Beef vs. Pinto Beans
Nutrition comparison of Cooked Beef and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and pinto beans:
- Both beef and pinto beans are high in calories and potassium.
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Pinto bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and pinto beans are high in calories. Beef has 143% more calories than pinto bean - beef has 277 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to pinto beans per calorie. Beef has a macronutrient ratio of 38:0:62 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Pinto Beans | |
|---|---|---|
| Protein | 38% | 24% |
| Carbohydrates | ~ | 69% |
| Fat | 62% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than pinto bean - pinto bean has 20.2g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has more dietary fiber than beef - pinto bean has 5.5g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Pinto beans and beef contain similar amounts of sugar - pinto bean has 0.54g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 263% more protein than pinto bean - beef has 25.4g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Beef is high in saturated fat and pinto bean has 98% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
trans fat
Pinto bean has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and pinto bean does not contain significant amounts.
cholesterol
Pinto bean has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and pinto bean does not contain significant amounts.
Vitamins
Vitamin C
Pinto beans and beef contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and pinto beans contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin D
Beef and pinto beans contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Beef and pinto beans contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Beef and pinto beans contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and pinto beans contain significant amounts of thiamin and folate.
| Beef | Pinto Beans | |
|---|---|---|
| Thiamin | 0.051 MG | 0.052 MG |
| Riboflavin | 0.176 MG | 0.019 MG |
| Niacin | 4.537 MG | 0.272 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | ~ |
| Folate | 11 UG | 24 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 80% more calcium than beef - beef has 35mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Beef is a great source of iron and it has 69% more iron than pinto bean - beef has 2.3mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both beef and pinto beans are high in potassium. Beef is very similar to pinto bean for potassium - beef has 275mg 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 beef per 100 grams.
| Beef | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.158 G |
| Total | 0.056 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than pinto bean per 100 grams.
| Beef | Pinto Beans | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.115 G |
| Total | 0.402 G | 0.115 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Pinto Beans (Beans, pinto, canned, drained solids) .
Cooked Beef g
()
|
Daily Values (%) |
Pinto Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or pinto beans contain more calories in 100 grams?Both beef and pinto beans are high in calories. Beef has 140% more calories than pinto bean - beef has 277 calories in 100g and pinto bean has 114 calories.
Is beef or pinto beans better for protein?
Beef is a fantastic source of protein and it has 260% more protein than pinto bean - beef has 25.4g of protein per 100 grams and pinto bean has 7g of protein.
Does pinto beans or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than pinto bean - pinto bean has 20.2g of carbs for 100g and beef has no carbs..
Does beef or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 80% more calcium than beef - beef has 35mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does beef or pinto beans contain more potassium?
Both beef and pinto beans are high in potassium. Beef is very similar to pinto bean for potassium - beef has 275mg of potassium in 100 grams and pinto bean has 274mg of potassium.