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  6. Pinto beans vs. Rice

Pinto beans vs. Rice — In-Depth Nutrition Comparison

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How are Pinto beans and Rice different?

  • Pinto beans is richer in Fiber, Folate, Copper, Phosphorus, Potassium, Iron, Vitamin B6, Magnesium, and Choline, while Rice is higher in Vitamin B3.
  • Pinto beans covers your daily need of Fiber 34% more than Rice.
  • Pinto beans contains 17 times more Choline than Rice. Pinto beans contains 35.3mg of Choline, while Rice contains 2.1mg.

Beans, pinto, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Pinto beans vs 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +316.7%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +1145.7%
Contains more IronIron +74.2%
Contains more CopperCopper +217.4%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +241.9%
Contains more SeleniumSelenium +21%
~equal in Sodium ~1mg
~equal in Manganese ~0.472mg

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%
Rice
Rice
2
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +2250%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B2Vitamin B2 +376.9%
Contains more Vitamin B6Vitamin B6 +146.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +196.6%
Contains more CholineCholine +1581%
Contains more Vitamin B3Vitamin B3 +364.2%
Contains more Vitamin B5Vitamin B5 +85.7%
~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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +234.9%
Contains more FatsFats +132.1%
Contains more OtherOther +178.6%
~equal in Carbs ~28.17g
~equal in Water ~68.44g

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
Rice
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +51.1%
Contains more Poly. FatPolyunsaturated fat +209.2%
Contains less Sat. FatSaturated Fat -43.4%

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 Rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Pinto beans Rice Opinion
Calories 143kcal 130kcal Pinto beans
Protein 9.01g 2.69g Pinto beans
Fats 0.65g 0.28g Pinto beans
Vitamin C 0.8mg 0mg Pinto beans
Net carbs 17.22g 27.77g Rice
Carbs 26.22g 28.17g Rice
Magnesium 50mg 12mg Pinto beans
Calcium 46mg 10mg Pinto beans
Potassium 436mg 35mg Pinto beans
Iron 2.09mg 1.2mg Pinto beans
Sugar 0.34g 0.05g Rice
Fiber 9g 0.4g Pinto beans
Copper 0.219mg 0.069mg Pinto beans
Zinc 0.98mg 0.49mg Pinto beans
Starch 15.15g Pinto beans
Phosphorus 147mg 43mg Pinto beans
Sodium 1mg 1mg
Vitamin E 0.94mg 0.04mg Pinto beans
Manganese 0.453mg 0.472mg Rice
Selenium 6.2µg 7.5µg Rice
Vitamin B1 0.193mg 0.163mg Pinto beans
Vitamin B2 0.062mg 0.013mg Pinto beans
Vitamin B3 0.318mg 1.476mg Rice
Vitamin B5 0.21mg 0.39mg Rice
Vitamin B6 0.229mg 0.093mg Pinto beans
Vitamin K 3.5µg 0µg Pinto beans
Folate 172µg 58µg Pinto beans
Choline 35.3mg 2.1mg Pinto beans
Saturated Fat 0.136g 0.077g Rice
Monounsaturated Fat 0.133g 0.088g Pinto beans
Polyunsaturated fat 0.235g 0.076g Pinto beans
Tryptophan 0.108mg 0.031mg Pinto beans
Threonine 0.331mg 0.096mg Pinto beans
Isoleucine 0.426mg 0.116mg Pinto beans
Leucine 0.765mg 0.222mg Pinto beans
Lysine 0.63mg 0.097mg Pinto beans
Methionine 0.117mg 0.063mg Pinto beans
Phenylalanine 0.531mg 0.144mg Pinto beans
Valine 0.519mg 0.164mg Pinto beans
Histidine 0.247mg 0.063mg Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans 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%
Rice
Minerals Daily Need Coverage Score
42%
Pinto beans
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 21)
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 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)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.