Mountain yam (hawaii, raw) nutrition facts
Dioscorea pentaphylla
100 grams of mountain yam, hawaii, raw contain 67 calories, 1.3 g of protein, 16 g of carbohydrates and 0.1 g of fat. Most of its calories (91%) come from carbs.
Nutrition Facts
Calories67
% Daily Value*
Total fat 0.1 g0%
Saturated fat 0.02 g0%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 13 mg1%
Total carbohydrate 16.3 g6%
Dietary fiber 2.5 g9%
Total sugars 0.31 g
Protein 1.34 g3%
Vitamin D 0 µg0%
Calcium 26 mg2%
Iron 0.44 mg2%
Potassium 418 mg9%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Protein 8%Carbs 91%Fat 1%
67calories
1.34 gprotein
16.3 gcarbs
0.1 gfat
Values shown for 100 g.
Rich in
- Copper12%
- Vitamin B611%
- Manganese11%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin C | 2.6 mg | 3% |
| Vitamin E | 0.21 mg | 1% |
| Vitamin K | 1.4 µg | 1% |
| Thiamin (B1) | 0.1 mg | 9% |
| Riboflavin (B2) | 0.02 mg | 1% |
| Niacin (B3) | 0.48 mg | 3% |
| Pantothenic acid (B5) | 0.43 mg | 9% |
| Vitamin B6 | 0.18 mg | 11% |
| Folate | 14 µg | 4% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 26 mg | 2% |
| Iron | 0.44 mg | 2% |
| Potassium | 418 mg | 9% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 34 mg | 3% |
| Zinc | 0.27 mg | 2% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.24 mg | 11% |
| Selenium | 0.7 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0 g | - |
| Polyunsaturated fat | 0.05 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 81.4 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Mountain yam (hawaii, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 67 | 63.7 | +5% |
| Protein | 1.34 g | 2.82 g | -52% |
| Total carbohydrate | 16.3 g | 12.5 g | +31% |
| Total fat | 0.1 g | 1.01 g | -90% |
| Dietary fiber | 2.5 g | 3 g | -17% |
| Total sugars | 0.31 g | 3.34 g | -91% |
| Sodium | 13 mg | 157 mg | -92% |
Ask AI about Mountain yam (hawaii, raw)
Free, instant answers. Educational only, not medical advice.
Similar foods
Mountain yam (hawaii, cooked, steamed, with salt)82 kcal · 1.73 g proteinMountain yam (hawaii, cooked, steamed, without salt)82 kcal · 1.73 g proteinBeans (navy, mature seeds, sprouted, raw)67 kcal · 6.15 g proteinCorn (sweet, white, canned, whole kernel, drained solids)67 kcal · 2.29 g proteinCorn (sweet, yellow, canned, whole kernel, drained solids)67 kcal · 2.29 g proteinLotus root (cooked, boiled, drained, with salt)66 kcal · 1.58 g proteinLotus root (cooked, boiled, drained, without salt)66 kcal · 1.58 g proteinPeas (green (includes baby and lesuer types), canned, drained solids, unprepared)68 kcal · 4.47 g protein
Source: USDA FoodData Central, SR Legacy, FDC ID 168432. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.