Yam

Vegetables 3 variants

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

Potassium > 95% Manganese > 77% Copper > 73% Dietary Fiber > 72% Vitamin C > 70%

Select a nutrient to see how the 3 variants compare.

Variant	Protein (g)	All foods
raw	1.5	> 17%
cooked, boiled, drained, or baked, with salt	1.5	> 16%
cooked, boiled, drained, or baked, without salt	1.5	> 16%

Variant	Iron (mg)	All foods
raw	0.5	> 24%
cooked, boiled, drained, or baked, with salt	0.5	> 23%
cooked, boiled, drained, or baked, without salt	0.5	> 23%

Variant	Magnesium (mg)	All foods
raw	21.0	> 47%
cooked, boiled, drained, or baked, with salt	18.0	> 36%
cooked, boiled, drained, or baked, without salt	18.0	> 36%

Variant	Zinc (mg)	All foods
raw	0.2	> 18%
cooked, boiled, drained, or baked, with salt	0.2	> 15%
cooked, boiled, drained, or baked, without salt	0.2	> 16%

Variant	Calcium (mg)	All foods
raw	17.0	> 43%
cooked, boiled, drained, or baked, with salt	14.0	> 37%
cooked, boiled, drained, or baked, without salt	14.0	> 37%

Variant	Potassium (mg)	All foods
raw	816.0	> 96%
cooked, boiled, drained, or baked, with salt	670.0	> 95%
cooked, boiled, drained, or baked, without salt	670.0	> 95%

Variant	Phosphorus (mg)	All foods
raw	55.0	> 25%
cooked, boiled, drained, or baked, with salt	49.0	> 23%
cooked, boiled, drained, or baked, without salt	49.0	> 23%

Variant	Dietary Fiber (g)	All foods
raw	4.1	> 74%
cooked, boiled, drained, or baked, with salt	3.9	> 72%
cooked, boiled, drained, or baked, without salt	3.9	> 73%

Variant	Vitamin C (mg)	All foods
raw	17.1	> 76%
cooked, boiled, drained, or baked, with salt	12.1	> 70%
cooked, boiled, drained, or baked, without salt	12.1	> 70%

Variant	Vitamin E (mg)	All foods
raw	0.3	> 51%
cooked, boiled, drained, or baked, with salt	0.3	> 50%
cooked, boiled, drained, or baked, without salt	0.3	> 50%

Variant	Folate (µg)	All foods
raw	23.0	> 64%
cooked, boiled, drained, or baked, with salt	16.0	> 56%
cooked, boiled, drained, or baked, without salt	16.0	> 56%

Variant	Choline (mg)	All foods
raw	16.5	> 38%
cooked, boiled, drained, or baked, with salt	16.2	> 38%
cooked, boiled, drained, or baked, without salt	16.2	> 38%