Take Two: Black Bean Burger vs. Soybean Burger

Find out which burgers packs the biggest protein punch.
By Kathy C. Kitchens, R.D

Ready-made veggie burgers offer a great way to keep your saturated fat intake in check and add protein to meatless diets. Even though soy-based burgers and black bean burgers are naturally cholesterol-free and have similar calorie and fiber profiles, soy provides a bit more protein, which is welcome in vegetarian diets. Soy burgers also contain twice the amount of calcium and iron―nearly 10 percent and 22 percent of the recommended intake, respectively. However, they also contain more fat. Try both, and choose the one that you like best.

Black Bean Burger
115 calories
5 grams fiber
12 grams protein
1 gram total fat
56 milligrams calcium
2 milligrams iron
Soybean Burger
124 calories
6 grams fiber
18 grams protein
4 grams total fat
102 milligrams calcium
4 milligrams iron