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, protein, phosphorus, potassium, iron, vitamin B6, and magnesium, while rice is higher in vitamin B3.
Pinto beans covers your daily need for fiber 34% more than rice.
Pinto beans contains 12 times more potassium than rice. Pinto beans contains 436mg of potassium, while rice contains 35mg.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pinto beans

Rice

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pinto beans

Rice

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 Vitamin B3Vitamin B3	+364.2%
Contains more Vitamin B5Vitamin B5	+85.7%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Starch	15.15g		6%
Vitamin E	0.94mg	0.04mg	6%
Choline	35.3mg	2.1mg	6%
Calcium	46mg	10mg	4%
Zinc	0.98mg	0.49mg	4%
Vitamin B2	0.062mg	0.013mg	4%
Vitamin B5	0.21mg	0.39mg	4%
Vitamin B1	0.193mg	0.163mg	3%
Vitamin K	3.5µg	0µg	3%
Selenium	6.2µg	7.5µg	2%
Calories	143kcal	130kcal	1%
Fats	0.65g	0.28g	1%
Vitamin C	0.8mg	0mg	1%
Carbs	26.22g	28.17g	1%
Manganese	0.453mg	0.472mg	1%
Polyunsaturated fat	0.235g	0.076g	1%
Protein per 100 calories	6.3g	2.1g	N/A
Calories per 10 g protein	159kcal	483kcal	N/A
Weight per 100 calories	70g	77g	N/A
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%