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  6. Navy bean raw vs. Veggie burger

Navy bean raw vs. Veggie burger — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and veggie burgers

  • Navy bean raw has more copper and vitamin C; however, veggie burgers are higher in vitamin B1, vitamin B12, selenium, manganese, vitamin B3, phosphorus, and calcium.
  • Veggie burgers cover your daily need for vitamin B1, 188% more than navy bean raw.
  • Navy bean raw has 4 times more vitamin C than veggie burgers. While navy bean raw has 18.8mg of vitamin C, veggie burgers have only 4.5mg.
  • Navy bean raw has less sodium.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +80.4%
Contains more CopperCopper +78%
Contains less SodiumSodium -97.7%
Contains more CalciumCalcium +806.7%
Contains more IronIron +24.9%
Contains more ZincZinc +41.6%
Contains more PhosphorusPhosphorus +106%
Contains more ManganeseManganese +133.1%
Contains more SeleniumSelenium +3666.7%
~equal in Potassium ~333mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +317.8%
Contains more Vitamin B5Vitamin B5 +185.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +579.7%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin B3Vitamin B3 +207.6%
Contains more Vitamin B6Vitamin B6 +58.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~124µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Veggie burger DV% diff.
Vitamin B1 0.39mg 2.651mg 188%
Vitamin B12 0µg 2.01µg 84%
Selenium 0.6µg 22.6µg 40%
Manganese 0.408mg 0.951mg 24%
Sodium 13mg 569mg 24%
Fiber 4.9g 20%
Protein 6.15g 15.7g 19%
Copper 0.356mg 0.2mg 17%
Vitamin B3 1.22mg 3.753mg 16%
Vitamin C 18.8mg 4.5mg 16%
Phosphorus 100mg 206mg 15%
Calcium 15mg 136mg 12%
Polyunsaturated fat 0.407g 2.023g 11%
Magnesium 101mg 56mg 11%
Vitamin B5 0.825mg 0.289mg 11%
Fats 0.7g 6.3g 9%
Vitamin B6 0.191mg 0.303mg 9%
Saturated fat 0.085g 1.44g 6%
Calories 67kcal 177kcal 6%
Iron 1.93mg 2.41mg 6%
Monounsaturated fat 0.052g 1.778g 4%
Choline 19.4mg 4%
Vitamin K 4.2µg 4%
Zinc 0.89mg 1.26mg 3%
Cholesterol 0mg 5mg 2%
Folate 132µg 124µg 2%
Vitamin E 0.23mg 2%
Vitamin B2 0.215mg 0.244mg 2%
Starch 5.78g 2%
Potassium 307mg 333mg 1%
Carbs 13.05g 14.27g 0%
Net carbs 13.05g 9.37g N/A
Sugar 1.07g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.064mg 0.162mg 0%
Threonine 0.258mg 0.605mg 0%
Isoleucine 0.273mg 0.78mg 0%
Leucine 0.442mg 1.399mg 0%
Lysine 0.35mg 1.004mg 0%
Methionine 0.064mg 0.291mg 0%
Phenylalanine 0.31mg 0.885mg 0%
Valine 0.316mg 0.89mg 0%
Histidine 0.172mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +29.3%
Contains more ProteinProtein +155.3%
Contains more FatsFats +800%
Contains more OtherOther +165.3%
~equal in Carbs ~14.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -94.1%
Contains more Mono. FatMonounsaturated fat +3319.2%
Contains more Poly. FatPolyunsaturated fat +397.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.