Mountain yam, hawaii, cooked, steamed, with salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 1.7 g · 7 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 20.0 g · 80 kcal/100g
Water 77 g
Total energy 82 kcal

Energy is predominantly from carbs (91%); EFSA recommends 45–60% for a balanced diet

Fat quality —
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.03g

This food contains negligible fat

Protein quality 86 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 86%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (86% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 27 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.01 mg
Niacin (B3) 0.1 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.21 mg
Folate (B9) 12 µg
Vitamin B12 0.00 µg

Minerals

Calcium 8 mg
Iron 0.4 mg
Magnesium 10 mg
Phosphorus 40 mg
Potassium 495 mg
Sodium 248 mg
Zinc 0.3 mg
Copper 0.13 mg
Manganese 0.28 mg
Selenium 0.9 µg

Notable source of Potassium (25% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.