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  6. Rice vs. Pinto beans

Rice vs. Pinto beans — In-Depth Nutrition Comparison

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How are Rice and Pinto beans different?

  • Rice is richer in Vitamin B3, while Pinto beans is higher in Fiber, Folate, Copper, Phosphorus, Potassium, Iron, Vitamin B6, Magnesium, and Choline.
  • Pinto beans covers your daily need of Fiber 34% more than Rice.
  • Rice contains 5 times more Vitamin B3 than Pinto beans. Rice contains 1.476mg of Vitamin B3, while Pinto beans contains 0.318mg.

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

Infographic

Rice vs Pinto beans 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.
Rice
Rice
2
:
7
Pinto beans
Pinto beans
Contains more Selenium +21%
Contains more Calcium +360%
Contains more Iron +74.2%
Contains more Magnesium +316.7%
Contains more Phosphorus +241.9%
Contains more Potassium +1145.7%
Contains more Zinc +100%
Contains more Copper +217.4%
Equal in Sodium - 1
Equal in Manganese - 0.453
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Contains more Selenium +21%
Contains more Calcium +360%
Contains more Iron +74.2%
Contains more Magnesium +316.7%
Contains more Phosphorus +241.9%
Contains more Potassium +1145.7%
Contains more Zinc +100%
Contains more Copper +217.4%
Equal in Sodium - 1
Equal in Manganese - 0.453

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.
Rice
Rice
2
:
7
Pinto beans
Pinto beans
Contains more Vitamin B3 +364.2%
Contains more Vitamin B5 +85.7%
Contains more Vitamin E +2250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18.4%
Contains more Vitamin B2 +376.9%
Contains more Vitamin B6 +146.2%
Contains more Folate +196.6%
Contains more Vitamin K +∞%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Pinto beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
Contains more Vitamin B3 +364.2%
Contains more Vitamin B5 +85.7%
Contains more Vitamin E +2250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18.4%
Contains more Vitamin B2 +376.9%
Contains more Vitamin B6 +146.2%
Contains more Folate +196.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
:
3
Pinto beans
Pinto beans
Contains more Protein +234.9%
Contains more Fats +132.1%
Contains more Other +178.6%
Equal in Carbs - 26.22
Equal in Water - 62.95
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more Protein +234.9%
Contains more Fats +132.1%
Contains more Other +178.6%
Equal in Carbs - 26.22
Equal in Water - 62.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Pinto beans
Pinto beans
Contains less Saturated Fat -43.4%
Contains more Monounsaturated Fat +51.1%
Contains more Polyunsaturated fat +209.2%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Contains less Saturated Fat -43.4%
Contains more Monounsaturated Fat +51.1%
Contains more Polyunsaturated fat +209.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Pinto beans
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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Pinto beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Rice
24%
Pinto beans
Minerals Daily Need Coverage Score
22%
Rice
42%
Pinto beans

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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.