Yam, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 47 / 100 How is this scored?

Composition

Energy

Protein 1.5 g · 6 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 27.9 g · 112 kcal/100g
Fiber 4.1 g
Water 70 g
Total energy 118 kcal

Energy is predominantly from carbs (94%); EFSA recommends 45–60% for a balanced diet

Fat quality 63 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.06g

Saturated fat is 0.3% of energy, within the WHO limit of 10%.

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 38 / 100 How is this scored?

Vitamins

Vitamin A 7 µg
Vitamin C 17.1 mg
Vitamin D 0.0 µg
Vitamin E 0.4 mg
Vitamin K 2 µg
Thiamin (B1) 0.11 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.29 mg
Folate (B9) 23 µg
Vitamin B12 0.00 µg

Minerals

Calcium 17 mg
Iron 0.5 mg
Magnesium 21 mg
Phosphorus 55 mg
Potassium 816 mg
Sodium 9 mg
Zinc 0.2 mg
Copper 0.18 mg
Manganese 0.40 mg
Selenium 0.7 µg

Notable source of Potassium (41% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.