Avocado vs. Pinto Beans
Nutrition comparison of Avocado and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and pinto beans:
- Both avocado and pinto beans are high in calories, dietary fiber and potassium.
- Avocado has 57% less carbohydrates than pinto bean.
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than pinto bean.
- Pinto bean has 12.4 times less saturated fat than avocado.
- Pinto bean is an excellent source of calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and pinto beans are high in calories. Avocado has 46% more calories than pinto bean - avocado has 167 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to pinto beans per calorie. Avocado has a macronutrient ratio of 4:19:77 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Pinto Beans | |
|---|---|---|
| Protein | 4% | 24% |
| Carbohydrates | 19% | 69% |
| Fat | 77% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 57% less carbohydrates than pinto bean - avocado has 8.6g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both avocado and pinto beans are high in dietary fiber. Avocado has 24% more dietary fiber than pinto bean - avocado has 6.8g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Avocado and pinto beans contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 257% more protein than avocado - avocado has 2g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Pinto bean has 12.4 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than pinto bean - avocado has 8.8mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than pinto bean - avocado has 7ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than pinto bean - avocado has 2mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than pinto bean - avocado has 21ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and pinto beans contain significant amounts of thiamin.
| Avocado | Pinto Beans | |
|---|---|---|
| Thiamin | 0.075 MG | 0.052 MG |
| Riboflavin | 0.143 MG | 0.019 MG |
| Niacin | 1.912 MG | 0.272 MG |
| Pantothenic acid | 1.463 MG | ~ |
| Vitamin B6 | 0.287 MG | ~ |
| Folate | 89 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 385% more calcium than avocado - avocado has 13mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 118% more iron than avocado - avocado has 0.61mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both avocado and pinto beans are high in potassium. Avocado has 85% more potassium than pinto bean - avocado has 507mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and pinto beans contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.158 G |
| Total | 0.125 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than pinto bean per 100 grams.
| Avocado | Pinto Beans | |
|---|---|---|
| linoleic acid | 1.674 G | 0.115 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.115 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Avocado or Pinto Beans .
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Pinto Beans (Beans, pinto, canned, drained solids) .
Avocado g
()
|
Daily Values (%) |
Pinto Beans 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 avocado or pinto beans contain more calories in 100 grams?Both avocado and pinto beans are high in calories. Avocado has 50% more calories than pinto bean - avocado has 167 calories in 100g and pinto bean has 114 calories.
Does avocado or pinto beans have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than pinto bean - avocado has 8.6g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does avocado or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 390% more calcium than avocado - avocado has 13mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does avocado or pinto beans contain more potassium?
Both avocado and pinto beans are high in potassium. Avocado has 90% more potassium than pinto bean - avocado has 507mg of potassium in 100 grams and pinto bean has 274mg of potassium.