We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Nutritional Profile of Cooked Yam (Hervido, Puerto Rican)
We got 37 nutritional values in our nutrition profile for Cooked Yam (Hervido, Puerto Rican).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks well (Top 250) for one nutrient:
- Fiber, total dietary (Carbohydrates)
Also, when compared to all foods, it ranks moderately (Top 500) for five additional nutrients.
With the highest ranking of them being
- Potassium, K (Minerals)
- Folate, food (Water-soluble Vitamins)
- Magnesium, Mg (Minerals)
- Folate, total (Water-soluble Vitamins)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks moderately (Top 100) for four nutrients.
These are
- Potassium, K (Minerals)
- Fiber, total dietary (Carbohydrates)
- Carbohydrates, by difference (Carbohydrates)
- Selenium, Se (Minerals)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Cooked Yam (Hervido, Puerto Rican)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Cooked Yam (Hervido, Puerto Rican)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Cooked Yam (Hervido, Puerto Rican)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Cooked Yam (Hervido, Puerto Rican)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Cooked Yam (Hervido, Puerto Rican)
In food category: Vegetables and Vegetable Products
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 27.4 g | 7.8 g | 88 | 875 |
| Fiber, total dietary | 3.9 g | 1.1 g | 55 | 209 |
| Sugars (Total incl. NLEA) | 490 mg | 138.9 mg | 489 | 1627 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 5 mg | 1.4 mg | 621 | 2836 |
| Fatty Acids, total polyunsaturated | 60 mg | 17 mg | 728 | 2455 |
| Fatty Acids, total saturated | 29 mg | 8.2 mg | 710 | 2778 |
| Total Lipid (Fat) | 140 mg | 39.7 mg | 429 | 1756 |
| Saturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Palmitic Acid (16:0) | 27 mg | 7.7 mg | 576 | 2249 |
| Stearic Acid (18:0) | 3 mg | 0.9 mg | 344 | 1688 |
| Monounsaturated Fats (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 5 mg | 1.4 mg | 612 | 2807 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 50 mg | 14.2 mg | 667 | 2344 |
| Linolenic Acid (18:3) | 9 mg | 2.6 mg | 300 | 947 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 1.5 g | 422.4 mg | 369 | 1470 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 16 µg | 4.5 µg | 154 | 439 |
| Folate, food | 16 µg | 4.5 µg | 154 | 273 |
| Folate, total | 16 µg | 4.5 µg | 159 | 375 |
| Niacin | 550 µg | 155.9 µg | 468 | 1991 |
| Riboflavin | 28 µg | 7.9 µg | 255 | 783 |
| Thiamin | 95 µg | 26.9 µg | 148 | 789 |
| Vitamin B6 | 227 µg | 64.4 µg | 134 | 754 |
| Vitamin C | 12.1 mg | 3.4 mg | 322 | 502 |
| Fat-soluble Vitamins (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 340 µg | 96.4 µg | 252 | 609 |
| beta-Carotene | 73 µg | 20.7 µg | 711 | 1093 |
| Phylloquinone | 2.3 µg | 0.7 µg | 638 | 902 |
| Vitamin A, RAE | 6 µg | 1.7 µg | 446 | 707 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 14 mg | 4 mg | 183 | 536 |
| Copper, Cu | 152 µg | 43.1 µg | 158 | 697 |
| Iron, Fe | 520 µg | 147.4 µg | 242 | 874 |
| Magnesium, Mg | 18 mg | 5.1 mg | 105 | 342 |
| Phosphorus, P | 49 mg | 13.9 mg | 122 | 623 |
| Potassium, K | 668 mg | 189.4 mg | 52 | 263 |
| Selenium, Se | 0.7 µg | 0.2 µg | 97 | 691 |
| Sodium, Na | 124 mg | 35.2 mg | 345 | 1025 |
| Zinc, Zn | 200 µg | 56.7 µg | 144 | 908 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 16.2 mg | 4.6 mg | 240 | 994 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 69.9 g | 19.8 g | 622 | 1046 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 116 kcal | 32.9 kcal | 106 | 572 |
Foods Available Online
We searched Amazon for "Yam" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Cooked Yam (Hervido, Puerto Rican)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Cup | 140.0 g | 4.9 oz |
9 Similar Vegetables or Vegetable Products
Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.
Similar Vegetables and Vegetable Products 1 - 9
Click on a food to explore all of the nutrients it contains.
| Hawaiian Mountain Yam | No of Nutrients |
| 56 | |
(With Salt) | 51 |
(Without Salt) | 51 |
| Yam | No of Nutrients |
(With Salt, Drained) | 60 |
(Without Salt, Drained) | 60 |
| 61 | |
| Yam Bean/Jicama | No of Nutrients |
(With Salt, Drained) | 44 |
(Without Salt, Drained) | 45 |
| 59 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
