Pinto beans vs Black Turtle Beans — Health Impact and Nutrition Comparison

Introduction

In this article, we will discuss the differences between 2 types of beans: pinto beans and black turtle beans. 
In short, pinto beans and black turtle beans are not the same. They look different than one another, yet they share some nutritional similarities. 

We will dig deep into the nutritional and health impact differences between them. 

These beans are staple foods in Latin American cuisine, and they are considered part of the common beans family. 
Black turtle beans are also known as black beans. 

Nutrition Comparison

We will consider 100g of each in cooked forms.

Vitamins

Pinto beans are richer in folate and vitamin B6. Black beans are richer in vitamin B1. 

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.

Black turtle bean

4

Pinto beans

4

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+16.6%
Contains more Vitamin B3Vitamin B3	+65.7%
Contains more Vitamin B5Vitamin B5	+23.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+10.7%
Contains more Vitamin B6Vitamin B6	+197.4%
Contains more FolateFolate	+100%

~equal in Vitamin E ~0.94mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~3.5µg

~equal in Choline ~35.3mg

Health Impacts

Pinto beans are associated with reduced LDL cholesterol levels and a decreased risk of heart disease. In addition, pinto beans reduced average blood pressure (1)(2). 

Pinto beans shown to improve gut microbiome and reduce total blood lipid levels aswell (3). 
 

Overall, pinto beans are associated with a lower risk of heart disease and improvement of the gut microbiome (4)(5).

You can read about cranberry beans vs pinto beans in this article. 

Black turtle beans are associated with lower blood sugar levels, and decreased risks of insulin resistance and type 2 diabetes, and in addition, it is associated with improved gut microbiome and anticancer properties (6)(7).

You can read about navy beans vs white beans in this article.

Generalities

Pinto beans are larger than black turtle beans, and they are mostly mushier in texture. Pinto beans have an earthy flavor and nuttier taste than black beans. 

Both these dishes are used in Mexican, Central American, and South American dishes and dips. 

Black turtle beans are excellent to use in refried beans and soups. Both beans can be used for burritos, salads, and enchiladas. 

Choosing either comes down to your personal preference since both are healthy beans that can be added to your diet.

Pinto beans and black beans are among the best beans you can consume. Now, regarding which one of them is better and healthier, well, they are both excellent types of beans it is somehow not very correct to say one is better than the other. 

Black beans and pinto beans are served at one of the main sides at Chipotle that you should opt for instead of rice. Associating it with mild chili can be a good choice regarding nutrition and flavor profiles. 

References

1. https://pubmed.ncbi.nlm.nih.gov/31006805/ 
2. https://pubmed.ncbi.nlm.nih.gov/32917495/ 
3. https://pubmed.ncbi.nlm.nih.gov/17951475/ 
4. https://pubmed.ncbi.nlm.nih.gov/17634169/ 
5. https://pubmed.ncbi.nlm.nih.gov/33144228/ 
6. https://pubmed.ncbi.nlm.nih.gov/34441468/ 
7. https://pubmed.ncbi.nlm.nih.gov/29086840/ 
8. https://pubmed.ncbi.nlm.nih.gov/6940487/