Mountain yam, hawaii, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 54 / 100 How is this scored?

Composition

Energy

Protein 1.3 g · 5 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 16.3 g · 65 kcal/100g
Fiber 2.5 g
Water 81 g
Total energy 67 kcal

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

Fat quality 63 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.04g

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 27 / 100 How is this scored?

Vitamins

Vitamin C 2.6 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 1 µg
Thiamin (B1) 0.10 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.18 mg
Folate (B9) 14 µg
Vitamin B12 0.00 µg

Minerals

Calcium 26 mg
Iron 0.4 mg
Magnesium 12 mg
Phosphorus 34 mg
Potassium 418 mg
Sodium 13 mg
Zinc 0.3 mg
Copper 0.11 mg
Manganese 0.24 mg
Selenium 0.7 µg

Notable source of Potassium (21% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.