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  6. Pinto beans vs. Arborio rice

Pinto beans vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between Pinto beans and Arborio rice?

  • Pinto beans is richer in Folate, Copper, Phosphorus, Vitamin B6, Potassium, Magnesium, Iron, and Zinc, yet Arborio rice is richer in Vitamin B3.
  • Pinto beans's daily need coverage for Folate is 28% higher.
  • Pinto beans has 46 times more Calcium than Arborio rice. Pinto beans has 46mg of Calcium, while Arborio rice has 1mg.

We used Beans, pinto, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Pinto beans vs Arborio rice 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +525%
Contains more CalciumCalcium +4500%
Contains more PotassiumPotassium +1576.9%
Contains more IronIron +43.2%
Contains more CopperCopper +204.2%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +345.5%
Contains more ManganeseManganese +26.9%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +21%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
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% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.7%
Contains more Vitamin B2Vitamin B2 +287.5%
Contains more Vitamin B6Vitamin B6 +288.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +191.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +369.5%
Contains more Vitamin B5Vitamin B5 +89%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +281.8%
Contains more FatsFats +242.1%
Contains more OtherOther +515.8%
~equal in Carbs ~28.73g
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
32% 36% 31%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated Fat +129.3%
Contains more Poly. FatPolyunsaturated fat +370%
Contains less Sat. FatSaturated Fat -62.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pinto beans Arborio rice Opinion
Calories 143kcal 130kcal Pinto beans
Protein 9.01g 2.36g Pinto beans
Fats 0.65g 0.19g Pinto beans
Vitamin C 0.8mg 0mg Pinto beans
Net carbs 17.22g 28.73g Arborio rice
Carbs 26.22g 28.73g Arborio rice
Magnesium 50mg 8mg Pinto beans
Calcium 46mg 1mg Pinto beans
Potassium 436mg 26mg Pinto beans
Iron 2.09mg 1.46mg Pinto beans
Sugar 0.34g Arborio rice
Fiber 9g Pinto beans
Copper 0.219mg 0.072mg Pinto beans
Zinc 0.98mg 0.4mg Pinto beans
Starch 15.15g Pinto beans
Phosphorus 147mg 33mg Pinto beans
Sodium 1mg 0mg Arborio rice
Vitamin E 0.94mg Pinto beans
Manganese 0.453mg 0.357mg Pinto beans
Selenium 6.2µg 7.5µg Arborio rice
Vitamin B1 0.193mg 0.164mg Pinto beans
Vitamin B2 0.062mg 0.016mg Pinto beans
Vitamin B3 0.318mg 1.493mg Arborio rice
Vitamin B5 0.21mg 0.397mg Arborio rice
Vitamin B6 0.229mg 0.059mg Pinto beans
Vitamin K 3.5µg Pinto beans
Folate 172µg 59µg Pinto beans
Choline 35.3mg Pinto beans
Saturated Fat 0.136g 0.051g Arborio rice
Monounsaturated Fat 0.133g 0.058g Pinto beans
Polyunsaturated fat 0.235g 0.05g Pinto beans
Tryptophan 0.108mg 0.027mg Pinto beans
Threonine 0.331mg 0.084mg Pinto beans
Isoleucine 0.426mg 0.102mg Pinto beans
Leucine 0.765mg 0.195mg Pinto beans
Lysine 0.63mg 0.085mg Pinto beans
Methionine 0.117mg 0.056mg Pinto beans
Phenylalanine 0.531mg 0.126mg Pinto beans
Valine 0.519mg 0.144mg Pinto beans
Histidine 0.247mg 0.056mg Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans Arborio rice
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
24%
Pinto beans
12%
Arborio rice
Minerals Daily Need Coverage Score
42%
Pinto beans
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $1)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.085g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.