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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.
  • Pinto beans has a lower glycemic index than arborio rice.

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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pinto beans Arborio rice DV% diff.
Fiber 9g 36%
Folate 172µg 59µg 28%
Copper 0.219mg 0.072mg 16%
Phosphorus 147mg 33mg 16%
Protein 9.01g 2.36g 13%
Vitamin B6 0.229mg 0.059mg 13%
Potassium 436mg 26mg 12%
Magnesium 50mg 8mg 10%
Iron 2.09mg 1.46mg 8%
Vitamin B3 0.318mg 1.493mg 7%
Vitamin E 0.94mg 6%
Choline 35.3mg 6%
Starch 15.15g 6%
Calcium 46mg 1mg 5%
Zinc 0.98mg 0.4mg 5%
Manganese 0.453mg 0.357mg 4%
Vitamin B2 0.062mg 0.016mg 4%
Vitamin B5 0.21mg 0.397mg 4%
Vitamin K 3.5µg 3%
Selenium 6.2µg 7.5µg 2%
Vitamin B1 0.193mg 0.164mg 2%
Polyunsaturated fat 0.235g 0.05g 1%
Calories 143kcal 130kcal 1%
Carbs 26.22g 28.73g 1%
Vitamin C 0.8mg 0mg 1%
Fats 0.65g 0.19g 1%
Net carbs 17.22g 28.73g N/A
Sugar 0.34g N/A
Sodium 1mg 0mg 0%
Saturated fat 0.136g 0.051g 0%
Monounsaturated fat 0.133g 0.058g 0%
Tryptophan 0.108mg 0.027mg 0%
Threonine 0.331mg 0.084mg 0%
Isoleucine 0.426mg 0.102mg 0%
Leucine 0.765mg 0.195mg 0%
Lysine 0.63mg 0.085mg 0%
Methionine 0.117mg 0.056mg 0%
Phenylalanine 0.531mg 0.126mg 0%
Valine 0.519mg 0.144mg 0%
Histidine 0.247mg 0.056mg 0%

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%

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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. 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.