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Nutritional Profile of Raw Yam - Care Omnia Nutrition

We got 61 nutritional values in our nutrition profile for Raw Yam.

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 three nutrients.

These are

Phytosterols (Other Micronutrients)
Potassium, K (Minerals)
Fiber, total dietary (Carbohydrates)

Also, when compared to all foods, it ranks moderately (Top 500) for seven additional nutrients.

With the highest ranking of them being

Folate, food (Water-soluble Vitamins)
Magnesium, Mg (Minerals)
Folate, total (Water-soluble Vitamins)
Folate, DFE (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 quite high (Top 25) for one nutrient:

Phytosterols (Other Micronutrients)

Additionally, a comparison to foods in the same category shows that it ranks high (Top 50) for one additional nutrient:

Potassium, K (Minerals)

You can find these and more nutrient rankings below.

Nutrient Content Of Raw Yam

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 Raw Yam

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 Raw Yam

27.9%

0.2%

1.5%

69.6%

Carbs

Fats

Protein

Water

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 Raw Yam

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: Raw Yam

In food category: Vegetables and Vegetable Products

Carbohydrates (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	27.9 g	7.9 g	84	865
Fiber, total dietary	4.1 g	1.2 g	53	207
Sugars (Total incl. NLEA)	500 mg	141.7 mg	488	1626
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	6 mg	1.7 mg	620	2835
Fatty Acids, total polyunsaturated	76 mg	21.5 mg	712	2439
Fatty Acids, total saturated	37 mg	10.5 mg	702	2770
Total Lipid (Fat)	170 mg	48.2 mg	426	1752
Saturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Palmitic Acid (16:0)	34 mg	9.6 mg	569	2242
Stearic Acid (18:0)	4 mg	1.1 mg	343	1687
Monounsaturated Fats (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	6 mg	1.7 mg	611	2806
Polyunsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	64 mg	18.1 mg	653	2330
Linolenic Acid (18:3)	12 mg	3.4 mg	297	944
Amino Acids (18)	per 100g	per Oz	Rank Cat.	Rank Foods
Alanine	63 mg	17.9 mg	162	899
Arginine	127 mg	36 mg	130	858
Aspartic Acid	155 mg	43.9 mg	201	899
Cystine	19 mg	5.4 mg	83	477
Glutamic Acid	181 mg	51.3 mg	246	983
Glycine	53 mg	15 mg	140	950
Histidine	34 mg	9.6 mg	112	974
Isoleucine	52 mg	14.7 mg	160	969
Leucine	96 mg	27.2 mg	176	932
Lysine	59 mg	16.7 mg	193	934
Methionine	21 mg	6 mg	90	929
Phenylalanine	71 mg	20.1 mg	138	971
Proline	54 mg	15.3 mg	147	1011
Serine	81 mg	23 mg	129	987
Threonine	54 mg	15.3 mg	143	958
Tryptophan	12 mg	3.4 mg	80	453
Tyrosine	40 mg	11.3 mg	136	998
Valine	62 mg	17.6 mg	177	982
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	1.5 g	433.7 mg	365	1466
Water-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	23 µg	6.5 µg	147	432
Folate, food	23 µg	6.5 µg	147	266
Folate, total	23 µg	6.5 µg	151	366
Niacin	552 µg	156.5 µg	466	1989
Pantothenic Acid	314 µg	89 µg	175	873
Riboflavin	32 µg	9.1 µg	251	779
Thiamin	112 µg	31.8 µg	132	772
Vitamin B6	293 µg	83.1 µg	77	688
Vitamin C	17.1 mg	4.8 mg	279	452
Fat-soluble Vitamins (5)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Tocopherol	350 µg	99.2 µg	251	608
beta-Carotene	83 µg	23.5 µg	706	1083
Phylloquinone	2.3 µg	0.7 µg	638	902
Vitamin A, IU	138 IU	39.1 IU	320	901
Vitamin A, RAE	7 µg	2 µg	445	706
Minerals (10)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	17 mg	4.8 mg	180	533
Copper, Cu	178 µg	50.5 µg	134	671
Iron, Fe	540 µg	153.1 µg	240	872
Magnesium, Mg	21 mg	6 mg	101	332
Manganese, Mn	397 µg	112.5 µg	120	640
Phosphorus, P	55 mg	15.6 mg	116	617
Potassium, K	816 mg	231.3 mg	36	178
Selenium, Se	0.7 µg	0.2 µg	97	691
Sodium, Na	9 mg	2.6 mg	439	1142
Zinc, Zn	240 µg	68 µg	140	904
Other Micronutrients (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	16.5 mg	4.7 mg	237	991
Phytosterols	10 mg	2.8 mg	15	107
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	69.6 g	19.7 g	623	1055
Other (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Ash	820 mg	232.5 mg	171	582
Kcal (Energy)	118 kcal	33.5 kcal	104	570
KJ (Energy)	494 kj	140 kj	86	695

Figure 2. Nutritional profile of raw yam with 61 nutrient values.

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).

Fresh Ghana Yam (2-3 Tubers), 10 Lbs available on Amazon — Fresh Ghana Yam (2-3 Tubers), 10 Lbs

Tropical Importers Fresh African Yam Tubers R... available on Amazon — Tropical Importers Fresh African Yam Tubers R...

African Tuber of Yam (5 Tubers) available on Amazon — African Tuber of Yam (5 Tubers)

Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).

Common Serving Sizes Of Raw Yam

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / Measurement	Weight in Gr	Weight in Oz
Cup, Cubes	150.0 g	5.3 oz

Figure 3. Common serving sizes of raw yam

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
Raw Hawaiian Mountain Yam	56
Steamed Hawaiian Mountain Yam (With Salt)	51
Steamed Hawaiian Mountain Yam (Without Salt)	51
Yam	No of Nutrients
Boiled Or Baked Yam (With Salt, Drained)	60
Boiled Or Baked Yam (Without Salt, Drained)	60
Cooked Yam (Hervido, Puerto Rican)	37
Yam Bean/Jicama	No of Nutrients
Boiled Yam Bean/Jicama (With Salt, Drained)	44
Boiled Yam Bean/Jicama (Without Salt, Drained)	45
Raw Yam Bean/Jicama	59

Figure 4. Similar vegetables and vegetable products 1 to 9.

Recommended High Quality Supplements

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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.

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