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

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

Pinto beans

2

Saturated Fat: Sat. Fat 0.136 g

Monounsaturated Fat: Mono. Fat 0.133 g

Polyunsaturated fat: Poly. Fat 0.235 g

Cranberry beans

1

Saturated Fat: Sat. Fat 0.119 g

Monounsaturated Fat: Mono. Fat 0.04 g

Polyunsaturated fat: Poly. Fat 0.199 g

Contains more Mono. FatMonounsaturated Fat	+232.5%
Contains more Poly. FatPolyunsaturated fat	+18.1%

Contains less Sat. FatSaturated Fat

-12.5%

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

Pinto beans

2

Starch: 15.15 g

Sucrose: 0.34 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Cranberry beans

0

Contains more StarchStarch	+∞%
Contains more SucroseSucrose	+∞%

~equal in Glucose ~

~equal in Fructose ~

~equal in Lactose ~

~equal in Maltose ~

~equal in Galactose ~

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.

Pinto beans

5

Cranberry beans

4

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+182.7%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

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%

~equal in Vitamin A ~0IU

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.21mg

~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.

Pinto beans

3

Cranberry beans

1

Contains more PotassiumPotassium	+12.7%
Contains more ManganeseManganese	+22.4%
Contains more SeleniumSelenium	+376.9%

Contains more ZincZinc

+16.3%

~equal in Magnesium ~50mg

~equal in Calcium ~50mg

~equal in Iron ~2.09mg

~equal in Copper ~0.231mg

~equal in Phosphorus ~135mg

~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.

Cardiovascular Health

Section reviewed by cardiologist 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).