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  6. Yam vs. Burdock root

Yam vs. Burdock root — In-Depth Nutrition Comparison

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What are the main differences between yam and burdock root?

  • Burdock root has less potassium, vitamin C, copper, vitamin B1, and manganese than yam.
  • Yam's daily need coverage for potassium is 11% higher.
  • Yam has 10 times more vitamin B1 than burdock root. Yam has 0.095mg of vitamin B1, while burdock root has 0.01mg.
  • Yam contains less sugar.

We used Yam, cooked, boiled, drained, or baked, without salt and Burdock root, raw types in this comparison.

Infographic

Yam vs Burdock root 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.
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 27% 30% 26% 9% 22% 0.65% 30% 3.8%
Contains more PotassiumPotassium +117.5%
Contains more CopperCopper +97.4%
Contains more ManganeseManganese +59.9%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +192.9%
Contains more IronIron +53.8%
Contains more ZincZinc +65%
Contains less SodiumSodium -37.5%
~equal in Phosphorus ~51mg
~equal in Selenium ~0.7µg

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.
Yam
Yam
6
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
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 10% 0% 7.6% 0% 2.5% 6.9% 5.6% 19% 55% 0% 4% 17% 6.4%
Contains more Vitamin CVitamin C +303.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +850%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin KVitamin K +43.8%
Contains more CholineCholine +38.5%
Contains more Vitamin EVitamin E +11.8%
Contains more FolateFolate +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B5 ~0.321mg
~equal in Vitamin B6 ~0.24mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Burdock root DV% diff.
Potassium 670mg 308mg 11%
Vitamin C 12.1mg 3mg 10%
Copper 0.152mg 0.077mg 8%
Vitamin B1 0.095mg 0.01mg 7%
Manganese 0.371mg 0.232mg 6%
Magnesium 18mg 38mg 5%
Iron 0.52mg 0.8mg 4%
Carbs 27.48g 17.34g 3%
Calcium 14mg 41mg 3%
Folate 16µg 23µg 2%
Vitamin B3 0.552mg 0.3mg 2%
Calories 116kcal 72kcal 2%
Fiber 3.9g 3.3g 2%
Choline 16.2mg 11.7mg 1%
Zinc 0.2mg 0.33mg 1%
Vitamin A 6µg 0µg 1%
Vitamin K 2.3µg 1.6µg 1%
Vitamin B6 0.228mg 0.24mg 1%
Protein 1.49g 1.53g 0%
Fats 0.14g 0.15g 0%
Net carbs 23.58g 14.04g N/A
Sugar 0.49g 2.9g N/A
Phosphorus 49mg 51mg 0%
Sodium 8mg 5mg 0%
Vitamin E 0.34mg 0.38mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.028mg 0.03mg 0%
Vitamin B5 0.311mg 0.321mg 0%
Saturated fat 0.029g 0.025g 0%
Monounsaturated fat 0.005g 0.037g 0%
Polyunsaturated fat 0.06g 0.059g 0%
Tryptophan 0.012mg 0.006mg 0%
Threonine 0.052mg 0.026mg 0%
Isoleucine 0.05mg 0.03mg 0%
Leucine 0.094mg 0.032mg 0%
Lysine 0.058mg 0.067mg 0%
Methionine 0.02mg 0.009mg 0%
Phenylalanine 0.069mg 0.033mg 0%
Valine 0.06mg 0.033mg 0%
Histidine 0.033mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 g
Contains more CarbsCarbs +58.5%
Contains more WaterWater +14.2%
Contains more OtherOther +17.1%
~equal in Protein ~1.53g
~equal in Fats ~0.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
21% 31% 49%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains less Sat. FatSaturated fat -13.8%
Contains more Mono. FatMonounsaturated fat +640%
~equal in Polyunsaturated fat ~0.059g

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Burdock root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169974/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.