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  6. Burdock root vs. Yam

Burdock root vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between burdock root and yam?

  • Burdock root has less potassium, vitamin C, copper, vitamin B1, and manganese than yam.
  • Yam's daily need coverage for potassium is 11% higher.
  • Burdock root has 6 times more sugar than yam. Burdock root has 2.9g of sugar, while yam has 0.49g.

We used Burdock root, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Burdock root vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 27% 30% 26% 9% 22% 0.65% 30% 3.8%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +192.9%
Contains more IronIron +53.8%
Contains more ZincZinc +65%
Contains less SodiumSodium -37.5%
Contains more PotassiumPotassium +117.5%
Contains more CopperCopper +97.4%
Contains more ManganeseManganese +59.9%
~equal in Phosphorus ~49mg
~equal in Selenium ~0.7µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 0% 7.6% 0% 2.5% 6.9% 5.6% 19% 55% 0% 4% 17% 6.4%
Yam
Yam
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin EVitamin E +11.8%
Contains more FolateFolate +43.8%
Contains more Vitamin CVitamin C +303.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +850%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin KVitamin K +43.8%
Contains more CholineCholine +38.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B5 ~0.311mg
~equal in Vitamin B6 ~0.228mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Burdock root Yam DV% diff.
Potassium 308mg 670mg 11%
Vitamin C 3mg 12.1mg 10%
Copper 0.077mg 0.152mg 8%
Vitamin B1 0.01mg 0.095mg 7%
Manganese 0.232mg 0.371mg 6%
Magnesium 38mg 18mg 5%
Iron 0.8mg 0.52mg 4%
Carbs 17.34g 27.48g 3%
Calcium 41mg 14mg 3%
Folate 23µg 16µg 2%
Vitamin B3 0.3mg 0.552mg 2%
Calories 72kcal 116kcal 2%
Fiber 3.3g 3.9g 2%
Choline 11.7mg 16.2mg 1%
Zinc 0.33mg 0.2mg 1%
Vitamin A 0µg 6µg 1%
Vitamin K 1.6µg 2.3µg 1%
Vitamin B6 0.24mg 0.228mg 1%
Protein 1.53g 1.49g 0%
Fats 0.15g 0.14g 0%
Net carbs 14.04g 23.58g N/A
Sugar 2.9g 0.49g N/A
Phosphorus 51mg 49mg 0%
Sodium 5mg 8mg 0%
Vitamin E 0.38mg 0.34mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.03mg 0.028mg 0%
Vitamin B5 0.321mg 0.311mg 0%
Saturated fat 0.025g 0.029g 0%
Monounsaturated fat 0.037g 0.005g 0%
Polyunsaturated fat 0.059g 0.06g 0%
Tryptophan 0.006mg 0.012mg 0%
Threonine 0.026mg 0.052mg 0%
Isoleucine 0.03mg 0.05mg 0%
Leucine 0.032mg 0.094mg 0%
Lysine 0.067mg 0.058mg 0%
Methionine 0.009mg 0.02mg 0%
Phenylalanine 0.033mg 0.069mg 0%
Valine 0.033mg 0.06mg 0%
Histidine 0.031mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 g
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more WaterWater +14.2%
Contains more OtherOther +17.1%
Contains more CarbsCarbs +58.5%
~equal in Protein ~1.49g
~equal in Fats ~0.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 31% 49%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.059 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -13.8%
Contains more Mono. FatMonounsaturated fat +640%
~equal in Polyunsaturated fat ~0.06g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Burdock root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169974/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.