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

Article author photo Astghik Baghinyan by Astghik Baghinyan | Last updated on July 23, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Pinto beans
vs
Kidney beans

Summary

Pinto beans are smaller and more oval than kidney beans. Regarding texture, pinto beans are softer and creamier, while kidney beans are firmer

They are both high in vitamins, minerals, proteins, phytochemicals, and fiber, but when comparing the two, pinto beans are slightly higher in folate

Unlike pinto beans, kidney beans contain high amounts of natural toxins called Phytohaemagglutinin (PHA), which can cause poisoning if consumed raw, soaked, or undercooked.

Introduction

Pinto Beans or Kidney Beans? As great sources of protein and fiber, beans have taken over the world as some of the best and cheapest alternatives to meat. But, if you are struggling to choose the right kind for your unique needs and recipes, this article is for you. Whether it be time constraints, digestive issues, weight loss goals, or anything else. 

Overview of Differences

Appearance: You might have guessed that kidney beans earned their name because they look like mini kidneys. Their color ranges from light to dark red, and there are hence many types of kidney beans, including red kidney beans, white kidney beans, and more. In contrast, pinto beans are smallermore oval, and come from the Spanish word “pinto,” which means “painted,” as they are covered in little speckles. They disappear after you cook them, and the color turns uniformly pink. 

Taste and Texture: In terms of texture, pinto beans are softer and creamier, while kidney beans are more firm. Although they are sometimes described as tasting the same, pinto beans are often distinguished for their nutty taste, while kidney beans are known to be sweeter. Both kidney beans and pinto beans are known to be great at absorbing the flavors inside the dishes they are being cooked at.  

Consumption: Pinto beans are one of the most cultivated beans in the US, especially prevalent in the cuisines of southern states and Latin America. For example, you can find them in popular dishes such as Louisiana Rice and Beans. Kidney beans are also on the list of the most consumed types of beans in the US (1). Both kidney beans and pinto beans are interchangeably used in many dishes, including chili, jambalaya, and more, although their cooking times may vary. We will talk more about them in the Cooking section of this article. 

Nutritional Comparison

The average serving size for cooked, boiled beans is ½ of a cup, which is around 80-90 grams. 

To make things a bit easier, let’s look at the nutritional differences between kidney beans and pinto beans for 100 grams of cooked and boiled servings.

Calories

Pinto beans are slightly higher in calories, containing 143 calories per 100g, while kidney beans have 127 calories.

Vitamins 

Pinto beans are a greater source of folate, containing 172µg per 100g, while kidney beans have 130µg of folate per 100g.  100g of Pinto beans cover 43% of your daily folate need.

Besides, kidney beans are also richer in Vitamin E, Vitamin B1, Vitamin B6, and choline.

When it comes to kidney beans, they contain more Vitamin C, Vitamin B3, and Vitamin K.

Folate

On average, it is recommended to take about 400µg of folate every day. This number is higher for pregnant and lactating women (600µg and 500µg respectively) per the Dietary References Intakes developed at the National Academies of Sciences, Engineering, and Medicine (3). Although beans are a great source of folate, for many pregnant and lactating women, as well as those planning their pregnancy, meeting the daily recommended needs for folate might be hard through diet alone, and additional supplements may be recommended per doctor’s guidance.    

Moreover, as stated in the NIH article, research has suggested that adequate folate intake has been linked with cancer-protective properties, improved cardiovascular and cognitive functions, and more.

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin E Vitamin E +3033.3%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B6Vitamin B6 +90.8%
Contains more FolateFolate +32.3%
Contains more CholineCholine +15.7%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin KVitamin K +140%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B5 ~0.22mg
~equal in Vitamin B12 ~0µg

Minerals

While both types of beans are high in minerals, pinto beans are richer in calcium, magnesium, and selenium.

However, if you want to add a good source of iron, phosphorus, potassium, zinc, manganese, and copper to your diet, both kidney and pinto beans are good choices.

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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +31.4%
Contains more SeleniumSelenium +463.6%
~equal in Potassium ~405mg
~equal in Iron ~2.22mg
~equal in Copper ~0.216mg
~equal in Zinc ~1mg
~equal in Phosphorus ~138mg
~equal in Sodium ~1mg
~equal in Manganese ~0.43mg

Carbs

Pinto beans provide 26.22g of carbs per 100g, and kidney beans have 22.8g of carbs per 100g. A huge part of these carbs are net carbs. Particularly, 17.22g out of 26.22g of pinto bean carbs are net carbs, almost the same as for kidney beans.

Fiber

Per 100 grams of cooked kidney and pinto beans, you receive 6.4g and 9g of fiber, respectively. The daily need for fiber is about 25-30 grams, which means beans are also a great source of fiber; pinto beans are slightly winning in the fiber contest.

Fiber positively affects cardiovascular health, gut health, blood sugar control, and more (4).

Protein

Per 100 grams of kidney and pinto beans, you receive 8.67g and 9.01g of protein, respectively, which is great to fill up the daily protein need. 

Proteins are essential for many functions, including muscle and bone repair (2). However, when calling beans an alternative to meat as a protein source, it is important to understand that they are not completely similar in content. Proteins contain amino acids, nine of which are known as the essential amino acids. Whereas animal protein sources are known to provide complete sources of all these amino acids, many plant-based protein sources, including beans, lack some of these essential amino acids.  

Both pinto and kidney beans are low in tryptophan and methionine but contain adequate amounts of all the other essential amino acids. Therefore, it is recommended to pair them with other sources of protein that contain these lacking amino acids. For example, you can pair beans with rice, which is an excellent source of tryptophan and methionine. This is especially important for vegetarians and vegans who do not consume animal sources of protein with complete sources of amino acids. 

Although daily protein needs vary from person to person, both beans are considered good sources of protein. So, if you are looking for cheap alternatives to meat to fill up your daily protein needs, both kidney and pinto beans will do the job, but do not forget to complement them with other sources of essential amino acids!

Phytochemicals

Both pinto and kidney beans are rich in phytochemicals that exhibit antioxidant properties. However, it is hard to compare the compositions of pinto beans to kidney beans because there are multiple types of kidney beans (ex., light red and dark red kidney beans), each having a distinct composition of phytochemicals (5). 

One study aimed to determine the composition of different bean cultivates and concluded that pinto beans and red kidney beans are similar in phenolic composition and exhibit similar in vitro antioxidant activity (6). Red kidney beans had higher amounts of phenols and flavonoids than other beans. Moreover, another small study focused on a type of flavonoid found in beans called kaempferol, which was found to have anti-inflammatory effects among diabetic patients (7).

The article also discusses that beans' phenolic composition has been shown to provide anti-cancer, cardioprotectiveanti-inflammatory, and antioxidant properties

Oxalates

Both kidney and pinto beans are considered low-oxalate foods; however, in a 100g comparison, pinto beans are lower in oxalates, containing 27mg of it, while kidney beans have 40mg of oxalates.

Gastric Disturbances

If you are struggling with gastric disturbances (including gas and bloating) after eating beans, that can be attributed to the high fiber content, as well as to a type of sugar found in beans called raffinose. Raffinose cannot be digested by the upper gastrointestinal tract and ends up accumulating in the large intestine, causing gas and bloating (8). 

Research has found that soaking dry beans before cooking reduces the negative effects of raffinose and other oligosaccharides that may be causing the bloating (9). You can try soaking the beans for at least 8 hours, as well as changing the cooking water several times to avoid unpleasant gastric disturbances afterward. 

Please also note that there is limited research comparing the gastric disturbances caused by kidney beans and pinto beans; however, it has been found that individuals react differently to different types of beans (10). You can try both and choose the type that causes less disturbance for you. 

Glycemic Index and Diabetes

The glycemic index is a rating system used for foods containing carbohydrates. The glycemic index for kidney beans is 22, while the glycemic index for pinto beans is 39. Both of these are considered low, meaning their consumption has little effect on blood sugar levels.

Moreover, small animal and human studies have confirmed that bean consumption is linked with better blood glucose control (11, 12, 13). However, there is a lack of research for large, controlled trials to understand the link between consuming various types of beans and diabetes control.

Weight Loss

Research has consistently shown that bean-based diets may potentially be great for fighting obesity (14, 15).

Per 100 grams of serving, pinto beans and kidney beans deliver 143 and 127 calories, respectively. Since both pinto beans and kidney beans have relatively low calories, are low in fats, and have high amounts of fiber and protein, they are great to help you feel full, combating overeating

Moreover, the high fiber content will help you digest your food, and the protein will help you build up muscle after your workouts.  

Storage

Dry beans should be stored in airtight containers and placed in cool and dry places. 

On the day of cooking, you can let your beans cool off, portion them in airtight containers, and then put them in the freezer. Otherwise, make sure not to leave your leftovers in the refrigerator for more than 3 days.

Cooking

During the cooking of pinto and kidney beans, there are certain differences that you should keep in mind.  

First, in contrast to the pinto beans, raw kidney beans, especially red kidney beans, contain high amounts of natural toxins called Phytohaemagglutinin (PHA) (16). Red kidney bean poisoning can occur if they are consumed raw, soaked, or undercooked. Before cooking the beans, it is recommended to soak them, as mentioned earlier, for at least 5-8 hours to reduce the negative gastric disturbances, but also the amount of toxins. One study strictly emphasizes the need to throw away the water used for the soaking and then boil the beans for at least 10 minutes in freshwater (17). 

Second, given the larger size of kidney beans, they take about 30 to 60 minutes longer to cook than pinto beans. On average, it will take about 90 to 120 minutes to cook the kidney beans, while only 60 minutes for pinto beans. This means if you want the beans to retain their shape during long cooking when making chili, stews, or soups, kidney beans might be a better choice. But if you are mushing them to make, for example, Mexican refried beans, opt for the pinto beans. It all depends on your recipes and preferences! 

If you have no time and want to ditch the dry beans altogether, canned beans are also a great alternative that requires zero effort!

Article author photo Astghik Baghinyan
Education: Public Health at University of Rochester
Last updated: July 23, 2024
Medically reviewed by Elen Khachatrian

Infographic

Pinto beans vs Kidney beans infographic
Infographic link

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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +30%
Contains more CarbsCarbs +15%
~equal in Protein ~8.67g
~equal in Water ~66.94g
~equal in Other ~1.09g

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
19% 10% 71%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated Fat +241%
Contains less Sat. FatSaturated Fat -46.3%
Contains more Poly. FatPolyunsaturated fat +18.3%

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 Kidney beans
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Pinto beans Kidney beans Opinion
Calories 143kcal 127kcal Pinto beans
Protein 9.01g 8.67g Pinto beans
Fats 0.65g 0.5g Pinto beans
Vitamin C 0.8mg 1.2mg Kidney beans
Net carbs 17.22g 16.4g Pinto beans
Carbs 26.22g 22.8g Pinto beans
Magnesium 50mg 42mg Pinto beans
Calcium 46mg 35mg Pinto beans
Potassium 436mg 405mg Pinto beans
Iron 2.09mg 2.22mg Kidney beans
Sugar 0.34g 0.32g Kidney beans
Fiber 9g 6.4g Pinto beans
Copper 0.219mg 0.216mg Pinto beans
Zinc 0.98mg 1mg Kidney beans
Starch 15.15g Pinto beans
Phosphorus 147mg 138mg Pinto beans
Sodium 1mg 1mg
Vitamin E 0.94mg 0.03mg Pinto beans
Manganese 0.453mg 0.43mg Pinto beans
Selenium 6.2µg 1.1µg Pinto beans
Vitamin B1 0.193mg 0.16mg Pinto beans
Vitamin B2 0.062mg 0.058mg Pinto beans
Vitamin B3 0.318mg 0.578mg Kidney beans
Vitamin B5 0.21mg 0.22mg Kidney beans
Vitamin B6 0.229mg 0.12mg Pinto beans
Vitamin K 3.5µg 8.4µg Kidney beans
Folate 172µg 130µg Pinto beans
Choline 35.3mg 30.5mg Pinto beans
Saturated Fat 0.136g 0.073g Kidney beans
Monounsaturated Fat 0.133g 0.039g Pinto beans
Polyunsaturated fat 0.235g 0.278g Kidney beans
Tryptophan 0.108mg 0.104mg Pinto beans
Threonine 0.331mg 0.319mg Pinto beans
Isoleucine 0.426mg 0.41mg Pinto beans
Leucine 0.765mg 0.736mg Pinto beans
Lysine 0.63mg 0.607mg Pinto beans
Methionine 0.117mg 0.113mg Pinto beans
Phenylalanine 0.531mg 0.511mg Pinto beans
Valine 0.519mg 0.5mg Pinto beans
Histidine 0.247mg 0.238mg Pinto beans

Which food is preferable for your diet?

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

People also compare

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
19%
Kidney beans
Minerals Daily Need Coverage Score
42%
Pinto beans
38%
Kidney beans

Comparison summary

Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 17)
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 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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.