Pinto Beans vs. Almonds
Nutrition comparison of Pinto Beans and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and almonds:
- Both almonds and pinto beans are high in calcium, calories, dietary fiber and potassium.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Almond is an excellent source of Vitamin E, iron and protein.
- Pinto bean has signficantly less saturated fat than almond.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and pinto beans are high in calories. Almond has 408% more calories than pinto bean - almond has 579 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Almonds | |
|---|---|---|
| Protein | 24% | 14% |
| Carbohydrates | 69% | 14% |
| Fat | 7% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and pinto beans contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both almonds and pinto beans are high in dietary fiber. Almond has 127% more dietary fiber than pinto bean - almond has 12.5g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Almonds and pinto beans contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 203% more protein than pinto bean - almond has 21.2g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Pinto bean has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
trans fat
Both almonds and pinto beans are low in trans fat - almond has 0.02g of trans fat per 100 grams and pinto bean does not contain significant amounts.
Vitamins
Vitamin C
Pinto beans and almonds contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and pinto beans contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than pinto bean - almond has 25.6mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both pinto beans and almonds contain significant amounts of folate.
| Pinto Beans | Almonds | |
|---|---|---|
| Thiamin | 0.052 MG | 0.205 MG |
| Riboflavin | 0.019 MG | 1.138 MG |
| Niacin | 0.272 MG | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | ~ | 0.137 MG |
| Folate | 24 UG | 44 UG |
Minerals
calcium
Both almonds and pinto beans are high in calcium. Almond has 327% more calcium than pinto bean - almond has 269mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Almond is an excellent source of iron and it has 179% more iron than pinto bean - almond has 3.7mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both almonds and pinto beans are high in potassium. Almond has 168% more potassium than pinto bean - almond has 733mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than almond per 100 grams.
| Pinto Beans | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.003 G |
| Total | 0.158 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Almonds | |
|---|---|---|
| linoleic acid | 0.115 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.115 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pinto Beans (Beans, pinto, canned, drained solids) and Almonds (Nuts, almonds) .
Pinto Beans g
()
|
Daily Values (%) |
Almonds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or pinto beans contain more calories in 100 grams?Both almonds and pinto beans are high in calories. Almond has 410% more calories than pinto bean - almond has 579 calories in 100g and pinto bean has 114 calories.
Does almonds or pinto beans have more carbohydrates?
By weight, almonds and pinto beans contain similar amounts of carbs - almond has 21.6g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does almonds or pinto beans contain more calcium?
Both almonds and pinto beans are high in calcium. Almond has 330% more calcium than pinto bean - almond has 269mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does almonds or pinto beans contain more iron?
Almond is an abundant source of iron and it has 180% more iron than pinto bean - almond has 3.7mg of iron in 100 grams and pinto bean has 1.3mg of iron.
Does almonds or pinto beans contain more potassium?
Both almonds and pinto beans are high in potassium. Almond has 170% more potassium than pinto bean - almond has 733mg of potassium in 100 grams and pinto bean has 274mg of potassium.