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  6. Kidney beans raw vs. Veggie burger

Kidney beans raw vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between kidney beans raw and veggie burgers

  • Kidney beans raw is richer in copper, fiber, iron, folate, potassium, and phosphorus, yet veggie burgers are richer in vitamin B1, vitamin B12, and selenium.
  • Daily need coverage for vitamin B1 for veggie burgers is 177% higher.
  • Kidney beans raw contains 5 times more fiber than veggie burgers. Kidney beans raw contains 24.9g of fiber, while veggie burgers contain 4.9g.
  • Kidney beans raw contains less sodium.
  • Kidney beans raw has a lower glycemic index than veggie burgers.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Kidney beans raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +322.2%
Contains more IronIron +240.2%
Contains more CopperCopper +379%
Contains more ZincZinc +121.4%
Contains more PhosphorusPhosphorus +97.6%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +606.3%
~equal in Calcium ~136mg
~equal in Manganese ~0.951mg

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% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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 B5Vitamin B5 +169.9%
Contains more Vitamin B6Vitamin B6 +31%
Contains more Vitamin KVitamin K +352.4%
Contains more FolateFolate +217.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +401.1%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin B3Vitamin B3 +82.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~4.5mg
~equal in Vitamin E ~0.23mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Veggie burger DV% diff.
Vitamin B1 0.529mg 2.651mg 177%
Copper 0.958mg 0.2mg 84%
Vitamin B12 0µg 2.01µg 84%
Fiber 24.9g 4.9g 80%
Iron 8.2mg 2.41mg 72%
Folate 394µg 124µg 68%
Selenium 3.2µg 22.6µg 35%
Potassium 1406mg 333mg 32%
Phosphorus 407mg 206mg 29%
Sodium 24mg 569mg 24%
Magnesium 140mg 56mg 20%
Protein 23.58g 15.7g 16%
Carbs 60.01g 14.27g 15%
Zinc 2.79mg 1.26mg 14%
Vitamin K 19µg 4.2µg 12%
Vitamin B3 2.06mg 3.753mg 11%
Vitamin B5 0.78mg 0.289mg 10%
Polyunsaturated fat 0.457g 2.023g 10%
Calories 333kcal 177kcal 8%
Fats 0.83g 6.3g 8%
Vitamin B6 0.397mg 0.303mg 7%
Saturated fat 0.12g 1.44g 6%
Monounsaturated fat 0.064g 1.778g 4%
Choline 19.4mg 4%
Manganese 1.021mg 0.951mg 3%
Starch 5.78g 2%
Vitamin B2 0.219mg 0.244mg 2%
Cholesterol 0mg 5mg 2%
Calcium 143mg 136mg 1%
Vitamin C 4.5mg 4.5mg 0%
Net carbs 35.11g 9.37g N/A
Sugar 2.23g 1.07g N/A
Vitamin E 0.22mg 0.23mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.279mg 0.162mg 0%
Threonine 0.992mg 0.605mg 0%
Isoleucine 1.041mg 0.78mg 0%
Leucine 1.882mg 1.399mg 0%
Lysine 1.618mg 1.004mg 0%
Methionine 0.355mg 0.291mg 0%
Phenylalanine 1.275mg 0.885mg 0%
Valine 1.233mg 0.89mg 0%
Histidine 0.656mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 ProteinProtein +50.2%
Contains more CarbsCarbs +320.5%
Contains more OtherOther +52%
Contains more FatsFats +659%
Contains more WaterWater +420.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -91.7%
Contains more Mono. FatMonounsaturated fat +2678.1%
Contains more Poly. FatPolyunsaturated fat +342.7%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.