Impossible vs. Beyond: A Nutritional Breakdown
When navigating the plant-based meat aisle, two brands dominate the conversation: Impossible Foods and Beyond Meat. Both aim to replicate the taste and texture of real beef, but they do so using different formulations and have distinct nutritional profiles. While both are often seen as healthier alternatives to traditional ground beef due to the absence of cholesterol, they are still highly processed and contain notable levels of sodium and saturated fat. The 'healthier' option depends largely on which nutritional factors are most important to you, as each product has its own pros and cons.
Comparing the Ingredients
One of the most significant differences between Impossible and Beyond lies in their primary ingredients and protein sources. Impossible Burgers are based on soy protein concentrate, while Beyond Burgers primarily use pea protein, with other legumes like mung beans and brown rice protein also included. The sourcing of flavor and color is another key differentiator. Impossible's distinctive 'meaty' flavor and red hue come from soy leghemoglobin, a heme protein derived from genetically engineered yeast. In contrast, Beyond achieves its color and flavor using beet juice extract and natural flavors, making it a non-GMO and soy-free option. For those with dietary restrictions or preferences, these differences are critical.
Nutritional Facts at a Glance
To provide a clear comparison, let's examine the nutritional data for a standard 4-ounce patty of each product. Exact numbers can vary slightly depending on the specific product (e.g., ground vs. pre-made patties) and brand updates, but the general trends hold true.
| Nutritional Factor (per 4 oz patty) | Impossible Burger (Original) | Beyond Burger (Original) |
|---|---|---|
| Calories | ~230-240 | ~230-250 |
| Total Fat | 14g | 18g |
| Saturated Fat | 8g | 6g |
| Protein | 19g | 20g |
| Carbohydrates | 9g | 3g |
| Dietary Fiber | 3g | 2g |
| Sodium | 370mg | 390mg |
| Cholesterol | 0mg | 0mg |
What do the numbers tell us?
- Saturated Fat: The most notable difference lies in saturated fat content. The Beyond Burger generally has less saturated fat, which many health experts link to heart health concerns. However, it's worth noting that both brands use coconut oil, a source of saturated fat, to create that juicy, fatty texture.
- Protein: Both provide a substantial amount of protein, comparable to an 80/20 ground beef patty. Beyond has a slight edge in protein per serving, but the protein quality (complete amino acid profile) can also differ due to their different protein sources.
- Sodium: Both are significantly higher in sodium than an unseasoned beef patty. However, the sodium content of a seasoned beef burger is likely to be similar to these plant-based options. Those monitoring their sodium intake should be mindful of either choice.
- Carbohydrates and Fiber: Impossible has more carbohydrates and slightly more fiber than Beyond. This is a minor difference, but worth considering depending on your dietary goals.
- Vitamins and Minerals: Impossible fortifies its products with a wider range of vitamins and minerals, including B vitamins, zinc, and calcium, in addition to the iron from its heme. This can be a benefit for vegans or vegetarians seeking these nutrients, which can be less available in some plant-based diets. Beyond also adds vitamins and minerals, though historically less fortified than Impossible.
Beyond the Label: Processing and Sourcing
While nutrition facts are important, some consumers also consider the level of processing and ingredient sourcing. Both are highly processed foods created to mimic meat. The Impossible Burger's use of genetically modified yeast to create heme is a concern for some consumers who prefer non-GMO products. For these individuals, the Beyond Burger is the preferred choice, as it is certified non-GMO and soy-free. However, the debate over GMOs and their health impacts is ongoing and complex. The environmental benefits of both products compared to traditional beef are a major draw for many, as they require significantly less land and water.
The Final Verdict: Which One is Healthier?
Ultimately, there is no single answer to which plant-based burger is healthier; it depends on individual health priorities. If minimizing saturated fat is your main goal, Beyond is the better option. If you are concerned about soy or GMOs, Beyond is also the clear winner. However, if maximum protein and vitamin fortification are priorities, Impossible holds a slight edge. Both are excellent ways to reduce red meat consumption and its associated environmental impact. For the best choice, consider your dietary needs and what you value most in a meat alternative. It's also worth remembering that homemade veggie burgers from whole foods like beans and vegetables are often the least processed and healthiest option of all.
