Yam
Written by Med-Scope
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: 41.83 18.76 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 gramsVitamin Content
1 2 USRDA Vitamin A: 0 0 5000 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: 34.5 10.9 400 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 gramsMineral Content
1 2 USRDA Calcium: 25 9 1000 mg Copper: .267 .103 2 mg Iron: .82 .35 18 mg Magnesium: 31 12 400 mg Manganese: - - n/a mg Phosphorus: 83 33 1000 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 gramsAmino 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 gramsReferences
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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