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  6. Beans vs. Pinto beans

Beans vs. Pinto beans — In-Depth Nutrition Comparison

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Important differences between beans and pinto beans

  • Beans have less folate, iron, fiber, vitamin B6, phosphorus, and vitamin E.
  • Pinto beans's daily need coverage for folate is 37% more.
  • Beans have 23 times more sugar than pinto beans. Beans have 7.78g of sugar, while pinto beans has 0.34g.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Beans vs Pinto beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more ZincZinc +42.9%
Contains more MagnesiumMagnesium +56.3%
Contains more PotassiumPotassium +47.3%
Contains more IronIron +620.7%
Contains more PhosphorusPhosphorus +41.3%
Contains more SeleniumSelenium +37.8%
~equal in Calcium ~46mg
~equal in Copper ~0.219mg
~equal in Sodium ~1mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin CVitamin C +287.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +35.2%
Contains more Vitamin EVitamin E +526.7%
Contains more Vitamin B1Vitamin B1 +28.7%
Contains more Vitamin B6Vitamin B6 +76.2%
Contains more Vitamin KVitamin K +337.5%
Contains more FolateFolate +616.7%
Contains more CholineCholine +14.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.062mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Pinto beans DV% diff.
Folate 24µg 172µg 37%
Iron 0.29mg 2.09mg 23%
Manganese 0.453mg 20%
Fiber 5.5g 9g 14%
Vitamin B6 0.13mg 0.229mg 8%
Protein 4.8g 9.01g 8%
Phosphorus 104mg 147mg 6%
Starch 15.15g 6%
Vitamin E 0.15mg 0.94mg 5%
Zinc 1.4mg 0.98mg 4%
Potassium 296mg 436mg 4%
Vitamin B1 0.15mg 0.193mg 4%
Vitamin B5 0.21mg 4%
Magnesium 32mg 50mg 4%
Vitamin C 3.1mg 0.8mg 3%
Selenium 4.5µg 6.2µg 3%
Vitamin K 0.8µg 3.5µg 2%
Calories 105kcal 143kcal 2%
Carbs 20.49g 26.22g 2%
Vitamin A 5µg 0µg 1%
Copper 0.206mg 0.219mg 1%
Vitamin B3 0.43mg 0.318mg 1%
Choline 30.8mg 35.3mg 1%
Fats 0.4g 0.65g 0%
Net carbs 14.99g 17.22g N/A
Calcium 50mg 46mg 0%
Sugar 7.78g 0.34g N/A
Sodium 1mg 1mg 0%
Vitamin B2 0.06mg 0.062mg 0%
Saturated fat 0.103g 0.136g 0%
Monounsaturated fat 0.035g 0.133g 0%
Polyunsaturated fat 0.172g 0.235g 0%
Tryptophan 0.108mg 0%
Threonine 0.331mg 0%
Isoleucine 0.426mg 0%
Leucine 0.765mg 0%
Lysine 0.63mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.531mg 0%
Valine 0.519mg 0%
Histidine 0.247mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more WaterWater +15.3%
Contains more OtherOther +46.2%
Contains more ProteinProtein +87.7%
Contains more FatsFats +62.5%
Contains more CarbsCarbs +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains less Sat. FatSaturated fat -24.3%
Contains more Mono. FatMonounsaturated fat +280%
Contains more Poly. FatPolyunsaturated fat +36.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.