09 mg | 4.5% | ||
| Manganese | 0.43 mg | 21.6% | ||
| Selenium | 4.4 mcg | 6.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 39 g | 13% | ||
| Dietary Fiber | 5.7 g | 22.8% | ||
| Sugars | 3.9 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11.7 g | 23.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 11.7 g | 18% | ||
| Saturated Fat | 0.7 g | 3.5% | ||
| Monounsaturated Fat | 1.4 g | |||
| Polyunsaturated Fat | 1.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 312 Calories from Fat 0
% Daily Value *
Total Fat 11.7 g 18%
Saturated Fat 0.7 g 3.5%
Trans Fat
Cholesterol 0.3 mg 0.1%
Sodium 34.3 mg 1.4%
Total Carbohydrates 39 g 13%
Dietary Fiber 5.7 g22.8%
Sugars 3.9 g
Protein 11.7 g 23.4%
Vitamin A 16.2% Vitamin C 8.1%
Calcium 6.3% Iron 28.7%
*Based on a 2000 Calorie diet
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