Yam, raw

Raw yam scores 77 of 100, landing 43 of 60 in the Vegetables category where the median runs much higher at 93. Its strengths are moderate rather than standout: vitamin C at 19% DV, potassium at 17% DV, and dietary fiber at 15% DV.

Yams are boiled, roasted, or mashed much like potatoes, with a cup of cubes (150 g) delivering 118 calories per 100 g and a mild, starchy base for savory or lightly sweetened dishes. Given it falls below the category median, raw taro scores higher among root vegetables if density is what you're after.