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Pinto beans vs Black Turtle Beans - Which one is healthier?

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on December 20, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Pinto beans
vs
Black turtle bean

Summary

Pinto beans are richer in fiber,  manganese, zinc, selenium, folate, and vitamin B6. In comparison, black turtle beans are richer in copper, iron, and vitamin B1. Pinto beans have more cardiovascular health benefits, and in comparison, black beans have antidiabetic and anticarcinogenic properties. 

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. 

Nutrients content

We will consider 100g of each in cooked forms.

Calories

They have similar amounts of calories.

Carbs

Pinto beans are slightly higher in carbs compared to black turtle beans. Pinto beans contain 26 grams of carbs, whereas black turtle beans contain 24 grams. 

Fiber

Their fiber profile is very rich yet similar. Pinto contains slightly higher amounts of fiber, but the difference is irrelevant. 

Pinto beans contain 9g of fiber, whereas black turtle beans contain 8.3g. 

@carbtypebreakdown

Fat

Their fat content is negligible.

Protein

Their protein content is similar. Pinto beans contain 9g of protein, whereas black turtle beans contain 8.2g. 


Their macronutrient profiles are nearly similar to one another. 

 

Minerals

Pinto beans are richer in manganese, zinc, and selenium. In contrast, black turtle beans are richer in copper and iron. Both contain nearly identical amounts of magnesium and calcium. 

@mineralcoverage

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B6 +197.4%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +16.6%
Contains more Vitamin B3 +65.7%
Contains more Vitamin B5 +23.8%
Equal in Vitamin E - 0.87
Equal in Vitamin B2 - 0.056
Equal in Choline - 32.6
Equal in Vitamin K - 3.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 20% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B6 +197.4%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +16.6%
Contains more Vitamin B3 +65.7%
Contains more Vitamin B5 +23.8%
Equal in Vitamin E - 0.87
Equal in Vitamin B2 - 0.056
Equal in Choline - 32.6
Equal in Vitamin K - 3.3

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.

Vegan/Vegetarian diet

Pinto beans and black turtle beans are excellent alternative sources of plant-based proteins. 

Black turtle beans are richer in iron than pinto beans, which is important in vegan and vegetarian diets. However, to increase the bioavailability of this iron, it is important to mix these beans with vitamin C-rich foods (8).

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. 

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: December 20, 2023
Medically reviewed by Igor Bussel

Infographic

Pinto beans vs Black turtle bean 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.
Contains less Sodium -66.7%
Contains more Zinc +28.9%
Contains more Manganese +38.5%
Contains more Selenium +416.7%
Contains more Calcium +19.6%
Contains more Iron +36.4%
Contains more Copper +22.8%
Equal in Magnesium - 49
Equal in Phosphorus - 152
Equal in Potassium - 433
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains less Sodium -66.7%
Contains more Zinc +28.9%
Contains more Manganese +38.5%
Contains more Selenium +416.7%
Contains more Calcium +19.6%
Contains more Iron +36.4%
Contains more Copper +22.8%
Equal in Magnesium - 49
Equal in Phosphorus - 152
Equal in Potassium - 433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10.1%
Contains more Fats +85.7%
Contains more Other +17.9%
Equal in Protein - 8.18
Equal in Carbs - 24.35
Equal in Water - 65.74
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +10.1%
Contains more Fats +85.7%
Contains more Other +17.9%
Equal in Protein - 8.18
Equal in Carbs - 24.35
Equal in Water - 65.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +343.3%
Contains more Polyunsaturated fat +57.7%
Contains less Saturated Fat -34.6%
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +343.3%
Contains more Polyunsaturated fat +57.7%
Contains less Saturated Fat -34.6%

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 Black turtle bean
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pinto beans Black turtle bean Opinion
Net carbs 17.22g 16.05g Pinto beans
Protein 9.01g 8.18g Pinto beans
Fats 0.65g 0.35g Pinto beans
Carbs 26.22g 24.35g Pinto beans
Calories 143kcal 130kcal Pinto beans
Starch 15.15g Pinto beans
Sugar 0.34g 0.32g Black turtle bean
Fiber 9g 8.3g Pinto beans
Calcium 46mg 55mg Black turtle bean
Iron 2.09mg 2.85mg Black turtle bean
Magnesium 50mg 49mg Pinto beans
Phosphorus 147mg 152mg Black turtle bean
Potassium 436mg 433mg Pinto beans
Sodium 1mg 3mg Pinto beans
Zinc 0.98mg 0.76mg Pinto beans
Copper 0.219mg 0.269mg Black turtle bean
Manganese 0.453mg 0.327mg Pinto beans
Selenium 6.2µg 1.2µg Pinto beans
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.94mg 0.87mg Pinto beans
Vitamin C 0.8mg 0mg Pinto beans
Vitamin B1 0.193mg 0.225mg Black turtle bean
Vitamin B2 0.062mg 0.056mg Pinto beans
Vitamin B3 0.318mg 0.527mg Black turtle bean
Vitamin B5 0.21mg 0.26mg Black turtle bean
Vitamin B6 0.229mg 0.077mg Pinto beans
Folate 172µg 86µg Pinto beans
Choline 35.3mg 32.6mg Pinto beans
Vitamin K 3.5µg 3.3µg Pinto beans
Tryptophan 0.108mg 0.097mg Pinto beans
Threonine 0.331mg 0.344mg Black turtle bean
Isoleucine 0.426mg 0.361mg Pinto beans
Leucine 0.765mg 0.653mg Pinto beans
Lysine 0.63mg 0.562mg Pinto beans
Methionine 0.117mg 0.123mg Black turtle bean
Phenylalanine 0.531mg 0.442mg Pinto beans
Valine 0.519mg 0.428mg Pinto beans
Histidine 0.247mg 0.228mg Pinto beans
Saturated Fat 0.136g 0.089g Black turtle bean
Monounsaturated Fat 0.133g 0.03g Pinto beans
Polyunsaturated fat 0.235g 0.149g Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
42%
Pinto beans
42%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 2mg)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.