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Hamburger vs. Yogurt — In-Depth Nutrition Comparison

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What are the main differences between hamburgers and yogurt?

  • Yogurt has less iron, vitamin B3, vitamin B12, zinc, vitamin B1, folate, and vitamin B6 than hamburgers.
  • Hamburgers' daily need coverage for iron is 35% higher.
  • Hamburgers have 44 times more saturated fat than yogurt. Hamburgers have 5.096g of saturated fat, while yogurt has 0.117g.
  • Yogurt has a lower glycemic index than hamburgers.

We used Fast foods, hamburger; double, regular, patty; plain and Yogurt, Greek, plain, nonfat types in this comparison.

Infographic

Hamburger vs Yogurt 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +60.3%
Contains more IronIron +4014.3%
Contains more CopperCopper +435.3%
Contains more ZincZinc +451.9%
Contains more ManganeseManganese +2311.1%
Contains less SodiumSodium -91.3%
~equal in Calcium ~110mg
~equal in Phosphorus ~135mg

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Yogurt
4
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin B1Vitamin B1 +843.5%
Contains more Vitamin B3Vitamin B3 +2479.3%
Contains more Vitamin B6Vitamin B6 +222.2%
Contains more Vitamin B12Vitamin B12 +92%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +11.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.331mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +67.6%
Contains more FatsFats +3582.1%
Contains more CarbsCarbs +569.4%
Contains more OtherOther +148.6%
Contains more WaterWater +99.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +10267.9%
Contains more Poly. FatPolyunsaturated fat +3066.7%
Contains less Sat. FatSaturated fat -97.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +1853.8%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hamburger Yogurt
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 Equal

All nutrients comparison - raw data values

Nutrient Hamburger Yogurt DV% diff.
Iron 2.88mg 0.07mg 35%
Vitamin B3 5.365mg 0.208mg 32%
Vitamin B12 1.44µg 0.75µg 29%
Saturated fat 5.096g 0.117g 23%
Zinc 2.87mg 0.52mg 21%
Fats 14.36g 0.39g 21%
Selenium 9.7µg 18%
Vitamin B1 0.217mg 0.023mg 16%
Sodium 414mg 36mg 16%
Monounsaturated fat 5.495g 0.053g 14%
Cholesterol 47mg 5mg 14%
Protein 17.08g 10.19g 14%
Folate 56µg 7µg 12%
Calories 295kcal 59kcal 12%
Vitamin B6 0.203mg 0.063mg 11%
Manganese 0.217mg 0.009mg 9%
Copper 0.091mg 0.017mg 8%
Carbs 24.1g 3.6g 7%
Fiber 0.9g 0g 4%
Choline 15.1mg 3%
Fructose 2.03g 0g 3%
Potassium 226mg 141mg 3%
Polyunsaturated fat 0.38g 0.012g 2%
Vitamin B2 0.25mg 0.278mg 2%
Magnesium 20mg 11mg 2%
Calcium 102mg 110mg 1%
Net carbs 23.2g 3.6g N/A
Sugar 4.15g 3.24g N/A
Phosphorus 136mg 135mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.01mg 0%
Vitamin B5 0.31mg 0.331mg 0%
Trans fat 0.814g 0.006g N/A
Tryptophan 0.206mg 0%
Threonine 0.666mg 0%
Isoleucine 0.716mg 0%
Leucine 1.319mg 0%
Lysine 1.226mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.677mg 0%
Valine 0.823mg 0%
Histidine 0.505mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
38%
Hamburger
17%
Yogurt
Minerals Daily Need Coverage Score
42%
Hamburger
19%
Yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 378mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 4.979g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 47)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $2.6)
Which food is richer in minerals?
Hamburger
Hamburger is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.