Pinto Beans vs. Spinach
Nutrition comparison of Pinto Beans and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and spinach:
- Both spinach and pinto beans are high in calcium, dietary fiber and potassium.
- Spinach has 4.5 times less carbohydrates than pinto bean.
- Spinach has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spinach is a great source of iron.
- Spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and spinach has 80% less calories than pinto bean - spinach has 23 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 spinach per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Spinach | |
|---|---|---|
| Protein | 24% | 39% |
| Carbohydrates | 69% | 49% |
| Fat | 7% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 4.5 times less carbohydrates than pinto bean - spinach has 3.6g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both spinach and pinto beans are high in dietary fiber. Pinto bean has 150% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Spinach and pinto beans contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 144% more protein than spinach - spinach has 2.9g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both spinach and pinto beans are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 280 times more Vitamin C than pinto bean - spinach has 28.1mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than pinto bean - spinach has 469ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than pinto bean - spinach has 2mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than pinto bean - spinach has 482.9ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Spinach has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both pinto beans and spinach contain significant amounts of thiamin.
| Pinto Beans | Spinach | |
|---|---|---|
| Thiamin | 0.052 MG | 0.078 MG |
| Riboflavin | 0.019 MG | 0.189 MG |
| Niacin | 0.272 MG | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | ~ | 0.195 MG |
| Folate | 24 UG | 194 UG |
Minerals
calcium
Both spinach and pinto beans are high in calcium. Spinach has 57% more calcium than pinto bean - spinach has 99mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Spinach is a great source of iron and it has 104% more iron than pinto bean - spinach has 2.7mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both spinach and pinto beans are high in potassium. Spinach has 104% more potassium than pinto bean - spinach has 558mg 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 spinach contain significant amounts of alpha linoleic acid (ALA).
| Pinto Beans | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.138 G |
| Total | 0.158 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, pinto bean has more linoleic acid than spinach per 100 grams.
| Pinto Beans | Spinach | |
|---|---|---|
| linoleic acid | 0.115 G | 0.026 G |
| Total | 0.115 G | 0.026 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 Pinto Beans or Spinach .
Note: The specific food items compared are: Pinto Beans (Beans, pinto, canned, drained solids) and Spinach (Spinach, raw) .
Pinto Beans g
()
|
Daily Values (%) |
Spinach 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 % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
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% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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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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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| 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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| UG % |
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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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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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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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UG % | |
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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 spinach or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and spinach has 80% less calories than pinto bean - spinach has 23 calories in 100g and pinto bean has 114 calories.
Is spinach or pinto beans better for protein?
Pinto bean has 140% more protein than spinach - spinach has 2.9g of protein per 100 grams and pinto bean has 7g of protein.
Does spinach or pinto beans have more carbohydrates?
By weight, spinach has 4.5 times fewer carbohydrates than pinto bean - spinach has 3.6g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does spinach or pinto beans contain more calcium?
Both spinach and pinto beans are high in calcium. Spinach has 60% more calcium than pinto bean - spinach has 99mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does spinach or pinto beans contain more potassium?
Both spinach and pinto beans are high in potassium. Spinach has 100% more potassium than pinto bean - spinach has 558mg of potassium in 100 grams and pinto bean has 274mg of potassium.