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Yam

Yam

Description

Yam, often confused with the sweet potato, is the starchy, edible root of the genus Dioscorea, also called the yam.

Yams are extremely rich in potassium and a moderate to very good source of vitamin C, copper, manganese, magnesium, folic acid and vitamin B-6.

Available throughout the year, with peak supplies from October through December.

Caloric Content

1 2
Calories: 177 79
Protein: 2.29 1.01 gm
Carbohydrates:41.8318.76 gm
Fiber: - - gm
Total fats: .26 .09 gm
Saturated fats: .056 .020 gm
Unsaturated fats: .020 .043 gm
Cholesterol: 0 0 mg



1. Raw - 1 cup cubes, 150 grams
2. Cooked, Drained - 1/2 cup cubes, 68 grams

Vitamin Content

1 2 USRDA
Vitamin A: 0 05000 IU
Thiamine: .168.065 1.7 mg
Vitamin B-2: .048.019 1.7 mg
Vitamin B-6: .440.155 2.0 mg
Vitamin B-12: 0 0 6 mcg
Biotin: - - 300 mcg
Niacin:1.137.375 20 mg
Pantothenic Acid: .471.211 10 mg
Folic acid: 34.510.9 400 mcg
Vitamin C: 25.7 8.2 60 mg
Vitamin E: - - 30 IU



1. Raw - 1 cup cubes, 150 grams
2. Cooked, Drained - 1/2 cup cubes, 68 grams

Mineral Content

1 2 USRDA
Calcium: 25 91000 mg
Copper: .267.103 2 mg
Iron: .82 .35 18 mg
Magnesium: 31 12 400 mg
Manganese: - - n/a mg
Phosphorus: 83 331000 mg
Potassium:1224 455 n/a mg
Selenium: - - n/a mcg
Sodium: 14 6 n/a mg
Zinc: .35 .13 15 mg



1. Raw - 1 cup cubes, 150 grams
2. Cooked, Drained - 1/2 cup cubes, 68 grams

Amino Acid Content

1 2
Tryptophan:.018.008 gm
Threonine:.081.035 gm
Isoleucine:.078.034 gm
Leucine:.144.064 gm
Lysine:.089.039 gm
Methionine:.032.014 gm
Cysteine:.029.012 gm
Phenylalanine:.107.047 gm
Tyrosine:.060.027 gm
Valine:.093.041 gm
Arginine:.191.084 gm
Histidine:.051.022 gm
Alanine:.095.041 gm
Aspartic acid:.233.103 gm
Glutamic acid:.272 .120 gm
Glycine:.080.035 gm
Proline:.081.036 gm
Serine:.122.054 gm



1. Raw - 1 cup cubes, 150 grams
2. Cooked, Drained - 1/2 cup cubes, 68 grams

References

Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.

United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.

 


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