White beans vs. Pinto beans — Health Impact and Nutrition Comparison

Calories

Pinto beans provide more calories per 100 g compared to white beans. Pinto beans provide 143 calories, whereas white beans contain 139 calories. 

Protein

Pinto beans contain 9.01g of protein per hundred grams, whereas the same amount of white beans provides 9.73g. Both contain all essential amino acids in small amounts.

Fats

Pinto beans and white beans contain less than 1g of fat. A hundred grams of pinto beans contain 0.65g of fat, whereas white beans provide only 0.35g. Pinto beans contain more monounsaturated and polyunsaturated fats, whereas white beans provide less saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

White beans

1

Saturated Fat: Sat. Fat 0.091 g

Monounsaturated Fat: Mono. Fat 0.031 g

Polyunsaturated fat: Poly. Fat 0.152 g

Pinto beans

2

Saturated Fat: Sat. Fat 0.136 g

Monounsaturated Fat: Mono. Fat 0.133 g

Polyunsaturated fat: Poly. Fat 0.235 g

Contains less Sat. FatSaturated Fat

-33.1%

Contains more Mono. FatMonounsaturated Fat	+329%
Contains more Poly. FatPolyunsaturated fat	+54.6%

Carbohydrates

A hundred grams of pinto beans contain 26.22g of carbs, of which 9g are dietary fiber and 17.22g are net carbs. 

A hundred grams of white beans contain 25.09g of carbohydrates, of which 6.3g are dietary fiber and 18.79g are net carbs.

Pinto beans are high in fiber content, whereas white beans are high in net carbs.

Pinto beans and white beans are cholesterol-free. 

Vitamins

Pinto and white beans are not good sources of vitamins. Pinto beans provide more vitamins C, B2, B3, B6, and folate. Both have equal amounts of vitamins E, and K. Pinto beans and white beans do not contain vitamins A, D, and B12.

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

0

Pinto beans

6

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 A ~0IU

~equal in Vitamin E ~0.94mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.21mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~3.5µg

~equal in Choline ~35.3mg

Minerals 

Pinto beans are high in phosphorus and selenium. White beans, on the other hand, contain more potassium, calcium, magnesium, iron, and zinc. Moreover, compared to white beans, pinto beans contain six times less sodium.

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

7

Pinto beans

3

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%

Acidity

The potential renal acid load, or PRAL, determines how much acid or base a food produces inside the body. 

Pinto beans have a PRAL rating of -1.2, whereas white beans have a PRAL value of -5.6. Pinto beans and white beans are alkaline.

Obesity

White kidney bean extract may inhibit the enzyme α-amylase, limiting carbohydrate absorption and digestion(1). So it has metabolic effects. Regular intake of white beans may induce weight loss(2). The high dietary fiber content in pinto beans may lower the risk of obesity(3).

Diabetes

White kidney bean extract may also decrease complications of diabetes(4). According to the research, pinto beans and rice consumption reduces the glycemic response(5). 

Cardiovascular Health

Pinto beans are a good source of dietary fiber, which has some advantageous health impacts. A high dietary fiber intake decreases the risk of coronary heart disease, hypertension, and stroke(3).

Furthermore, white and pinto beans are also known to decrease LDL cholesterol(6)(7).

Digestive Health

Pinto beans and white beans have a protective impact on gut microbiota and gut inflammatory indicators(7)(8). Pinto beans also have prebiotic effects(7).

Cancer

People who use a lot of beans have a lower risk of cancer and chronic degenerative disorders. Bean intake is related to a lower risk of cancer in human populations. In animal models, bean consumption reduces carcinogenesis and induces apoptosis(9).