Mountain Yam

Vegetables 3 variants

Mountain Yam is consistently high in these nutrients across all variants, regardless of preparation or processing.

Potassium > 87%

Select a nutrient to see how the 3 variants compare.

Variant	Protein (g)	All foods
cooked, steamed, with salt	1.7	> 18%
cooked, steamed, without salt	1.7	> 18%
raw	1.3	> 15%

Variant	Iron (mg)	All foods
raw	0.4	> 21%
cooked, steamed, with salt	0.4	> 20%
cooked, steamed, without salt	0.4	> 20%

Variant	Magnesium (mg)	All foods
raw	12.0	> 22%
cooked, steamed, with salt	10.0	> 17%
cooked, steamed, without salt	10.0	> 17%

Variant	Zinc (mg)	All foods
cooked, steamed, with salt	0.3	> 22%
cooked, steamed, without salt	0.3	> 23%
raw	0.3	> 20%

Variant	Calcium (mg)	All foods
raw	26.0	> 56%
cooked, steamed, with salt	8.0	> 20%
cooked, steamed, without salt	8.0	> 20%

Variant	Potassium (mg)	All foods
cooked, steamed, with salt	495.0	> 91%
cooked, steamed, without salt	495.0	> 91%
raw	418.0	> 87%

Variant	Phosphorus (mg)	All foods
cooked, steamed, with salt	40.0	> 20%
cooked, steamed, without salt	40.0	> 20%
raw	34.0	> 18%

Variant	Dietary Fiber (g)	All foods
raw	2.5	> 57%
cooked, steamed, with salt	trace	n/a
cooked, steamed, without salt	trace	n/a

Variant	Vitamin C (mg)	All foods
raw	2.6	> 44%
cooked, steamed, with salt	trace	n/a
cooked, steamed, without salt	trace	n/a

Variant	Vitamin E (mg)	All foods
raw	0.2	> 33%
cooked, steamed, with salt	trace	n/a
cooked, steamed, without salt	trace	n/a

Variant	Folate (µg)	All foods
raw	14.0	> 53%
cooked, steamed, with salt	12.0	> 50%
cooked, steamed, without salt	12.0	> 50%