Yam (vegetable) - Comparison To Other Staple Foods

Comparison To Other Staple Foods

The following table shows the nutrient content of yam and major staple foods in a raw harvested form. Raw forms, however, aren't edible and can not be digested. These must be sprouted, or prepared and cooked for human consumption. In sprouted or cooked form, the relative nutritional and anti-nutritional contents of each of these staples is remarkably different from that of raw form of these staples reported in the table below.

Nutrient content of major staple foods
STAPLE: Maize / Corn Rice Wheat Potato Cassava Soybean Sweet potato Sorghum Yam Plantain
Component (per 100g portion) Amount Amount Amount Amount Amount Amount Amount Amount Amount Amount
Water (g) 76 12 11 79 60 68 77 9 70 65
Energy (kJ) 360 1528 1419 322 670 615 360 1419 494 511
Protein (g) 3.2 7.1 13.7 2.0 1.4 13.0 1.6 11.3 1.5 1.3
Fat (g) 1.18 0.66 2.47 0.09 0.28 6.8 0.05 3.3 0.17 0.37
Carbohydrates (g) 19 80 71 17 38 11 20 75 28 32
Fiber (g) 2.7 1.3 10.7 2.2 1.8 4.2 3 6.3 4.1 2.3
Sugar (g) 3.22 0.12 0 0.78 1.7 0 4.18 0 0.5 15
Calcium (mg) 2 28 34 12 16 197 30 28 17 3
Iron (mg) 0.52 4.31 3.52 0.78 0.27 3.55 0.61 4.4 0.54 0.6
Magnesium (mg) 37 25 144 23 21 65 25 0 21 37
Phosphorus (mg) 89 115 508 57 27 194 47 287 55 34
Potassium (mg) 270 115 431 421 271 620 337 350 816 499
Sodium (mg) 15 5 2 6 14 15 55 6 9 4
Zinc (mg) 0.45 1.09 4.16 0.29 0.34 0.99 0.3 0 0.24 0.14
Copper (mg) 0.05 0.22 0.55 0.11 0.10 0.13 0.15 - 0.18 0.08
Manganese (mg) 0.16 1.09 3.01 0.15 0.38 0.55 0.26 - 0.40 -
Selenium (mcg) 0.6 15.1 89.4 0.3 0.7 1.5 0.6 0 0.7 1.5
Vitamin C (mg) 6.8 0 0 19.7 20.6 29 2.4 0 17.1 18.4
Thiamin (mg) 0.20 0.58 0.42 0.08 0.09 0.44 0.08 0.24 0.11 0.05
Riboflavin (mg) 0.06 0.05 0.12 0.03 0.05 0.18 0.06 0.14 0.03 0.05
Niacin (mg) 1.70 4.19 6.74 1.05 0.85 1.65 0.56 2.93 0.55 0.69
Pantothenic acid (mg) 0.76 1.01 0.94 0.30 0.11 0.15 0.80 - 0.31 0.26
Vitamin B6 (mg) 0.06 0.16 0.42 0.30 0.09 0.07 0.21 - 0.29 0.30
Folate Total (mcg) 46 231 43 16 27 165 11 0 23 22
Vitamin A (IU) 208 0 0 2 13 180 14187 0 138 1127
Vitamin E, alpha-tocopherol (mg) 0.07 0.11 0 0.01 0.19 0 0.26 0 0.39 0.14
Vitamin K (mcg) 0.3 0.1 0 1.9 1.9 0 1.8 0 2.6 0.7
Beta-carotene (mcg) 52 0 0 1 8 0 8509 0 83 457
Lutein+zeazanthin (mcg) 764 0 0 8 0 0 0 0 0 30
Saturated fatty acids (g) 0.18 0.18 0.45 0.03 0.07 0.79 0.02 0.46 0.04 0.14
Monounsaturated fatty acids (g) 0.35 0.21 0.34 0.00 0.08 1.28 0.00 0.99 0.01 0.03
Polyunsaturated fatty acids (g) 0.56 0.18 0.98 0.04 0.05 3.20 0.01 1.37 0.08 0.07
A corn, sweet, yellow, raw B rice, white, long-grain, regular, raw
C wheat, durum D potato, flesh and skin, raw
E cassava, raw F soybeans, green, raw
G sweetpotato, raw, unprepared H sorghum, raw
Y yam, raw Z plantains, raw

Read more about this topic:  Yam (vegetable)

Famous quotes containing the words comparison to, comparison, staple and/or foods:

    “It is very important not to become hard. The artist must always have one skin too few in comparison to other people, so you feel the slightest wind.”
    —Shusha Guppy (b. 1938)

    “The difference between human vision and the image perceived by the faceted eye of an insect may be compared with the difference between a half-tone block made with the very finest screen and the corresponding picture as represented by the very coarse screening used in common newspaper pictorial reproduction. The same comparison holds good between the way Gogol saw things and the way average readers and average writers see things.”
    —Vladimir Nabokov (1899–1977)

    “He draweth out the thread of his verbosity finer than the staple of his argument.”
    —William Shakespeare (1564–1616)

    “There are many of us who cannot but feel dismal about the future of various cultures. Often it is hard not to agree that we are becoming culinary nitwits, dependent upon fast foods and mass kitchens and megavitamins for our basically rotten nourishment.”
    —M.F.K. Fisher (1908–1992)