The World's Healthiest Foods

Yam

In depth nutrient analysis:

Yam
(Note: "--" indicates data is unavailable)
amount 1.00 cup baked
total weight 136.00 g
Basic Components
nutrient amount %DV
calories 157.76
calories from fat 1.71
calories from saturated fat 0.35
protein 2.03 g
carbohydrates 37.37 g
dietary fiber 5.30 g 21.20
soluble fiber -- g
insoluble fiber -- g
sugar - total 0.67 g
monosaccharides -- g
disaccharides -- g
other carbs 31.40 g
fat - total 0.19 g
saturated fat 0.04 g
mono fat 0.01 g
poly fat 0.08 g
trans fatty acids 0.00 g
cholesterol 0.00 mg
water 95.38 g
ash -- g
Vitamins
nutrient amount %DV
vitamin A IU 165.92 IU 3.32
vitamin A RE 8.30 RE
A - carotenoid 16.59 RE 0.22
A - retinol 0.00 RE
A - beta carotene 99.28 mcg
thiamin - B1 0.13 mg 8.67
riboflavin - B2 0.04 mg 2.35
niacin - B3 0.75 mg 3.75
niacin equiv 1.02 mg
vitamin B6 0.31 mg 15.50
vitamin B12 0.00 mcg 0.00
biotin -- mcg --
vitamin C 16.46 mg 27.43
vitamin D IU 0.00 IU 0.00
vitamin D mcg 0.00 mcg
vitamin E alpha equiv 0.46 mg 2.30
vitamin E IU -- IU
vitamin E mg -- mg
folate 21.76 mcg 5.44
vitamin K 3.13 mcg 3.91
pantothenic acid 0.42 mg 4.20
Minerals
nutrient amount %DV
boron -- mcg
calcium 19.04 mg 1.90
chloride -- mg
chromium -- mcg --
copper 0.21 mg 10.50
fluoride -- mg --
iodine -- mcg --
iron 0.71 mg 3.94
magnesium 24.48 mg 6.12
manganese 0.50 mg 25.00
molybdenum -- mcg --
phosphorus 66.64 mg 6.66
potassium 911.20 mg
selenium 0.95 mcg 1.36
sodium 10.88 mg
zinc 0.27 mg 1.80
Saturated Fats
nutrient amount %DV
4:0 butyric 0.00 g
6:0 caproic 0.00 g
8:0 caprylic 0.00 g
10:0 capric 0.00 g
12:0 lauric 0.00 g
14:0 myristic 0.00 g
15:0 pentadecanoic 0.00 g
16:0 palmitic 0.04 g
17:0 margaric 0.00 g
18:0 stearic 0.00 g
20:0 arachidic 0.00 g
22:0 behenate 0.00 g
24:0 lignoceric 0.00 g
Mono Fats
nutrient amount %DV
14:1 myristol 0.00 g
15:1 pentadecenoic 0.00 g
16:1 palmitol 0.00 g
17:1 heptadecenoic 0.00 g
18:1 oleic 0.01 g
20:1 eicosen 0.00 g
22:1 erucic 0.00 g
24:1 nervonic 0.00 g
Poly Fats
nutrient amount %DV
18:2 linoleic 0.07 g
18:3 linolenic 0.01 g
18:4 stearidon -- g
20:3 eicosatrienoic -- g
20:4 arachidon -- g
20:5 EPA -- g
22:5 DPA -- g
22:6 DHA -- g
Other Fats
nutrient amount %DV
omega 3 fatty acids 0.01 g 0.42
omega 6 fatty acids 0.07 g
Amino Acids
nutrient amount %DV
alanine 0.08 g
arginine 0.17 g
aspartate 0.21 g
cystine 0.02 g 4.88
glutamate 0.24 g
glycine 0.07 g
histidine 0.04 g 3.10
isoleucine 0.07 g 6.09
leucine 0.13 g 5.14
lysine 0.08 g 3.40
methionine 0.03 g 4.05
phenylalanine 0.09 g 7.56
proline 0.07 g
serine 0.11 g
threonine 0.07 g 5.65
tryptophan 0.02 g 6.25
tyrosine 0.05 g 5.15
valine 0.08 g 5.44
Other
nutrient amount %DV
alcohol 0.00 g
caffeine 0.00 mg
artif sweetener total -- mg
aspartame -- mg
saccharin -- mg
sugar alcohol -- g
glycerol -- g
inositol -- g
mannitol -- g
sorbitol -- g
xylitol -- g
organic acids -- mg
acetic acid -- mg
citric acid -- mg
lactic acid -- mg
malic acid -- mg
choline 22.03 mg 5.18
taurine -- mg
Note: The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.