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Yam nutrition chart, glycemic index and rich nutrients

Yam, raw
*all the values are displayed for the amount of 100 grams

What is Yam rich in: TOP 5 nutrients.

Yam
richer than 92% foods
richer than 80% foods
richer than 79% foods
Rich in Carbs
richer than 72% foods
richer than 66% foods
92% Potassium
80% Vitamin C
79% Fiber
72% Carbs
66% Copper
Explanation: This food contains more Potassium than 92% of foods. More importantly, although there are several foods (8%) which contain more Potassium, this food itself is rich in Potassium more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Fiber, Carbs and Copper

Yam Glycemic index (GI)

37
Similar food data
60 Potato Potato
39 Carrot Carrot
59 Cassava Cassava

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 3%
1.53 g of 50 g
3%
Fats:
Daily Value: 0%
0.17 g of 65 g
0%
Carbs:
Daily Value: 9%
27.88 g of 300 g
9%
Water:
Daily Value: 3%
69.6 g of 2,000 g
3%
Other:
0.82 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 118
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 9mg
9%
TotalCarbohydrate 28g
16%
Dietary Fiber 4g
Total Sugars 1g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 17mg 2%

Iron 1mg 6%

Potassium 816mg 23%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 17 mg of 1,000 mg 2%
Iron: 0.54 mg of 18 mg 3%
Magnesium: 21 mg of 400 mg 5%
Phosphorus: 55 mg of 1,000 mg 6%
Potassium: 816 mg of 3,500 mg 23%
Sodium: 9 mg of 2,400 mg 0%
Zinc: 0.24 mg of 15 mg 2%
Copper: 0.178 mg of 2 mg 9%
Manganese: 0.397 mg of 2 mg 20%
Selenium: 0.7 µg of 70 µg 1%
Choline: 16.5 mg of 550 mg 3%

Mineral chart - relative view

Potassium
816 mg
TOP 8%
Copper
0.178 mg
TOP 34%
Manganese
0.397 mg
TOP 41%
Magnesium
21 mg
TOP 57%
Calcium
17 mg
TOP 59%
Iron
0.54 mg
TOP 76%
Phosphorus
55 mg
TOP 76%
Choline
16.5 mg
TOP 78%
Zinc
0.24 mg
TOP 82%
Selenium
0.7 mg
TOP 86%
Sodium
9 mg
TOP 86%

Vitamin coverage chart

Vitamin A: 138 IU of 5,000 IU 3%
Vitamin E : 0.35 mg of 20 mg 2%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 17.1 mg of 60 mg 29%
Vitamin B1: 0.112 mg of 2 mg 7%
Vitamin B2: 0.032 mg of 2 mg 2%
Vitamin B3: 0.552 mg of 20 mg 3%
Vitamin B5: 0.314 mg of 10 mg 3%
Vitamin B6: 0.293 mg of 2 mg 15%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 2.3 µg of 80 µg 3%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
17.1 µg
TOP 20%
Vitamin A
138 µg
TOP 39%
Vitamin B6
0.293 µg
TOP 41%
Vitamin B1
0.112 µg
TOP 45%
Vitamin K
2.3 µg
TOP 64%
Vitamin E
0.35 µg
TOP 64%
Vitamin B5
0.314 µg
TOP 72%
Vitamin B3
0.552 µg
TOP 77%
Vitamin B2
0.032 µg
TOP 86%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 12 mg of 280 mg 4%
Threonine: 54 mg of 1,050 mg 5%
Isoleucine: 52 mg of 1,400 mg 4%
Leucine: 96 mg of 2,730 mg 4%
Lysine: 59 mg of 2,100 mg 3%
Methionine: 21 mg of 1,050 mg 2%
Phenylalanine: 71 mg of 1,750 mg 4%
Valine: 62 mg of 1,820 mg 3%
Histidine: 34 mg of 700 mg 5%

Fat type information

Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.