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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:

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

With the highest ranking of them being

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 five nutrients.

Most notable of them being

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

16.3%
0.1%
1.3%
81.4%
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 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
Figure 2. Nutritional profile of raw hawaiian mountain yam with 56 nutrient values.

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 / MeasurementWeight in GrWeight in Oz
Cup, Cubes68.0 g2.4 oz
Yam420.0 g14.8 oz
Figure 3. Common serving sizes of raw hawaiian mountain yam

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 YamNo of
Nutrients
51
51
Figure 4. Similar vegetables and vegetable products 1 to 2.

Recommended High Quality Supplements

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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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