Veggie burgers or soyburgers vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Veggie burgers or soyburgers, unprepared is higher in more vitamins & minerals

Calories (kcal)

Veggie burgers 177
Beans 237

Protein (g)

Veggie burgers 15.7
Beans 3.80

Carbs (g)

Veggie burgers 14.3
Beans 55.0

Fat (g)

Veggie burgers 6.30
Beans 0.030

Fiber (g)

Veggie burgers 4.90
Beans —

Quick answers

Which has more protein?

Veggie burgers or soyburgers, unprepared — 15.7g vs 3.80g per 100g.

Which has fewer calories?

Veggie burgers or soyburgers, unprepared — 177 vs 237 kcal per 100g.

Which is more nutrient-dense?

Veggie burgers or soyburgers, unprepared scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Veggie burgers or soyburgers Beans
Energy
Energy 177 kcal 237 kcal
Macronutrients
Water 61.2 g 40.6 g
Protein 15.7 g 3.80 g
Total lipid (fat) 6.30 g 0.030 g
Carbohydrate, by difference 14.3 g 55.0 g
Fiber, total dietary 4.90 g —
Fats & Fatty Acids
Fatty acids, total saturated 1.44 g 0.011 g
Fatty acids, total monounsaturated 1.78 g 0.003 g
Fatty acids, total trans — 0 g
Cholesterol 5.00 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 4.50 mg 0 mg
Thiamin (Vitamin B1) 2.65 mg 0.101 mg
Riboflavin (Vitamin B2) 0.244 mg 0.056 mg
Niacin (Vitamin B3) 3.75 mg 0.631 mg
Pantothenic acid (Vitamin B5) 0.289 mg 0.378 mg
Vitamin B-6 — Pyridoxine 0.303 mg 0.084 mg
Biotin (Vitamin B7) 124 ug 107 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 19.4 mg —
Vitamin B-12 — Cobalamin 2.01 ug 0 ug
Vitamin A, RAE 1.00 ug 0 ug
Carotene, beta 10.0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.230 mg —
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 136 mg 22.0 mg
Iron, Fe 2.41 mg 1.13 mg
Magnesium, Mg 56.0 mg 31.0 mg
Phosphorus, P 206 mg 74.0 mg
Potassium, K 333 mg 119 mg
Sodium, Na 569 mg 218 mg
Zinc, Zn 1.26 mg 1.56 mg
Copper, Cu 0.200 mg 0.265 mg
Manganese, Mn 0.951 mg 0.504 mg
Selenium, Se 22.6 ug 3.20 ug
Other Nutrients
Energy 739 kj 992 kj
Ash 2.52 g 0.580 g
Total Sugars 1.07 g —
Sucrose 0.620 g —
Glucose 0.260 g —
Fructose 0.130 g —
Lactose 0.060 g —
Maltose 0 g —
Galactose 0 g —
Starch 5.78 g —
Folic acid (Vitamin B9 — synthetic) 124 ug 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 124 ug 107 ug
Betaine 6.10 mg —
Vitamin B-12, added 2.01 ug —
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 16.0 IU 5.00 IU
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 0 ug —
Vitamin E, added 0 mg —
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 4.20 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0.900 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0.099 g —
SFA 10:0 (Capric acid) 0.081 g —
SFA 12:0 (Lauric acid) 0.032 g —
SFA 14:0 (Myristic acid) 0.112 g —
SFA 15:0 (Pentadecanoic acid) 0.011 g —
SFA 16:0 (Palmitic acid) 0.805 g —
SFA 17:0 (Margaric acid) 0.008 g —
SFA 18:0 (Stearic acid) 0.267 g —
SFA 20:0 (Arachidic acid) 0.018 g —
SFA 22:0 (Behenic acid) 0.007 g —
MUFA 14:1 (Myristoleic acid) 0.008 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.023 g —
MUFA 17:1 (Heptadecenoic acid) 0.002 g —
MUFA 18:1 (Omega-9, Oleic acid family) 1.72 g 0.003 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.023 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 2.02 g 0.006 g
PUFA 18:2 (Omega-6, Linoleic acid) 1.94 g 0.006 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0 g —
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.081 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.001 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.162 g 0.036 g
Threonine (EAA) 0.605 g 0.129 g
Isoleucine (EAA, BCAA) 0.780 g 0.151 g
Leucine (EAA, BCAA) 1.40 g 0.319 g
Lysine (EAA) 1.00 g 0.286 g
Methionine (EAA) 0.291 g 0.040 g
Cystine (conditionally essential) 0.260 g 0.035 g
Phenylalanine (EAA) 0.885 g 0.201 g
Tyrosine (conditionally essential) 0.652 g 0.113 g
Valine (EAA, BCAA) 0.890 g 0.196 g
Arginine (conditionally essential) 1.04 g 0.246 g
Histidine (EAA) 0.465 g 0.100 g
Alanine 0.726 g 0.222 g
Aspartic acid 1.55 g 0.451 g
Glutamic acid 4.09 g 0.593 g
Glycine (conditionally essential) 0.660 g 0.145 g
Proline (conditionally essential) 1.30 g 0.167 g
Serine 0.967 g 0.187 g
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Choline
Choline from glycerophoshocholine 1.10 mg —
Choline from phosphatidylcholine 4.60 mg —
Choline from phosphocholine 0.200 mg —
Choline from sphingomyelin 0.500 mg —
Free Choline 13.0 mg —
Total Choline 19.0 mg —

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Veggie burgers or soyburgers, unprepared nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +2525% in Veggie burgers or soyburgers, unprepared Selenium, Se +606% in Veggie burgers or soyburgers, unprepared Calcium, Ca +518% in Veggie burgers or soyburgers, unprepared Niacin (Vitamin B3) +495% in Veggie burgers or soyburgers, unprepared

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