A modern plant burger can come quite close to beef in texture and protein, but that does not make its Nutrition Facts panel “the same, only plant-based.” When a current Beyond Burger and raw 90/10 ground beef are normalized to 100 g, the plant patty has slightly less protein and saturated fat, but more sodium and slightly more calories.
Nutrition per 100 g
| Beyond Burger | Raw 90/10 ground beef | |
|---|---|---|
| Calories | ~204 | ~176 |
| Protein | ~17.7 g | ~20 g |
| Total fat | ~12.4 g | ~10 g |
| Saturated fat | ~1.8 g | ~3.9 g |
| Sodium | ~310 mg | ~66 mg before seasoning |
Protein is close: beef provides only about 2.3 g more per 100 g. Saturated fat in the plant patty is less than half—about 1.8 versus 3.9 g—while sodium is almost five times higher before any salt is added to the beef.
Plant-based does not automatically mean lower-calorie
The plant burger is about 204 calories per 100 g versus 176 for the beef reference, a difference of roughly 28 calories. That is not enormous in a full meal, but it shows why “plant-based” is not a synonym for “light.”
These patties are formulated to reproduce the juiciness and texture of beef, and added fats are part of how they do it.
The saturated-fat advantage is specific, not universal
In this comparison the plant patty provides about 2.1 g less saturated fat per 100 g. Other meatless burgers use different fat systems, so the result should not be applied automatically to every brand.
Sodium tells a different story
The Beyond patty arrives pre-seasoned at roughly 310 mg sodium per 100 g. Fresh beef starts around 66 mg. Salting the beef narrows that gap, but the practical point remains: much of the plant burger’s sodium is already built into the product before cooking.
Micronutrients depend on the food and fortification
Beef naturally supplies vitamin B12, zinc, and heme iron. Plant burgers may contribute iron and other minerals and can be fortified, but formulas differ substantially between brands. They may also provide some fiber, which beef does not.
Ingredient lists explain much of the variation among plant-based burgers. Some are built from soy or pea protein, others from beans, grains, mushrooms, or vegetables. A highly engineered meat analogue can have a very different protein, sodium, and fat profile from a simple bean patty even though both are called plant-based burgers.
Beef burgers vary too. Fat percentage changes calories and saturated fat substantially, and seasoning changes sodium. Comparing a lean beef patty with a high-fat plant burger can produce a different result from comparing a standard beef burger with a lower-fat plant option. Matching serving size and preparation is essential.
Cooking and toppings often narrow or widen the gap more than the patty itself. Cheese, bacon, mayonnaise, large buns, and salty sauces can dominate the final meal. A burger with vegetables and a moderate bun may look nutritionally different from the same patty in a heavily loaded restaurant build.
The choice can therefore depend on priorities. Someone reducing red meat may value a plant-based substitute for environmental or dietary reasons; another person may prefer a minimally processed bean patty; someone focused on protein may compare grams and amino-acid sources. The category name alone cannot answer every goal.
Fiber is one area where many plant-based patties can have an advantage, because beef contains none. The amount varies widely, however, and some highly refined alternatives provide only a few grams. Bean-based patties often contribute more fiber but may have less protein and a different texture.
Environmental or ethical reasons may drive the choice independently of nutrition. Those motivations are legitimate but separate from the nutrient comparison. A product can align with a person’s values while still being high in sodium, just as beef can be minimally processed yet high in saturated fat.
Which is better?
There is no category-wide answer. In this specific comparison, the plant burger is clearly lower in saturated fat but higher in sodium and slightly higher in calories; beef is slightly higher in protein and has a different micronutrient profile. The bun, sauces, portion size, and rest of the meal can matter just as much as the patty label.
Sources
- Beyond — Beyond Burger — Current label normalized to 100 g.
- USDA FoodData Central — raw 90/10 ground beef — Reference values.