Black Beans vs. Pinto Beans
Nutrition comparison of Black Beans and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and pinto beans:
- Both pinto beans and black beans are high in dietary fiber and potassium.
- Black bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Pinto bean is an excellent source of calcium.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and black bean has 20% less calories than pinto bean - pinto bean has 114 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in fat and similar to pinto beans for protein and carbs. Black beans has a macronutrient ratio of 26:71:3 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Pinto Beans | |
|---|---|---|
| Protein | 26% | 24% |
| Carbohydrates | 71% | 69% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pinto beans and black beans contain similar amounts of carbs - pinto bean has 20.2g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both pinto beans and black beans are high in dietary fiber. Black bean has 25% more dietary fiber than pinto bean - pinto bean has 5.5g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Pinto beans and black beans contain similar amounts of sugar - pinto bean has 0.54g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Pinto beans and black beans contain similar amounts of protein - pinto bean has 7g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both pinto beans and black beans are low in saturated fat - pinto bean has 0.16g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has 26 times more Vitamin C than pinto bean - pinto bean has 0.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and pinto beans contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than pinto bean - black bean has 0.62mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Black beans and pinto beans contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Black bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both black beans and pinto beans contain significant amounts of niacin.
| Black Beans | Pinto Beans | |
|---|---|---|
| Thiamin | 0.14 MG | 0.052 MG |
| Riboflavin | 0.12 MG | 0.019 MG |
| Niacin | 0.62 MG | 0.272 MG |
| Pantothenic acid | 0.184 MG | ~ |
| Vitamin B6 | 0.055 MG | ~ |
| Folate | 61 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 80% more calcium than black bean - pinto bean has 63mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 43% more iron than pinto bean - pinto bean has 1.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both pinto beans and black beans are high in potassium. Pinto bean is very similar to pinto bean for potassium - pinto bean has 274mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.158 G |
| Total | 0.057 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and pinto beans contain significant amounts of linoleic acid.
| Black Beans | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.068 G | 0.115 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Pinto Beans (Beans, pinto, canned, drained solids) .
Black Beans g
()
|
Daily Values (%) |
Pinto Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 pinto beans or black beans contain more calories in 100 grams?Pinto bean is high in calories and black bean has 20% less calories than pinto bean - pinto bean has 114 calories in 100g and black bean has 91 calories.
Does pinto beans or black beans have more carbohydrates?
By weight, pinto beans and black beans contain similar amounts of carbs - pinto bean has 20.2g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does pinto beans or black beans contain more calcium?
Pinto bean is a rich source of calcium and it has 80% more calcium than black bean - pinto bean has 63mg of calcium in 100 grams and black bean has 35mg of calcium.
Does pinto beans or black beans contain more potassium?
Both pinto beans and black beans are high in potassium. Pinto bean is very similar to pinto bean for potassium - pinto bean has 274mg of potassium in 100 grams and black bean has 308mg of potassium.