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  6. Veggie burger vs. Black turtle bean

Veggie burger vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between veggie burgers and black turtle bean

  • Veggie burgers have more vitamin B1, vitamin B12, and selenium; however, black turtle bean is higher in copper, folate, iron, fiber, potassium, phosphorus, and magnesium.
  • Veggie burgers cover your daily need for vitamin B1, 146% more than black turtle bean.
  • The glycemic index of veggie burgers is higher.

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

Infographic

Veggie burger vs Black turtle bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +606.3%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +350.5%
Contains more IronIron +261%
Contains more CopperCopper +400%
Contains more ZincZinc +74.6%
Contains more PhosphorusPhosphorus +113.6%
Contains less SodiumSodium -98.4%
~equal in Manganese ~1mg

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%
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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +194.6%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin B3Vitamin B3 +92%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +211.1%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +258.1%
~equal in Vitamin E ~0.21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.286mg

All nutrients comparison - raw data values

Nutrient Veggie burger Black turtle bean DV% diff.
Vitamin B1 2.651mg 0.9mg 146%
Copper 0.2mg 1mg 89%
Vitamin B12 2.01µg 0µg 84%
Folate 124µg 444µg 80%
Iron 2.41mg 8.7mg 79%
Fiber 4.9g 15.5g 42%
Selenium 22.6µg 3.2µg 35%
Potassium 333mg 1500mg 34%
Phosphorus 206mg 440mg 33%
Magnesium 56mg 160mg 25%
Sodium 569mg 9mg 24%
Carbs 14.27g 63.25g 16%
Vitamin B5 0.289mg 0.899mg 12%
Protein 15.7g 21.25g 11%
Polyunsaturated fat 2.023g 0.387g 11%
Vitamin B3 3.753mg 1.955mg 11%
Zinc 1.26mg 2.2mg 9%
Calories 177kcal 339kcal 8%
Fats 6.3g 0.9g 8%
Saturated fat 1.44g 0.232g 5%
Vitamin C 4.5mg 0mg 5%
Monounsaturated fat 1.778g 0.078g 4%
Vitamin B2 0.244mg 0.193mg 4%
Choline 19.4mg 4%
Manganese 0.951mg 1mg 2%
Starch 5.78g 2%
Calcium 136mg 160mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B6 0.303mg 0.286mg 1%
Vitamin K 4.2µg 5.6µg 1%
Net carbs 9.37g 47.75g N/A
Sugar 1.07g 2.12g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.23mg 0.21mg 0%
Tryptophan 0.162mg 0.252mg 0%
Threonine 0.605mg 0.894mg 0%
Isoleucine 0.78mg 0.938mg 0%
Leucine 1.399mg 1.697mg 0%
Lysine 1.004mg 1.459mg 0%
Methionine 0.291mg 0.32mg 0%
Phenylalanine 0.885mg 1.149mg 0%
Valine 0.89mg 1.112mg 0%
Histidine 0.465mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +600%
Contains more WaterWater +456.5%
Contains more ProteinProtein +35.4%
Contains more CarbsCarbs +343.2%
Contains more OtherOther +42.9%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +2179.5%
Contains more Poly. FatPolyunsaturated fat +422.7%
Contains less Sat. FatSaturated fat -83.9%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.