Impossible vs. Beyond Burger: A Head-to-Head Nutritional Breakdown
For many, the choice between Impossible and Beyond is about more than just taste; it's a debate over ingredients, processing, and overall nutritional value. While both brands aim to replicate the beef burger experience, they take fundamentally different approaches, and these differences are crucial for health-conscious consumers to understand.
Ingredients and Protein Sources
One of the most significant differences between these two plant-based patties lies in their base ingredients and protein sources. Impossible Burgers are built primarily on soy protein concentrate, bolstered by potato protein. The signature "meaty" flavor and red color come from soy leghemoglobin, a heme protein produced through genetically modified yeast fermentation. Beyond Burgers, on the other hand, use a blend of pea, mung bean, and brown rice proteins. Instead of engineered heme, Beyond uses beet juice extract for its reddish color. This makes Beyond a soy-free and non-GMO option, which may be a deciding factor for some consumers.
Fat and Saturated Fat Content
Both Impossible and Beyond use coconut oil to mimic the juicy, fatty mouthfeel of a beef burger, which contributes to their saturated fat content. However, there is a notable difference between the two patties in this category. Older versions of the Impossible Burger contained significantly more saturated fat than the Beyond Burger. While recipes can change, Beyond has historically maintained a lower saturated fat profile, making it a potentially better choice for those watching their heart health. It's important to remember that the saturated fat in both is still comparable to, or higher than, lean ground beef, so neither is a low-fat option.
Sodium Levels
When comparing plant-based burgers to unseasoned ground beef, a clear discrepancy in sodium becomes apparent. Both Impossible and Beyond patties are heavily seasoned during production to enhance flavor, resulting in much higher sodium counts than plain beef. A 4-ounce Beyond Burger patty contains about 390mg of sodium, while a 4-ounce Impossible Burger contains roughly 370mg. While this is a significant amount compared to the average of 75mg in a 4-ounce serving of unseasoned 80/20 ground beef, it’s worth noting that many people heavily salt their beef burgers anyway. Still, for those on a low-sodium diet, this is a critical consideration.
The Issue of Processing and Overall Health
Nutrition experts consistently highlight that both Impossible and Beyond burgers are highly processed, ultra-processed foods. This means they contain refined protein isolates, additives, and various other ingredients that are far removed from their whole-food origins. While they offer benefits like zero cholesterol and the inclusion of fiber, they should not be confused with genuinely healthy plant-based options like homemade bean or lentil burgers. Health organizations and nutritionists suggest that these products are best consumed in moderation, not as a daily dietary staple.
Fortification and GMOs
Impossible Foods fortifies its burgers with additional vitamins and minerals, including B vitamins (B12, B6), zinc, and iron. This can be a benefit for vegans or vegetarians, who may need to supplement these nutrients. Beyond is also fortified but does not use genetically modified organisms (GMOs) in its products. This is a major point of differentiation for consumers who prefer to avoid GMO ingredients, even though regulatory bodies generally deem them safe.
Impossible vs. Beyond: Comparison Table (per 4oz serving)
| Nutrient | Impossible Burger (current) | Beyond Burger (current) | 80/20 Ground Beef (USDA) |
|---|---|---|---|
| Calories | ~230 | ~250 | ~290 |
| Total Fat | ~13g | ~18g | ~23g |
| Saturated Fat | ~6g | ~6g | ~9g |
| Cholesterol | 0mg | 0mg | ~80mg |
| Sodium | ~370mg | ~390mg | ~75mg |
| Total Carbohydrate | ~9g | ~3g | 0g |
| Dietary Fiber | ~5g | ~2g | 0g |
| Protein | ~19g | ~20g | ~19g |
*Note: Nutritional information can vary based on product version and preparation methods.
The Verdict: Which is Healthier?
The answer to which is healthier, Impossible or Beyond Burger, isn't a simple one and depends largely on individual dietary priorities. If you are focused on minimizing saturated fat, Beyond Burger may have a slight edge. If avoiding genetically modified organisms or soy is a priority, Beyond is the clear winner. However, if you are a vegan or vegetarian seeking a product fortified with key vitamins and don't mind GMOs, Impossible might be more appealing. The bottom line, according to health experts, is that both are heavily processed convenience foods that should be enjoyed in moderation. For truly optimal health, whole-food alternatives like black bean or lentil patties are a superior choice, as they provide fiber and nutrients without the added sodium and saturated fat.
Conclusion: A Step, Not a Destination, on the Path to Health
In the end, neither the Impossible nor Beyond Burger is a nutritional panacea. They serve as excellent transition foods for those looking to reduce their meat consumption or seeking a satisfying plant-based alternative on occasion. However, their high sodium, saturated fat from coconut oil, and ultra-processed nature mean they should not be viewed as a daily health food. For maximum health benefits, the focus should remain on a diet rich in whole, unprocessed plant foods. So, whether you prefer the soy-based Impossible or the pea-based Beyond is a matter of personal preference, dietary needs, and ethical considerations. The most important health decision is to consume them mindfully as part of a balanced, whole-food-focused diet. For more detailed information on plant-based alternatives, consider reading insights from experts Harvard Health on Plant-Based Burgers.
A Note on Processed Food: While both are processed, experts argue that the health implications of processed plant products versus processed animal products (like beef) are still being researched, but replacing red meat with plant-based protein can lower disease risk.
