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Veggie burger vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between veggie burgers and beans?

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

Infographic

Veggie burger vs Beans 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Beans
Beans
2
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%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +172%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +731%
Contains more PhosphorusPhosphorus +98.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +402.2%
Contains more ZincZinc +11.1%
Contains less SodiumSodium -99.8%
~equal in Copper ~0.206mg

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% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
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%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +133.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +425%
Contains more FolateFolate +416.7%
Contains more Vitamin AVitamin A +400%
Contains more CholineCholine +58.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Beans DV% diff.
Vitamin B1 2.651mg 0.15mg 208%
Vitamin B12 2.01µg 0µg 84%
Manganese 0.951mg 41%
Selenium 22.6µg 4.5µg 33%
Iron 2.41mg 0.29mg 27%
Sodium 569mg 1mg 25%
Folate 124µg 24µg 25%
Protein 15.7g 4.8g 22%
Vitamin B3 3.753mg 0.43mg 21%
Phosphorus 206mg 104mg 15%
Vitamin B2 0.244mg 0.06mg 14%
Vitamin B6 0.303mg 0.13mg 13%
Polyunsaturated fat 2.023g 0.172g 12%
Calcium 136mg 50mg 9%
Fats 6.3g 0.4g 9%
Saturated fat 1.44g 0.103g 6%
Magnesium 56mg 32mg 6%
Vitamin B5 0.289mg 6%
Monounsaturated fat 1.778g 0.035g 4%
Calories 177kcal 105kcal 4%
Vitamin K 4.2µg 0.8µg 3%
Carbs 14.27g 20.49g 2%
Starch 5.78g 2%
Fiber 4.9g 5.5g 2%
Vitamin C 4.5mg 3.1mg 2%
Cholesterol 5mg 0mg 2%
Choline 19.4mg 30.8mg 2%
Vitamin E 0.23mg 0.15mg 1%
Zinc 1.26mg 1.4mg 1%
Copper 0.2mg 0.206mg 1%
Potassium 333mg 296mg 1%
Net carbs 9.37g 14.99g N/A
Sugar 1.07g 7.78g N/A
Vitamin A 1µg 5µg 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
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
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
Contains more ProteinProtein +227.1%
Contains more FatsFats +1475%
Contains more OtherOther +47.4%
Contains more CarbsCarbs +43.6%
Contains more WaterWater +18.6%

Fat Type Comparison

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

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