Pinto Beans vs. Broccoli
Nutrition comparison of Pinto Beans and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and broccoli:
- Both broccoli and pinto beans are high in calcium, dietary fiber and potassium.
- Broccoli has 67% less carbohydrates than pinto bean.
- Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and broccoli has 70% less calories than pinto bean - broccoli has 34 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is lighter in protein, heavier in carbs and similar to broccoli for fat. Pinto beans has a macronutrient ratio of 24:69:7 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Broccoli | |
|---|---|---|
| Protein | 24% | 28% |
| Carbohydrates | 69% | 65% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 67% less carbohydrates than pinto bean - broccoli has 6.6g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both broccoli and pinto beans are high in dietary fiber. Pinto bean has 112% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Broccoli and pinto beans contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 148% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both broccoli and pinto beans are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 891 times more Vitamin C than pinto bean - broccoli has 89.2mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than pinto bean - broccoli has 31ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than pinto bean - broccoli has 0.78mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than pinto bean - broccoli has 101.6ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both pinto beans and broccoli contain significant amounts of thiamin.
| Pinto Beans | Broccoli | |
|---|---|---|
| Thiamin | 0.052 MG | 0.071 MG |
| Riboflavin | 0.019 MG | 0.117 MG |
| Niacin | 0.272 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | ~ | 0.175 MG |
| Folate | 24 UG | 63 UG |
Minerals
calcium
Both broccoli and pinto beans are high in calcium. Pinto bean has 34% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 82% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both broccoli and pinto beans are high in potassium. Broccoli has 15% more potassium than pinto bean - broccoli has 316mg 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 broccoli per 100 grams.
| Pinto Beans | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.0215 G |
| Total | 0.158 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, pinto bean has more linoleic acid than broccoli per 100 grams.
| Pinto Beans | Broccoli | |
|---|---|---|
| linoleic acid | 0.115 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.115 G | 0.055 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 Broccoli (Broccoli, raw) .
Pinto Beans g
()
|
Daily Values (%) |
Broccoli 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 % |
|
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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 broccoli or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and broccoli has 70% less calories than pinto bean - broccoli has 34 calories in 100g and pinto bean has 114 calories.
Does broccoli or pinto beans have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than pinto bean - broccoli has 6.6g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does broccoli or pinto beans contain more calcium?
Both broccoli and pinto beans are high in calcium. Pinto bean has 30% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does broccoli or pinto beans contain more potassium?
Both broccoli and pinto beans are high in potassium. Broccoli has 20% more potassium than pinto bean - broccoli has 316mg of potassium in 100 grams and pinto bean has 274mg of potassium.