Yam and Quinoa Salad Recipe
Yam and Quinoa Salad has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C.
The food contains 39.6g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 3.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Yam and Quinoa Salad has been given a composite ranking of 86, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 5% | |
| Calories from Fat | 30% | |
| Calories from Carbs | 65% |
Why this is good for you
- Very high in Vitamin C
- No Cholesterol
- High in Dietary Fiber
- Low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 515 IU | 10.3% | ||
| Vitamin C | 24.4 mg | 40.6% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.22 mg | 0.73% | ||
| Thiamin | 0.11 mg | 7.4% | ||
| Riboflavin | 0.06 mg | 3.7% | ||
| Niacin | 0.7 mg | 3.5% | ||
| Vitamin B6 | 0.28 mg | 14.1% | ||
| Folate | 20.8 mcg | 5.2% | ||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.34 mg | 3.4% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 23 mg | 2.3% | ||
| Iron | 1.5 mg | 8.6% | ||
| Magnesium | 23.6 mg | 5.9% | ||
| Phosphorus | 107 mg | 10.7% | ||
| Potassium | 744.6 mg | 21.3% | ||
| Sodium | 99 mg | 4.1% | ||
| Zinc | 0.27 mg | 1.8% | ||
| Copper | 0.17 mg | 8.6% | ||
| Manganese | 0.42 mg | 21% | ||
| Selenium | 0.84 mcg | 1.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 39.6 g | 13.2% | ||
| Dietary Fiber | 6 g | 24% | ||
| Sugars | 2.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 3.3 g | 6.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.2 g | 12.6% | ||
| Saturated Fat | 1.1 g | 5.5% | ||
| Monounsaturated Fat | 5.1 g | |||
| Polyunsaturated Fat | 1.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 236 Calories from Fat 0
% Daily Value *
Total Fat 8.2 g 12.6%
Saturated Fat 1.1 g 5.5%
Trans Fat
Cholesterol 0 mg
Sodium 99 mg 4.1%
Total Carbohydrates 39.6 g 13.2%
Dietary Fiber 6 g24%
Sugars 2.2 g
Protein 3.3 g 6.6%
Vitamin A 10.3% Vitamin C 40.6%
Calcium 2.3% Iron 8.6%
*Based on a 2000 Calorie diet
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