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Nutritional Profile of Raw Hawaiian Mountain Yam
We got 56 nutritional values in our nutrition profile for Raw Hawaiian Mountain Yam.
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for one nutrient:
- Fiber, total dietary (Carbohydrates)
Also, when compared to all foods, it ranks decently (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 decently (Top 100) for five nutrients.
Most notable of them being
- Fiber, total dietary (Carbohydrates)
- Tryptophan (Amino Acids)
- Cystine (Amino Acids)
- Methionine (Amino Acids)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Raw Hawaiian Mountain 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 Hawaiian Mountain 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 Hawaiian Mountain Yam
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 Hawaiian Mountain 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 Hawaiian Mountain Yam
In food category: Vegetables and Vegetable Products
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 16.3 g | 4.6 g | 205 | 1289 |
| Fiber, total dietary | 2.5 g | 708.7 mg | 69 | 227 |
| Sugars (Total incl. NLEA) | 310 mg | 87.9 mg | 503 | 1645 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 4 mg | 1.1 mg | 622 | 2837 |
| Fatty Acids, total polyunsaturated | 45 mg | 12.8 mg | 743 | 2470 |
| Fatty Acids, total saturated | 22 mg | 6.2 mg | 717 | 2785 |
| Total Lipid (Fat) | 100 mg | 28.3 mg | 433 | 1761 |
| Saturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Palmitic Acid (16:0) | 20 mg | 5.7 mg | 583 | 2256 |
| Stearic Acid (18:0) | 2 mg | 0.6 mg | 345 | 1689 |
| Monounsaturated Fats (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 4 mg | 1.1 mg | 613 | 2808 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 38 mg | 10.8 mg | 679 | 2356 |
| Linolenic Acid (18:3) | 7 mg | 2 mg | 302 | 949 |
| Amino Acids (18) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Alanine | 55 mg | 15.6 mg | 170 | 907 |
| Arginine | 112 mg | 31.8 mg | 144 | 873 |
| Aspartic Acid | 136 mg | 38.6 mg | 217 | 916 |
| Cystine | 16 mg | 4.5 mg | 86 | 480 |
| Glutamic Acid | 159 mg | 45.1 mg | 260 | 1003 |
| Glycine | 46 mg | 13 mg | 146 | 957 |
| Histidine | 30 mg | 8.5 mg | 116 | 978 |
| Isoleucine | 45 mg | 12.8 mg | 166 | 976 |
| Leucine | 84 mg | 23.8 mg | 187 | 944 |
| Lysine | 52 mg | 14.7 mg | 200 | 941 |
| Methionine | 18 mg | 5.1 mg | 93 | 932 |
| Phenylalanine | 62 mg | 17.6 mg | 147 | 980 |
| Proline | 48 mg | 13.6 mg | 151 | 1017 |
| Serine | 71 mg | 20.1 mg | 138 | 997 |
| Threonine | 47 mg | 13.3 mg | 150 | 965 |
| Tryptophan | 11 mg | 3.1 mg | 81 | 454 |
| Tyrosine | 35 mg | 9.9 mg | 141 | 1003 |
| Valine | 54 mg | 15.3 mg | 184 | 990 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 1.3 g | 379.9 mg | 384 | 1485 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 14 µg | 4 µg | 156 | 441 |
| Folate, food | 14 µg | 4 µg | 156 | 275 |
| Folate, total | 14 µg | 4 µg | 161 | 377 |
| Niacin | 481 µg | 136.4 µg | 519 | 2058 |
| Pantothenic Acid | 433 µg | 122.8 µg | 132 | 757 |
| Riboflavin | 19 µg | 5.4 µg | 264 | 792 |
| Thiamin | 102 µg | 28.9 µg | 141 | 782 |
| Vitamin B6 | 179 µg | 50.7 µg | 181 | 802 |
| Vitamin C | 2.6 mg | 737.1 µg | 415 | 597 |
| Fat-soluble Vitamins (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 210 µg | 59.5 µg | 265 | 622 |
| Phylloquinone | 1.4 µg | 0.4 µg | 647 | 911 |
| Minerals (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 26 mg | 7.4 mg | 171 | 521 |
| Copper, Cu | 110 µg | 31.2 µg | 198 | 739 |
| Iron, Fe | 440 µg | 124.7 µg | 250 | 882 |
| Magnesium, Mg | 12 mg | 3.4 mg | 118 | 359 |
| Manganese, Mn | 242 µg | 68.6 µg | 198 | 790 |
| Phosphorus, P | 34 mg | 9.6 mg | 138 | 639 |
| Potassium, K | 418 mg | 118.5 mg | 161 | 480 |
| Selenium, Se | 0.7 µg | 0.2 µg | 97 | 691 |
| Sodium, Na | 13 mg | 3.7 mg | 435 | 1138 |
| Zinc, Zn | 270 µg | 76.5 µg | 137 | 901 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 81.4 g | 23.1 g | 460 | 631 |
| Other (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 820 mg | 232.5 mg | 171 | 582 |
| Kcal (Energy) | 67 kcal | 19 kcal | 155 | 622 |
| KJ (Energy) | 280 kj | 79.4 kj | 175 | 893 |
Common Serving Sizes Of Raw Hawaiian Mountain 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 | 68.0 g | 2.4 oz |
| Yam | 420.0 g | 14.8 oz |
2 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 - 2
Click on a food to explore all of the nutrients it contains.
| Hawaiian Mountain Yam | No of Nutrients |
(With Salt) | 51 |
(Without Salt) | 51 |
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.
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