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

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Summary of differences between white beans and pinto beans

White beans has more iron, manganese, and copper, while pinto beans has more folate, fiber, vitamin B6, selenium, and vitamin B1.
Pinto beans covers your daily need for folate, 23% more than white beans.
White beans contains 2 times more calcium than pinto beans. While white beans contains 90mg of calcium, pinto beans contains only 46mg.

These are the specific foods used in this comparison Beans, white, mature seeds, cooked, boiled, without salt and Beans, pinto, mature seeds, cooked, boiled, without salt.

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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.

White beans

Pinto beans

Contains more MagnesiumMagnesium	+26%
Contains more CalciumCalcium	+95.7%
Contains more PotassiumPotassium	+28.7%
Contains more IronIron	+77%
Contains more CopperCopper	+31.1%
Contains more ZincZinc	+40.8%
Contains more ManganeseManganese	+40.4%

Contains more PhosphorusPhosphorus	+30.1%
Contains less SodiumSodium	-83.3%
Contains more SeleniumSelenium	+376.9%

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.

White beans

Pinto beans

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+63.6%
Contains more Vitamin B2Vitamin B2	+34.8%
Contains more Vitamin B3Vitamin B3	+127.1%
Contains more Vitamin B6Vitamin B6	+146.2%
Contains more FolateFolate	+112.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.94mg

~equal in Vitamin B5 ~0.21mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~3.5µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	81µg	172µg	23%
Iron	3.7mg	2.09mg	20%
Fiber	6.3g	9g	11%
Vitamin B6	0.093mg	0.229mg	10%
Selenium	1.3µg	6.2µg	9%
Copper	0.287mg	0.219mg	8%
Manganese	0.636mg	0.453mg	8%
Starch		15.15g	6%
Vitamin B1	0.118mg	0.193mg	6%
Phosphorus	113mg	147mg	5%
Calcium	90mg	46mg	4%
Potassium	561mg	436mg	4%
Zinc	1.38mg	0.98mg	4%
Magnesium	63mg	50mg	3%
Protein	9.73g	9.01g	1%
Vitamin C	0mg	0.8mg	1%
Vitamin B2	0.046mg	0.062mg	1%
Vitamin B3	0.14mg	0.318mg	1%
Polyunsaturated fat	0.152g	0.235g	1%
Calories	139kcal	143kcal	0%
Protein per 100 calories	7g	6.3g	N/A
Calories per 10 g protein	143kcal	159kcal	N/A
Weight per 100 calories	72g	70g	N/A
Fats	0.35g	0.65g	0%
Net carbs	18.79g	17.22g	N/A
Carbs	25.09g	26.22g	0%
Sugar	0.34g	0.34g	N/A
Sodium	6mg	1mg	0%
Vitamin E	0.94mg	0.94mg	0%
Vitamin B5	0.229mg	0.21mg	0%
Vitamin K	3.5µg	3.5µg	0%
Choline	35.1mg	35.3mg	0%
Saturated fat	0.091g	0.136g	0%
Monounsaturated fat	0.031g	0.133g	0%
Tryptophan	0.115mg	0.108mg	0%
Threonine	0.409mg	0.331mg	0%
Isoleucine	0.429mg	0.426mg	0%
Leucine	0.776mg	0.765mg	0%
Lysine	0.668mg	0.63mg	0%
Methionine	0.146mg	0.117mg	0%
Phenylalanine	0.526mg	0.531mg	0%
Valine	0.509mg	0.519mg	0%
Histidine	0.271mg	0.247mg	0%