Pinto Beans vs. Onion
Nutrition comparison of Pinto Beans and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and onion:
- Onion has 54% less carbohydrates than pinto bean.
- Onion has more pantothenic acid and Vitamin B6.
- Pinto bean has signficantly more protein than onion.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and onion has 65% less calories than pinto bean - onion has 40 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is heavier in protein, lighter in carbs and heavier in fat compared to onion per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Onion | |
|---|---|---|
| Protein | 24% | 11% |
| Carbohydrates | 69% | 87% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 54% less carbohydrates than pinto bean - onion has 9.3g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has 224% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Onion and pinto beans contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has signficantly more protein than onion - onion has 1.1g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both onion and pinto beans are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Onion has 73 times more Vitamin C than pinto bean - onion has 7.4mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Onion and pinto beans contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Onion and pinto beans contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Onion and pinto beans contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Onion has more pantothenic acid and Vitamin B6. Both pinto beans and onion contain significant amounts of thiamin, riboflavin, niacin and folate.
| Pinto Beans | Onion | |
|---|---|---|
| Thiamin | 0.052 MG | 0.046 MG |
| Riboflavin | 0.019 MG | 0.027 MG |
| Niacin | 0.272 MG | 0.116 MG |
| Pantothenic acid | ~ | 0.123 MG |
| Vitamin B6 | ~ | 0.12 MG |
| Folate | 24 UG | 19 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 174% more calcium than onion - onion has 23mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 533% more iron than onion - onion has 0.21mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 88% more potassium than onion - onion has 146mg 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 onion per 100 grams.
| Pinto Beans | Onion | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.004 G |
| Total | 0.158 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, pinto bean has more linoleic acid than onion per 100 grams.
| Pinto Beans | Onion | |
|---|---|---|
| linoleic acid | 0.115 G | 0.013 G |
| Total | 0.115 G | 0.013 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 Onion (Onions, raw) .
Pinto Beans g
()
|
Daily Values (%) |
Onion g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 onion or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and onion has 70% less calories than pinto bean - onion has 40 calories in 100g and pinto bean has 114 calories.
Does onion or pinto beans have more carbohydrates?
By weight, onion has 50% fewer carbohydrates than pinto bean - onion has 9.3g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does onion or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 170% more calcium than onion - onion has 23mg of calcium in 100 grams and pinto bean has 63mg of calcium.