Compare up to five recipes and foods side by side, nutrient by nutrient. Recipes show their amounts; foods show their nutrient score (their amounts are in the GapPlate app).
| Nutrient | Breakfast quinoa bowl recipe1 serving = 325 gRemove |
|---|---|
| Nutrient score | 96 Excellent |
| Calories | 295 kcal |
| Protein | 7.68 g |
| Water | 261 mL |
| Sodium | 200 mg |
| Total Carbohydrates | 44.9 g |
| Total Fat | 9.93 g |
| Sugar | 14 g |
| Added Sugar | 0.15 g |
| Iron | 5.89 mg |
| Trans Fat | 0 g |
| Calcium | 504 mg |
| Fiber | 5.9 g |
| Magnesium | 253 mg |
| Potassium | 913 mg |
| Vitamin B12 | 0 mcg |
| Vitamin D | 1.21 mcg |
| Saturated Fat | 0.97 g |
| Vitamin C | 5.24 mg |
| Cholesterol | 0 mg |
| Folate (B9) | 220 mcg |
| Iodine | 0 mcg |
| Monounsaturated Fat | 4.08 g |
| Niacin (B3) | 2.34 mg |
| Omega-3 Fatty Acids | 0.87 g |
| Phosphorus | 574 mg |
| Polyunsaturated Fat | 7.76 g |
| Soluble Fiber | 1.8 g |
| Vitamin A | 365 mcg RAE |
| Zinc | 4.1 mg |
| Chloride | 364 mg |
| Choline | 89.6 mg |
| Insoluble Fiber | 8.26 g |
| Omega-6 Fatty Acids | 6.79 g |
| Selenium | 10.6 mcg |
| Thiamin (B1) | 0.45 mg |
| Vitamin B6 | 0.8 mg |
| Riboflavin (B2) | 0.44 mg |
| Copper | 0.86 mg |
| Pantothenic Acid (B5) | 1.19 mg |
| Vitamin E | 14.7 mg |
| Vitamin K | 2.61 mcg |
| Biotin (B7) | 2.33 mcg |
| Fluoride | 0.028 mg |
| Manganese | 3.04 mg |
| Molybdenum | 2.41 mcg |
| Chromium | 1.21 mcg |
| DHA (Docosahexaenoic Acid) | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg |
| Leucine | 565 mg |
| Lysine | 365 mg |
| Polyphenols | 425 mg |
| ALA (Alpha-Linolenic Acid) | 0.8 g |
| Beta-Carotene | 20.2 mcg |
| Isoleucine | 339 mg |
| Methionine | 195 mg |
| Oxalates | 175 mg |
| Threonine | 269 mg |
| Tryptophan | 104 mg |
| Valine | 391 mg |
| Flavonoids | 82.1 mg |
| Histidine | 319 mg |
| Lutein / Zeaxanthin | 0.21 mg |
| Lycopene | 0 mg |
| Phenylalanine | 389 mg |
| Arachidonic Acid | 0 mg |
| Medium-Chain Triglycerides | 0 g |
| Omega-9 Fatty Acids | 3.6 g |
| Purines | 96.7 mg |
The largest amount in each row is in bold. ~12+ means at least 12: an ingredient has no value yet for that nutrient. Worked out from the ingredients with the GapPlate food library; estimates, not medical advice.
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