Yam, raw
FDC 170071cup, cubes (150 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 77 · -16 vs Vegetables medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Yam, raw is a strongly nutrient-dense choice at 77 of 100. Within vegetables it ranks 43 of 60. Per 100 grams it is a good source of vitamin c (19% DV), a good source of potassium (17% DV), a good source of dietary fiber (15% DV). Most of its 118 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | 6% |
| Total fat | 0.17 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9 mg | 0% |
| Carbohydrate | 28 g | 10% |
| Dietary fiber | 4.1 g | 15% |
| Sugars | 0.5 g | |
| Protein | 1.5 g | 3% |
| Potassium | 816 mg | 17% |
| Calcium | 17 mg | 1% |
| Iron | 0.54 mg | 3% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 17 mg | 19% |
| Vitamin A | 7 µg | 1% |
| Vitamin E | 0.35 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | 9% |
| Total fat | 0.26 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 14 mg | 1% |
| Carbohydrate | 42 g | 15% |
| Dietary fiber | 6.1 g | 22% |
| Sugars | 0.75 g | |
| Protein | 2.3 g | 5% |
| Potassium | 1224 mg | 26% |
| Calcium | 26 mg | 2% |
| Iron | 0.81 mg | 5% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 26 mg | 29% |
| Vitamin A | 11 µg | 1% |
| Vitamin E | 0.52 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 170071Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Taro, rawDensity 79 vs 77Garlic, rawDensity 80 vs 77Potatoes, flesh and skin, rawDensity 83 vs 77