Pinto Beans vs. Collard Greens
Nutrition comparison of Pinto Beans and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and collard greens:
- Both collard greens and pinto beans are high in calcium, dietary fiber and potassium.
- Collard green has 73% less carbohydrates than pinto bean.
- Collard green has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and collard green has 72% less calories than pinto bean - collard green has 32 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is lighter in protein, heavier in carbs and lighter in fat compared to collard greens per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Collard Greens | |
|---|---|---|
| Protein | 24% | 31% |
| Carbohydrates | 69% | 56% |
| Fat | 7% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 73% less carbohydrates than pinto bean - collard green has 5.4g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both collard greens and pinto beans are high in dietary fiber. Pinto bean has 38% more dietary fiber than collard green - collard green has 4g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Collard greens and pinto beans contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 131% more protein than collard green - collard green has 3g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both collard greens and pinto beans are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 352 times more Vitamin C than pinto bean - collard green has 35.3mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than pinto bean - collard green has 251ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Collard green has more Vitamin E than pinto bean - collard green has 2.3mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than pinto bean - collard green has 437.1ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Collard green has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both pinto beans and collard greens contain significant amounts of thiamin.
| Pinto Beans | Collard Greens | |
|---|---|---|
| Thiamin | 0.052 MG | 0.054 MG |
| Riboflavin | 0.019 MG | 0.13 MG |
| Niacin | 0.272 MG | 0.742 MG |
| Pantothenic acid | ~ | 0.267 MG |
| Vitamin B6 | ~ | 0.165 MG |
| Folate | 24 UG | 129 UG |
Minerals
calcium
Both collard greens and pinto beans are high in calcium. Collard green has 268% more calcium than pinto bean - collard green has 232mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 183% more iron than collard green - collard green has 0.47mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both collard greens and pinto beans are high in potassium. Pinto bean has 29% more potassium than collard green - collard green has 213mg 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 pinto beans and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Pinto Beans | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.108 G |
| Total | 0.158 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both pinto beans and collard greens contain significant amounts of linoleic acid.
| Pinto Beans | Collard Greens | |
|---|---|---|
| linoleic acid | 0.115 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.115 G | 0.084 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 Collard Greens (Collards, raw) .
Pinto Beans g
()
|
Daily Values (%) |
Collard Greens 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 collard greens or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and collard green has 70% less calories than pinto bean - collard green has 32 calories in 100g and pinto bean has 114 calories.
Is collard greens or pinto beans better for protein?
Pinto bean has 130% more protein than collard green - collard green has 3g of protein per 100 grams and pinto bean has 7g of protein.
Does collard greens or pinto beans have more carbohydrates?
By weight, collard green has 70% fewer carbohydrates than pinto bean - collard green has 5.4g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does collard greens or pinto beans contain more calcium?
Both collard greens and pinto beans are high in calcium. Collard green has 270% more calcium than pinto bean - collard green has 232mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does collard greens or pinto beans contain more potassium?
Both collard greens and pinto beans are high in potassium. Pinto bean has 30% more potassium than collard green - collard green has 213mg of potassium in 100 grams and pinto bean has 274mg of potassium.