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  6. Veggie burger vs. Yam

Veggie burger vs. Yam — In-Depth Nutrition Comparison

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How are Veggie burger and Yam different?

  • Veggie burger is higher than Yam in Vitamin B1, Vitamin B12, Selenium, Folate, Manganese, Iron, Phosphorus, Vitamin B3, and Vitamin B2.
  • Veggie burger covers your daily need of 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.
Veggie burger
Veggie burger
8
:
2
Yam
Yam
Contains more Calcium +700%
Contains more Iron +346.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +274.5%
Contains more Zinc +425%
Contains more Copper +12.4%
Contains more Manganese +139.5%
Contains more Selenium +3128.6%
Contains more Potassium +145%
Contains less Sodium -98.4%
Veggie burger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 91% 40% 89% 30% 75% 35% 67% 125% 124%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +700%
Contains more Iron +346.3%
Contains more Magnesium +166.7%
Contains more Phosphorus +274.5%
Contains more Zinc +425%
Contains more Copper +12.4%
Contains more Manganese +139.5%
Contains more Selenium +3128.6%
Contains more Potassium +145%
Contains less Sodium -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.
Veggie burger
Veggie burger
7
:
4
Yam
Yam
Contains more Vitamin B1 +2267%
Contains more Vitamin B2 +662.5%
Contains more Vitamin B3 +579.9%
Contains more Folate +439.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +82.6%
Contains more Vitamin A +762.5%
Contains more Vitamin E +52.2%
Contains more Vitamin C +280%
Equal in Vitamin B5 - 0.314
Equal in Vitamin B6 - 0.293
Veggie burger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 15% 663% 57% 71% 18% 70% 93% 252% 11%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B1 +2267%
Contains more Vitamin B2 +662.5%
Contains more Vitamin B3 +579.9%
Contains more Folate +439.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +82.6%
Contains more Vitamin A +762.5%
Contains more Vitamin E +52.2%
Contains more Vitamin C +280%
Equal in Vitamin B5 - 0.314
Equal in Vitamin B6 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veggie burger
Veggie burger
3
:
2
Yam
Yam
Contains more Protein +926.1%
Contains more Fats +3605.9%
Contains more Other +207.3%
Contains more Carbs +95.4%
Contains more Water +13.7%
Veggie burger
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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +926.1%
Contains more Fats +3605.9%
Contains more Other +207.3%
Contains more Carbs +95.4%
Contains more Water +13.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veggie burger
Veggie burger
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +29533.3%
Contains more Polyunsaturated fat +2561.8%
Contains less Saturated Fat -97.4%
Veggie burger
27% 34% 39%
Saturated Fat: 1.44 g
Monounsaturated Fat: 1.778 g
Polyunsaturated fat: 2.023 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +29533.3%
Contains more Polyunsaturated fat +2561.8%
Contains less Saturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Veggie burger Yam Opinion
Net carbs 9.37g 23.78g Yam
Protein 15.7g 1.53g Veggie burger
Fats 6.3g 0.17g Veggie burger
Carbs 14.27g 27.88g Yam
Calories 177kcal 118kcal Veggie burger
Starch 5.78g Veggie burger
Fructose 0.13g Veggie burger
Sugar 1.07g 0.5g Yam
Fiber 4.9g 4.1g Veggie burger
Calcium 136mg 17mg Veggie burger
Iron 2.41mg 0.54mg Veggie burger
Magnesium 56mg 21mg Veggie burger
Phosphorus 206mg 55mg Veggie burger
Potassium 333mg 816mg Yam
Sodium 569mg 9mg Yam
Zinc 1.26mg 0.24mg Veggie burger
Copper 0.2mg 0.178mg Veggie burger
Manganese 0.951mg 0.397mg Veggie burger
Selenium 22.6µg 0.7µg Veggie burger
Vitamin A 16IU 138IU Yam
Vitamin A RAE 1µg 7µg Yam
Vitamin E 0.23mg 0.35mg Yam
Vitamin C 4.5mg 17.1mg Yam
Vitamin B1 2.651mg 0.112mg Veggie burger
Vitamin B2 0.244mg 0.032mg Veggie burger
Vitamin B3 3.753mg 0.552mg Veggie burger
Vitamin B5 0.289mg 0.314mg Yam
Vitamin B6 0.303mg 0.293mg Veggie burger
Folate 124µg 23µg Veggie burger
Vitamin B12 2.01µg 0µg Veggie burger
Vitamin K 4.2µg 2.3µg Veggie burger
Tryptophan 0.162mg 0.012mg Veggie burger
Threonine 0.605mg 0.054mg Veggie burger
Isoleucine 0.78mg 0.052mg Veggie burger
Leucine 1.399mg 0.096mg Veggie burger
Lysine 1.004mg 0.059mg Veggie burger
Methionine 0.291mg 0.021mg Veggie burger
Phenylalanine 0.885mg 0.071mg Veggie burger
Valine 0.89mg 0.062mg Veggie burger
Histidine 0.465mg 0.034mg Veggie burger
Cholesterol 5mg 0mg Yam
Saturated Fat 1.44g 0.037g Yam
Monounsaturated Fat 1.778g 0.006g Veggie burger
Polyunsaturated fat 2.023g 0.076g Veggie burger
Omega-3 - ALA 0.081g Veggie burger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
104%
Veggie burger
19%
Yam
Minerals Daily Need Coverage Score
71%
Veggie burger
26%
Yam

Comparison summary

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 Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 5mg)
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?
?
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. 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.