Hamburger vs. Yam — In-Depth Nutrition Comparison
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Differences between hamburgers and yam
- Hamburgers are higher in vitamin B12, vitamin B3, iron, zinc, and vitamin B2; however, yam is richer in vitamin C and potassium.
- Hamburgers' daily need coverage for vitamin B12 is 60% higher.
- Yam has a lower glycemic index (51) than hamburgers (66).
The food types used in this comparison are Fast foods, hamburger; double, regular, patty; plain and Yam, raw.
Infographic
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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.
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +433.3% |
| Contains more ZincZinc | +1095.8% |
| Contains more PhosphorusPhosphorus | +147.3% |
| Contains more PotassiumPotassium | +261.1% |
| Contains more CopperCopper | +95.6% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +82.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +93.8% |
| Contains more Vitamin B2Vitamin B2 | +681.3% |
| Contains more Vitamin B3Vitamin B3 | +871.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +143.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +44.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.44µg | 0µg | 60% |
| Protein | 17.08g | 1.53g | 31% |
| Vitamin B3 | 5.365mg | 0.552mg | 30% |
| Iron | 2.88mg | 0.54mg | 29% |
| Zinc | 2.87mg | 0.24mg | 24% |
| Saturated fat | 5.096g | 0.037g | 23% |
| Fats | 14.36g | 0.17g | 22% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Sodium | 414mg | 9mg | 18% |
| Potassium | 226mg | 816mg | 17% |
| Vitamin B2 | 0.25mg | 0.032mg | 17% |
| Cholesterol | 47mg | 0mg | 16% |
| Monounsaturated fat | 5.495g | 0.006g | 14% |
| Fiber | 0.9g | 4.1g | 13% |
| Phosphorus | 136mg | 55mg | 12% |
| Copper | 0.091mg | 0.178mg | 10% |
| Vitamin B1 | 0.217mg | 0.112mg | 9% |
| Calories | 295kcal | 118kcal | 9% |
| Calcium | 102mg | 17mg | 9% |
| Manganese | 0.217mg | 0.397mg | 8% |
| Folate | 56µg | 23µg | 8% |
| Vitamin B6 | 0.203mg | 0.293mg | 7% |
| Fructose | 2.03g | 3% | |
| Choline | 16.5mg | 3% | |
| Vitamin K | 2.3µg | 2% | |
| Polyunsaturated fat | 0.38g | 0.076g | 2% |
| Vitamin E | 0.35mg | 2% | |
| Carbs | 24.1g | 27.88g | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Selenium | 0.7µg | 1% | |
| Net carbs | 23.2g | 23.78g | N/A |
| Magnesium | 20mg | 21mg | 0% |
| Sugar | 4.15g | 0.5g | N/A |
| Vitamin B5 | 0.31mg | 0.314mg | 0% |
| Trans fat | 0.814g | 0g | N/A |
| Tryptophan | 0.206mg | 0.012mg | 0% |
| Threonine | 0.666mg | 0.054mg | 0% |
| Isoleucine | 0.716mg | 0.052mg | 0% |
| Leucine | 1.319mg | 0.096mg | 0% |
| Lysine | 1.226mg | 0.059mg | 0% |
| Methionine | 0.37mg | 0.021mg | 0% |
| Phenylalanine | 0.677mg | 0.071mg | 0% |
| Valine | 0.823mg | 0.062mg | 0% |
| Histidine | 0.505mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1016.3% |
| Contains more FatsFats | +8347.1% |
| Contains more OtherOther | +118.3% |
| Contains more CarbsCarbs | +15.7% |
| Contains more WaterWater | +63.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +91483.3% |
| Contains more Poly. FatPolyunsaturated fat | +400% |
| Contains less Sat. FatSaturated fat | -99.3% |