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  6. Cheeseburger vs. Yam

Cheeseburger vs. Yam — In-Depth Nutrition Comparison

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Significant differences between cheeseburgers and yam

  • Cheeseburgers have more selenium, vitamin B12, vitamin B3, iron, vitamin B2, and zinc; however, yam is richer in vitamin C and potassium.
  • Cheeseburgers cover your daily selenium needs 34% more than yam.
  • Yam contains less saturated fat.
  • Cheeseburgers have a higher glycemic index. The glycemic index of cheeseburgers is 66, while the glycemic index of yam is 51.

Specific food types used in this comparison are Fast foods, cheeseburger; single, regular patty; plain and Yam, raw.

Infographic

Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +600%
Contains more IronIron +401.9%
Contains more ZincZinc +937.5%
Contains more PhosphorusPhosphorus +192.7%
Contains more SeleniumSelenium +2700%
Contains more PotassiumPotassium +316.3%
Contains more CopperCopper +60.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +25.6%

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 0% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Yam
Yam
2
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +614.3%
Contains more Vitamin EVitamin E +48.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +161.6%
Contains more Vitamin B2Vitamin B2 +1034.4%
Contains more Vitamin B3Vitamin B3 +845.1%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +82.6%
Contains more FolateFolate +204.3%
Contains more CholineCholine +75.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +28.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +979.1%
Contains more FatsFats +8558.8%
Contains more OtherOther +157.3%
Contains more WaterWater +80.2%
~equal in Carbs ~27.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +90116.7%
Contains more Poly. FatPolyunsaturated fat +2081.6%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheeseburger Yam
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cheeseburger Yam DV% diff.
Selenium 19.6µg 0.7µg 34%
Vitamin B12 0.76µg 0µg 32%
Protein 16.51g 1.53g 30%
Vitamin B3 5.217mg 0.552mg 29%
Saturated fat 6.473g 0.037g 29%
Iron 2.71mg 0.54mg 27%
Vitamin B2 0.363mg 0.032mg 25%
Fats 14.72g 0.17g 22%
Sodium 515mg 9mg 22%
Zinc 2.49mg 0.24mg 20%
Vitamin C 0mg 17.1mg 19%
Potassium 196mg 816mg 18%
Vitamin B1 0.293mg 0.112mg 15%
Phosphorus 161mg 55mg 15%
Monounsaturated fat 5.413g 0.006g 14%
Cholesterol 43mg 0mg 14%
Folate 70µg 23µg 12%
Polyunsaturated fat 1.658g 0.076g 11%
Calories 308kcal 118kcal 10%
Calcium 119mg 17mg 10%
Starch 19.87g 8%
Fiber 2g 4.1g 8%
Copper 0.111mg 0.178mg 7%
Vitamin B6 0.228mg 0.293mg 5%
Vitamin B5 0.545mg 0.314mg 5%
Vitamin A 50µg 7µg 5%
Manganese 0.316mg 0.397mg 4%
Fructose 1.94g 2%
Vitamin K 4.2µg 2.3µg 2%
Choline 28.9mg 16.5mg 2%
Vitamin E 0.52mg 0.35mg 1%
Magnesium 26mg 21mg 1%
Vitamin D 0.1µg 0µg 1%
Carbs 28.03g 27.88g 0%
Net carbs 26.03g 23.78g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 0.5g N/A
Trans fat 0.57g 0g N/A
Tryptophan 0.155mg 0.012mg 0%
Threonine 0.571mg 0.054mg 0%
Isoleucine 0.755mg 0.052mg 0%
Leucine 1.316mg 0.096mg 0%
Lysine 0.784mg 0.059mg 0%
Methionine 0.377mg 0.021mg 0%
Phenylalanine 0.755mg 0.071mg 0%
Valine 0.881mg 0.062mg 0%
Histidine 0.445mg 0.034mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheeseburger Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Cheeseburger
18%
Yam
Minerals Daily Need Coverage Score
56%
Cheeseburger
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 506mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 6.436g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 15)
Which food is cheaper?
Cheeseburger
Cheeseburger is cheaper (difference - $0.2)
Which food is richer in minerals?
Cheeseburger
Cheeseburger is relatively richer in minerals
Which food is richer in vitamins?
Cheeseburger
Cheeseburger is relatively richer in vitamins

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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.