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  6. Beans vs. Veggie burger

Beans vs. Veggie burger — In-Depth Nutrition Comparison

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What are the main differences between beans and veggie burgers?

  • Veggie burgers have more vitamin B1, vitamin B12, selenium, iron, folate, vitamin B3, phosphorus, vitamin B2, and vitamin B6 than beans.
  • Veggie burgers' daily need coverage for vitamin B1 is 208% higher.
  • Beans are lower in sodium.
  • Veggie burgers have a higher glycemic index (59) than beans (33).

We used Beans, baked, canned, no salt added and Veggie burgers or soyburgers, unprepared types in this comparison.

Infographic

Beans vs Veggie burger 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.
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +172%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +731%
Contains more PhosphorusPhosphorus +98.1%
Contains more SeleniumSelenium +402.2%
~equal in Copper ~0.2mg
~equal in Zinc ~1.26mg

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.
Beans
Beans
2
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% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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%
Contains more Vitamin AVitamin A +400%
Contains more CholineCholine +58.8%
Contains more Vitamin CVitamin C +45.2%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin B1Vitamin B1 +1667.3%
Contains more Vitamin B2Vitamin B2 +306.7%
Contains more Vitamin B3Vitamin B3 +772.8%
Contains more Vitamin B6Vitamin B6 +133.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +425%
Contains more FolateFolate +416.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beans Veggie burger DV% diff.
Vitamin B1 0.15mg 2.651mg 208%
Vitamin B12 0µg 2.01µg 84%
Manganese 0.951mg 41%
Selenium 4.5µg 22.6µg 33%
Iron 0.29mg 2.41mg 27%
Sodium 1mg 569mg 25%
Folate 24µg 124µg 25%
Protein 4.8g 15.7g 22%
Vitamin B3 0.43mg 3.753mg 21%
Phosphorus 104mg 206mg 15%
Vitamin B2 0.06mg 0.244mg 14%
Vitamin B6 0.13mg 0.303mg 13%
Polyunsaturated fat 0.172g 2.023g 12%
Calcium 50mg 136mg 9%
Fats 0.4g 6.3g 9%
Saturated fat 0.103g 1.44g 6%
Magnesium 32mg 56mg 6%
Vitamin B5 0.289mg 6%
Monounsaturated fat 0.035g 1.778g 4%
Calories 105kcal 177kcal 4%
Vitamin K 0.8µg 4.2µg 3%
Carbs 20.49g 14.27g 2%
Starch 5.78g 2%
Fiber 5.5g 4.9g 2%
Vitamin C 3.1mg 4.5mg 2%
Cholesterol 0mg 5mg 2%
Choline 30.8mg 19.4mg 2%
Vitamin E 0.15mg 0.23mg 1%
Zinc 1.4mg 1.26mg 1%
Copper 0.206mg 0.2mg 1%
Potassium 296mg 333mg 1%
Net carbs 14.99g 9.37g N/A
Sugar 7.78g 1.07g N/A
Vitamin A 5µg 1µg 0%
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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
Contains more CarbsCarbs +43.6%
Contains more WaterWater +18.6%
Contains more ProteinProtein +227.1%
Contains more FatsFats +1475%
Contains more OtherOther +47.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +4980%
Contains more Poly. FatPolyunsaturated fat +1076.2%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.