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

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Summary of differences between pinto beans and white beans

Pinto beans has more folate, fiber, vitamin B6, selenium, and vitamin B1, while white beans has more iron, manganese, and copper.
Pinto beans covers your daily need for folate, 23% more than white beans.
Pinto beans contains 5 times more selenium than white beans. While pinto beans contains 6.2µg of selenium, white beans contains only 1.3µg.

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

Pinto beans

White beans

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

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%

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.

Pinto beans

White 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 ~0.229mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~3.5µg

All nutrients comparison - raw data values

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