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 grams
Vitamin 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 grams
Mineral 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 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.
| Signup Free Applied Health Journal |
||||
|
FREE Sample Issue Your email address is all we need to start you on a better path to health. We respect your privacy.
|
