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Cranberry beans vs. Pinto beans — Health Impact and Nutrition Comparison

Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on January 24, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Cranberry beans
vs
Pinto beans

Summary

Cranberry beans contain more zinc, vitamin B3, and folate. They also contain lower calories and have a lower GI content.

Pinto beans, on the other hand, provide more vitamin B6, vitamin C, potassium, choline, and phosphorus. Pinto beans also provide more net carbs, dietary fiber, and calories. 

Table of contents

  1. Introduction
    1. Taste and Use 
      1. Nutrition
        1. Macronutrients and Calories
          1. Calories
            1. Protein
              1. Fats
                1. Carbohydrates
                  1. Vitamins
                    1. Minerals
                      1. Glycemic Index
                        1. Acidity
                        2. Weight Loss & Diets
                          1. Health Benefits
                            1. Cardiovascular Health
                              1. Digestive Health
                              2. Sources

                                Introduction

                                Cranberry beans and pinto beans are legumes and belong to the family Fabaceae. Pinto beans come from Mexico, whereas cranberry beans are native to South America. At first sight, pinto beans and cranberry beans look the same. 

                                Compared to pinto beans, cranberry beans are large. Cranberry beans (Borlotti beans) have big red or black specks. Pinto beans, on the other hand, are medium size and have dark-brown flecks. After cooking, both lose their spots and become darker.

                                Nevertheless, they have different tastes, nutritional values, and health effects.

                                Taste and Use 

                                Cranberry beans have a rich, nutty, and slightly sweet flavor. Pinto beans have a mild, earthy flavor with a creamy texture․

                                Pinto beans and cranberry beans have various culinary uses. You can add beans to salads, soups, and dips.

                                Nutrition

                                We will compare the nutritional information of cranberry beans and pinto beans in this part of the article.

                                Macronutrients and Calories

                                Cranberry beans are slightly high in protein, whereas pinto beans are high in net carbs, dietary fiber, and fat content.

                                Macronutrient Comparison

                                Macronutrient breakdown side-by-side comparison
                                9% 24% 65%
                                Protein: 9.34 g
                                Fats: 0.46 g
                                Carbs: 24.46 g
                                Water: 64.65 g
                                Other: 1.09 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 FatsFats +41.3%
                                ~equal in Protein ~9.01g
                                ~equal in Carbs ~26.22g
                                ~equal in Water ~62.95g
                                ~equal in Other ~1.17g

                                Calories

                                In comparison to cranberry beans, pinto beans provide more calories. A hundred grams of cranberry beans contain 136 calories, whereas the same amount of pinto beans provides 143 calories.

                                Protein

                                Cranberry beans contain 9.34g of protein per 100g. Pinto beans provide 9.01g of protein. Both contain all essential amino acids.

                                Fats

                                The fat content in cranberry beans and pinto beans is not high. Both provide less than 1g of fat per 100 g. Cranberry beans contain 0.46g of fats, whereas pinto beans 0.65g. 

                                Fat Type Comparison

                                Fat type breakdown side-by-side comparison
                                33% 11% 56%
                                Saturated Fat: Sat. Fat 0.119 g
                                Monounsaturated Fat: Mono. Fat 0.04 g
                                Polyunsaturated fat: Poly. Fat 0.199 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 -12.5%
                                Contains more Mono. FatMonounsaturated Fat +232.5%
                                Contains more Poly. FatPolyunsaturated fat +18.1%

                                Carbohydrates

                                Pinto beans contain more carb content compared to cranberry beans. A hundred grams of pinto beans contain 26.22g of carbs, of which 9g are dietary fiber and 17.22g are net carbs.

                                A hundred grams of cranberry beans contain 24.46g of carbohydrates, of which 8.6g are dietary fiber and 15.86g are net carbs.

                                Cranberry beans and pinto beans are cholesterol-free. 

                                Carbohydrate type comparison

                                Carbohydrate type breakdown side-by-side comparison
                                98% 2%
                                Starch: 15.15 g
                                Sucrose: 0.34 g
                                Glucose: 0 g
                                Fructose: 0 g
                                Lactose: 0 g
                                Maltose: 0 g
                                Galactose: 0 g

                                Vitamins

                                Pinto beans are higher in vitamins B6, E, C, and K. Cranberry beans contain more vitamins B3 and folate.

                                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.
                                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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
                                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 B2Vitamin B2 +11.3%
                                Contains more Vitamin B3Vitamin B3 +61.9%
                                Contains more Vitamin B5Vitamin B5 +14.3%
                                Contains more FolateFolate +20.3%
                                Contains more Vitamin CVitamin C +∞%
                                Contains more Vitamin B6Vitamin B6 +182.7%
                                ~equal in Vitamin A ~0IU
                                ~equal in Vitamin D ~0µg
                                ~equal in Vitamin B1 ~0.193mg
                                ~equal in Vitamin B12 ~0µg

                                Minerals

                                Pinto beans are richer in mineral content compared to cranberry beans.

                                Pinto beans contain more potassium, phosphorus, and selenium content. Cranberry beans, on the other hand, provide more calcium and zinc. 

                                Pinto beans contain 35.3 mg of choline per 100 grams, whereas cranberry beans do not contain it.

                                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.
                                Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
                                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 +16.3%
                                Contains more PotassiumPotassium +12.7%
                                Contains more ManganeseManganese +22.4%
                                Contains more SeleniumSelenium +376.9%
                                ~equal in Magnesium ~50mg
                                ~equal in Calcium ~46mg
                                ~equal in Iron ~2.09mg
                                ~equal in Copper ~0.219mg
                                ~equal in Phosphorus ~147mg
                                ~equal in Sodium ~1mg

                                Glycemic Index

                                Cranberry beans and pinto beans are low-GI foods. The glycemic index of cranberry beans is 35, whereas pinto beans have a glycemic index of 39.

                                Acidity

                                Calculating the potential renal acid load or PRAL reveals how much acid or base a specific diet produces inside the body. The PRAL value of cranberry beans is -0.5, whereas pinto beans have a PRAL value -1.2. Both are alkaline.

                                Weight Loss & Diets

                                Cranberry and pinto beans are good DASH diet alternatives due to their low fat, low sodium, and high protein content.

                                Because cranberry beans and pinto beans contain a high amount of carbohydrates, they are not keto-friendly.

                                Both are suitable for vegan and vegetarian diets.

                                Cranberry beans and pinto beans are not a good option for the paleo diet because of their high carb content.

                                Health Benefits

                                Cardiovascular Health

                                Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

                                According to this study, pinto beans and cranberry beans may lower LDL (bad cholesterol) levels in the blood and improve lipid profiles (1.2).

                                Some peptides in pinto beans may inhibit the activity of ACE (angiotensin-converting enzyme), similar to antihypertensive medications (Captopril, Lisinopril, Perindopril, etc.).  Regarding cranberry beans, this effect is unknown (3).

                                In conclusion, bean consumption is associated with a reduction in CVD risk factors (4).

                                Digestive Health

                                As Pinto beans are rich in fiber, they have a protective effect on cecal gut microflora and gut inflammatory markers. Pinto beans also have prebiotic benefits by reducing early immunosuppression and intestinal permeability(5).

                                Cranberry beans, on the other hand, may aid in managing digestive diseases. Cranberry beans lowered the abundance of the Clostridiaceae, Peptococcaceae, Peptostreptococcaceae, Rikenellaceae, and Pophyromonadaceae families, while increasing the abundance of S24-7 and Prevotellaceae families. Moreover, cranberry beans reduced colonic histological damage during colitis and decreased inflammatory cytokines circulation(6).

                                Sources

                                1. https://pubmed.ncbi.nlm.nih.gov/17951475/
                                2. https://www.sciencedirect.com/science/article/abs/pii/S0308814615004720
                                3. https://www.sciencedirect.com/science/article/abs/pii/S030881461730746X
                                4. https://www.sciencedirect.com/science/article/abs/pii/S2405457723000098
                                5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6574449/
                                6. https://pubmed.ncbi.nlm.nih.gov/26878790/
                                Article author photo Sveta Badalyan
                                Education: General Medicine at YSMU
                                Last updated: January 24, 2024
                                Medically reviewed by Igor Bussel

                                Infographic

                                Cranberry beans vs Pinto beans infographic
                                Infographic link

                                Comparison summary table

                                Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                                Cranberry beans Pinto beans
                                Lower in price ok
                                Lower in Sugar ok
                                Lower in Saturated Fat ok
                                Lower in Glycemic Index ok
                                Lower in Cholesterol Equal
                                Lower in Sodium Equal
                                Rich in minerals Equal
                                Rich in vitamins Equal

                                All nutrients comparison - raw data values

                                Nutrient Cranberry beans Pinto beans Opinion
                                Calories 136kcal 143kcal Pinto beans
                                Protein 9.34g 9.01g Cranberry beans
                                Fats 0.46g 0.65g Pinto beans
                                Vitamin C 0mg 0.8mg Pinto beans
                                Net carbs 15.86g 17.22g Pinto beans
                                Carbs 24.46g 26.22g Pinto beans
                                Magnesium 50mg 50mg
                                Calcium 50mg 46mg Cranberry beans
                                Potassium 387mg 436mg Pinto beans
                                Iron 2.09mg 2.09mg
                                Sugar 0.34g Cranberry beans
                                Fiber 8.6g 9g Pinto beans
                                Copper 0.231mg 0.219mg Cranberry beans
                                Zinc 1.14mg 0.98mg Cranberry beans
                                Starch 15.15g Pinto beans
                                Phosphorus 135mg 147mg Pinto beans
                                Sodium 1mg 1mg
                                Vitamin E 0.94mg Pinto beans
                                Manganese 0.37mg 0.453mg Pinto beans
                                Selenium 1.3µg 6.2µg Pinto beans
                                Vitamin B1 0.21mg 0.193mg Cranberry beans
                                Vitamin B2 0.069mg 0.062mg Cranberry beans
                                Vitamin B3 0.515mg 0.318mg Cranberry beans
                                Vitamin B5 0.24mg 0.21mg Cranberry beans
                                Vitamin B6 0.081mg 0.229mg Pinto beans
                                Vitamin K 3.5µg Pinto beans
                                Folate 207µg 172µg Cranberry beans
                                Choline 35.3mg Pinto beans
                                Saturated Fat 0.119g 0.136g Cranberry beans
                                Monounsaturated Fat 0.04g 0.133g Pinto beans
                                Polyunsaturated fat 0.199g 0.235g Pinto beans
                                Tryptophan 0.111mg 0.108mg Cranberry beans
                                Threonine 0.393mg 0.331mg Cranberry beans
                                Isoleucine 0.412mg 0.426mg Pinto beans
                                Leucine 0.746mg 0.765mg Pinto beans
                                Lysine 0.641mg 0.63mg Cranberry beans
                                Methionine 0.14mg 0.117mg Cranberry beans
                                Phenylalanine 0.505mg 0.531mg Pinto beans
                                Valine 0.489mg 0.519mg Pinto beans
                                Histidine 0.26mg 0.247mg Cranberry beans

                                Which food is preferable for your diet?

                                ok
                                ok
                                is better in case of low diet
                                Cranberry beans Pinto beans
                                Low Calories diet ok
                                Low Fats diet ok
                                Low Carbs diet ok
                                Low Glycemic Index diet ok

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                                Vitamins & Minerals Daily Need Coverage Score

                                The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
                                Vitamins Daily Need Coverage Score
                                20%
                                Cranberry beans
                                24%
                                Pinto beans
                                Minerals Daily Need Coverage Score
                                38%
                                Cranberry beans
                                42%
                                Pinto beans

                                Comparison summary

                                Which food is cheaper?
                                Pinto beans
                                Pinto beans is cheaper (difference - $2.4)
                                Which food is lower in Sugar?
                                Cranberry beans
                                Cranberry beans is lower in Sugar (difference - 0.34g)
                                Which food is lower in Saturated Fat?
                                Cranberry beans
                                Cranberry beans is lower in Saturated Fat (difference - 0.017g)
                                Which food is lower in glycemic index?
                                Cranberry beans
                                Cranberry beans is lower in glycemic index (difference - 4)
                                Which food contains less Cholesterol?
                                ?
                                The foods are relatively equal in Cholesterol (0 mg)
                                Which food contains less Sodium?
                                ?
                                The foods are relatively equal in Sodium (1 mg)
                                Which food is richer in minerals?
                                ?
                                It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
                                Which food is richer in vitamins?
                                ?
                                It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

                                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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.