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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 for 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.
  • Rice has a higher glycemic index (60) than pinto beans (39).

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

All nutrients comparison - raw data values

Nutrient Pinto beans Rice DV% diff.
Fiber 9g 0.4g 34%
Folate 172µg 58µg 29%
Copper 0.219mg 0.069mg 17%
Phosphorus 147mg 43mg 15%
Protein 9.01g 2.69g 13%
Potassium 436mg 35mg 12%
Iron 2.09mg 1.2mg 11%
Vitamin B6 0.229mg 0.093mg 10%
Magnesium 50mg 12mg 9%
Vitamin B3 0.318mg 1.476mg 7%
Choline 35.3mg 2.1mg 6%
Starch 15.15g 6%
Vitamin E 0.94mg 0.04mg 6%
Calcium 46mg 10mg 4%
Vitamin B2 0.062mg 0.013mg 4%
Zinc 0.98mg 0.49mg 4%
Vitamin B5 0.21mg 0.39mg 4%
Vitamin K 3.5µg 0µg 3%
Vitamin B1 0.193mg 0.163mg 3%
Selenium 6.2µg 7.5µg 2%
Polyunsaturated fat 0.235g 0.076g 1%
Calories 143kcal 130kcal 1%
Manganese 0.453mg 0.472mg 1%
Carbs 26.22g 28.17g 1%
Vitamin C 0.8mg 0mg 1%
Fats 0.65g 0.28g 1%
Net carbs 17.22g 27.77g N/A
Sugar 0.34g 0.05g N/A
Sodium 1mg 1mg 0%
Saturated fat 0.136g 0.077g 0%
Monounsaturated fat 0.133g 0.088g 0%
Tryptophan 0.108mg 0.031mg 0%
Threonine 0.331mg 0.096mg 0%
Isoleucine 0.426mg 0.116mg 0%
Leucine 0.765mg 0.222mg 0%
Lysine 0.63mg 0.097mg 0%
Methionine 0.117mg 0.063mg 0%
Phenylalanine 0.531mg 0.144mg 0%
Valine 0.519mg 0.164mg 0%
Histidine 0.247mg 0.063mg 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
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%

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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. 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.