Pinto Beans vs. Kale
Nutrition comparison of Pinto Beans and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and kale:
- Both kale and pinto beans are high in calcium, dietary fiber and potassium.
- Kale has 3.5 times less carbohydrates than pinto bean.
- Kale has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and kale has 69% less calories than pinto bean - kale has 35 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Kale | |
|---|---|---|
| Protein | 24% | 28% |
| Carbohydrates | 69% | 41% |
| Fat | 7% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.5 times less carbohydrates than pinto bean - kale has 4.4g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both kale and pinto beans are high in dietary fiber. Pinto bean has 34% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Kale and pinto beans contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 139% more protein than kale - kale has 2.9g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both kale and pinto beans are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 933 times more Vitamin C than pinto bean - kale has 93.4mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than pinto bean - kale has 241ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than pinto bean - kale has 0.66mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than pinto bean - kale has 389.6ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Kale has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both pinto beans and kale contain significant amounts of thiamin.
| Pinto Beans | Kale | |
|---|---|---|
| Thiamin | 0.052 MG | 0.113 MG |
| Riboflavin | 0.019 MG | 0.347 MG |
| Niacin | 0.272 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | ~ | 0.147 MG |
| Folate | 24 UG | 62 UG |
Minerals
calcium
Both kale and pinto beans are high in calcium. Kale has 303% more calcium than pinto bean - kale has 254mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Kale and pinto beans contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both kale and pinto beans are high in potassium. Kale has 27% more potassium than pinto bean - kale has 348mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than pinto bean per 100 grams.
| Pinto Beans | Kale | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.378 G |
| Total | 0.158 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Kale | |
|---|---|---|
| linoleic acid | 0.115 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.115 G | 0.294 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 Kale (Kale, raw) .
Pinto Beans g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and kale has 70% less calories than pinto bean - kale has 35 calories in 100g and pinto bean has 114 calories.
Does kale or pinto beans have more carbohydrates?
By weight, kale has 3.5 times fewer carbohydrates than pinto bean - kale has 4.4g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does kale or pinto beans contain more calcium?
Both kale and pinto beans are high in calcium. Kale has 300% more calcium than pinto bean - kale has 254mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does kale or pinto beans contain more potassium?
Both kale and pinto beans are high in potassium. Kale has 30% more potassium than pinto bean - kale has 348mg of potassium in 100 grams and pinto bean has 274mg of potassium.