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  6. Pinto beans vs. White beans raw

Pinto beans vs. White beans raw — In-Depth Nutrition Comparison

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Important differences between Pinto beans and White beans raw

  • Pinto beans has less Iron, Copper, Manganese, Folate, Potassium, Magnesium, Fiber, Zinc, Phosphorus, and Vitamin B1.
  • White beans raw' daily need coverage for Iron is 104% more.

The food varieties used in the comparison are Beans, pinto, mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, raw.

Infographic

Pinto beans vs White beans raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 72% 158% 392% 328% 100% 129% 2.1% 234% 70%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +421.7%
Contains more PotassiumPotassium +311.7%
Contains more IronIron +399.5%
Contains more CopperCopper +349.3%
Contains more ZincZinc +274.5%
Contains more PhosphorusPhosphorus +104.8%
Contains more ManganeseManganese +296.5%
Contains more SeleniumSelenium +106.5%

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 0% 0% 4.2% 0% 109% 34% 9% 44% 73% 0% 14% 291% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +347.6%
Contains more Vitamin B1Vitamin B1 +126.4%
Contains more Vitamin B2Vitamin B2 +135.5%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin B5Vitamin B5 +248.6%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +125.6%
Contains more CholineCholine +87.5%
~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
23% 60% 11% 4%
Protein: 23.36 g
Fats: 0.85 g
Carbs: 60.27 g
Water: 11.32 g
Other: 4.2 g
Contains more WaterWater +456.1%
Contains more ProteinProtein +159.3%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +129.9%
Contains more OtherOther +259%

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
33% 11% 55%
Saturated Fat: Sat. Fat 0.219 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.364 g
Contains less Sat. FatSaturated Fat -37.9%
Contains more Mono. FatMonounsaturated Fat +79.7%
Contains more Poly. FatPolyunsaturated fat +54.9%

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 White beans raw
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pinto beans White beans raw Opinion
Calories 143kcal 333kcal White beans raw
Protein 9.01g 23.36g White beans raw
Fats 0.65g 0.85g White beans raw
Vitamin C 0.8mg 0mg Pinto beans
Net carbs 17.22g 45.07g White beans raw
Carbs 26.22g 60.27g White beans raw
Magnesium 50mg 190mg White beans raw
Calcium 46mg 240mg White beans raw
Potassium 436mg 1795mg White beans raw
Iron 2.09mg 10.44mg White beans raw
Sugar 0.34g 2.11g Pinto beans
Fiber 9g 15.2g White beans raw
Copper 0.219mg 0.984mg White beans raw
Zinc 0.98mg 3.67mg White beans raw
Starch 15.15g Pinto beans
Phosphorus 147mg 301mg White beans raw
Sodium 1mg 16mg Pinto beans
Vitamin E 0.94mg 0.21mg Pinto beans
Manganese 0.453mg 1.796mg White beans raw
Selenium 6.2µg 12.8µg White beans raw
Vitamin B1 0.193mg 0.437mg White beans raw
Vitamin B2 0.062mg 0.146mg White beans raw
Vitamin B3 0.318mg 0.479mg White beans raw
Vitamin B5 0.21mg 0.732mg White beans raw
Vitamin B6 0.229mg 0.318mg White beans raw
Vitamin K 3.5µg 5.6µg White beans raw
Folate 172µg 388µg White beans raw
Choline 35.3mg 66.2mg White beans raw
Saturated Fat 0.136g 0.219g Pinto beans
Monounsaturated Fat 0.133g 0.074g Pinto beans
Polyunsaturated fat 0.235g 0.364g White beans raw
Tryptophan 0.108mg 0.277mg White beans raw
Threonine 0.331mg 0.983mg White beans raw
Isoleucine 0.426mg 1.031mg White beans raw
Leucine 0.765mg 1.865mg White beans raw
Lysine 0.63mg 1.603mg White beans raw
Methionine 0.117mg 0.351mg White beans raw
Phenylalanine 0.531mg 1.263mg White beans raw
Valine 0.519mg 1.222mg White beans raw
Histidine 0.247mg 0.65mg White beans raw

Which food is preferable for your diet?

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

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
47%
White beans raw
Minerals Daily Need Coverage Score
42%
Pinto beans
162%
White beans raw

Comparison summary

Which food is richer in minerals?
White beans raw
White beans raw is relatively richer in minerals
Which food is lower in glycemic index?
White beans raw
White beans raw is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
White beans raw
White beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.083g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. White beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175202/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.