Yam, raw

Nutritional value of Yam, raw
Serving Size:1 cup, cubes, 150 g

Calories 177 Kcal. Calories from Fat 2.34 Kcal.

 

Proximity Amount % DV
Water 104.4 g N/D
Energy 177 Kcal N/D
Energy 741 kJ N/D
Protein 2.29 g 4.58%
Total Fat (lipid) 0.26 g 0.74%
Ash 1.23 g N/D
Carbohydrate 41.82 g 32.17%
Total dietary Fiber 6.2 g 16.32%
Total Sugars 0.75 g N/D

 
Minerals Amount % DV
Calcium, Ca 26 mg 2.60%
Iron, Fe 0.81 mg 10.13%
Magnesium, Mg 32 mg 7.62%
Phosphorus, P 82 mg 11.71%
Potassium, K 1224 mg 26.04%
Sodium, Na 14 mg 0.93%
Zinc, Zn 0.36 mg 3.27%
Copper, Cu 0.267 mg 29.67%
Manganese, Mn 0.596 mg 25.91%
Selenium, Se 1.1 µg 2.00%


 
Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.168 mg 14.00%
Vitamin B2 (Riboflavin) 0.048 mg 3.69%
Vitamin B3 (Niacin) 0.828 mg 5.18%
Vitamin B5 (Pantothenic acid) 0.471 mg 9.42%
Vitamin B6 (Pyridoxine) 0.439 mg 33.77%
Vitamin B9 (Folate) 34 µg 8.50%
Folic Acid 0 µg N/D
Folate, food 34 µg N/D
Folate, DEF 34 µg N/D
Choline 24.8 mg 4.51%
Vitamin C (Ascorbic acid) 25.6 mg 28.44%
Fat soluble Vitamins
Vitamin A, RAE 10 µg 1.43%
Vitamin A, IU 207 IU N/D
Beta Carotene 124 µg N/D
Vitamin E (alpha-tocopherol) 0.53 mg 3.53%
Vitamin K (phylloquinone) 3.5 µg 2.92%

 
Lipids Amount % DV
Fatty acids, total saturated 0.056 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.051 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.006 g N/D
Fatty acids, total monounsaturated 0.009 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.009 g N/D
Fatty acids, total polyunsaturated 0.114 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.096 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.018 g N/D
Phytosterols 15 mg N/D

 
Amino acids Amount % DV
Tryptophan 0.018 g 4.09%
Threonine 0.081 g 4.60%
Isoleucine 0.078 g 4.67%
Leucine 0.144 g 3.90%
Lysine 0.088 g 2.63%
Methionine 0.032 g N/D
Cystine 0.029 g N/D
Phenylalanine 0.106 g N/D
Tyrosine 0.06 g N/D
Valine 0.093 g 4.40%
Arginine 0.191 g N/D
Histidine 0.051 g 4.14%
Alanine 0.094 g N/D
Aspartic acid 0.233 g N/D
Glutamic acid 0.271 g N/D
Glycine 0.08 g N/D
Proline 0.081 g N/D
Serine 0.121 g N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.