Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Veggie burger vs. Yam — In-Depth Nutrition Comparison

Compare

How are veggie burgers and yam different?

  • Veggie burgers are higher than yam in vitamin B1, vitamin B12, selenium, folate, manganese, iron, phosphorus, vitamin B3, and vitamin B2.
  • Veggie burgers cover your daily need for vitamin B1, 212% more than yam.
  • Yam is lower in sodium.

Veggie burgers or soyburgers, unprepared and Yam, raw types were used in this article.

Infographic

Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Yam
Yam
2
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 +166.7%
Contains more CalciumCalcium +700%
Contains more IronIron +346.3%
Contains more CopperCopper +12.4%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +274.5%
Contains more ManganeseManganese +139.5%
Contains more SeleniumSelenium +3128.6%
Contains more PotassiumPotassium +145%
Contains less SodiumSodium -98.4%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Yam
Yam
3
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 B1Vitamin B1 +2267%
Contains more Vitamin B2Vitamin B2 +662.5%
Contains more Vitamin B3Vitamin B3 +579.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +82.6%
Contains more FolateFolate +439.1%
Contains more CholineCholine +17.6%
Contains more Vitamin CVitamin C +280%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +52.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B6 ~0.293mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Yam
Yam
2
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 +926.1%
Contains more FatsFats +3605.9%
Contains more OtherOther +207.3%
Contains more CarbsCarbs +95.4%
Contains more WaterWater +13.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 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 +29533.3%
Contains more Poly. FatPolyunsaturated fat +2561.8%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Veggie burger 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 Veggie burger Yam DV% diff.
Vitamin B1 2.651mg 0.112mg 212%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 0.7µg 40%
Protein 15.7g 1.53g 28%
Folate 124µg 23µg 25%
Sodium 569mg 9mg 24%
Manganese 0.951mg 0.397mg 24%
Iron 2.41mg 0.54mg 23%
Phosphorus 206mg 55mg 22%
Vitamin B3 3.753mg 0.552mg 20%
Vitamin B2 0.244mg 0.032mg 16%
Potassium 333mg 816mg 14%
Vitamin C 4.5mg 17.1mg 14%
Polyunsaturated fat 2.023g 0.076g 13%
Calcium 136mg 17mg 12%
Zinc 1.26mg 0.24mg 9%
Fats 6.3g 0.17g 9%
Magnesium 56mg 21mg 8%
Saturated fat 1.44g 0.037g 6%
Carbs 14.27g 27.88g 5%
Monounsaturated fat 1.778g 0.006g 4%
Calories 177kcal 118kcal 3%
Fiber 4.9g 4.1g 3%
Cholesterol 5mg 0mg 2%
Starch 5.78g 2%
Copper 0.2mg 0.178mg 2%
Vitamin K 4.2µg 2.3µg 2%
Vitamin E 0.23mg 0.35mg 1%
Vitamin B5 0.289mg 0.314mg 1%
Vitamin B6 0.303mg 0.293mg 1%
Choline 19.4mg 16.5mg 1%
Vitamin A 1µg 7µg 1%
Net carbs 9.37g 23.78g N/A
Sugar 1.07g 0.5g N/A
Tryptophan 0.162mg 0.012mg 0%
Threonine 0.605mg 0.054mg 0%
Isoleucine 0.78mg 0.052mg 0%
Leucine 1.399mg 0.096mg 0%
Lysine 1.004mg 0.059mg 0%
Methionine 0.291mg 0.021mg 0%
Phenylalanine 0.885mg 0.071mg 0%
Valine 0.89mg 0.062mg 0%
Histidine 0.465mg 0.034mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger 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
97%
Veggie burger
18%
Yam
Minerals Daily Need Coverage Score
71%
Veggie burger
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 560mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 1.403g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 8)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.2)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger 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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.