Pinto Beans vs. Yellow Corn
Nutrition comparison of Pinto Beans and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and yellow corn:
- Both yellow corn and pinto beans are high in dietary fiber and potassium.
- Pinto bean has 7.4 times less sugar than yellow corn.
- Pinto bean is an excellent source of calcium.
- Yellow corn has more riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow corn and pinto beans contain similar amounts of calories - yellow corn has 96 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Yellow Corn | |
|---|---|---|
| Protein | 24% | 12% |
| Carbohydrates | 69% | 76% |
| Fat | 7% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and pinto beans contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both yellow corn and pinto beans are high in dietary fiber. Pinto bean has 129% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pinto bean has 7.4 times less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 105% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both yellow corn and pinto beans are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 54 times more Vitamin C than pinto bean - yellow corn has 5.5mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than pinto bean - yellow corn has 13ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Yellow corn and pinto beans contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Yellow corn and pinto beans contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Yellow corn has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both pinto beans and yellow corn contain significant amounts of thiamin and folate.
| Pinto Beans | Yellow Corn | |
|---|---|---|
| Thiamin | 0.052 MG | 0.093 MG |
| Riboflavin | 0.019 MG | 0.057 MG |
| Niacin | 0.272 MG | 1.683 MG |
| Pantothenic acid | ~ | 0.792 MG |
| Vitamin B6 | ~ | 0.139 MG |
| Folate | 24 UG | 23 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 20 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 196% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both yellow corn and pinto beans are high in potassium. Pinto bean has 26% more potassium than yellow corn - yellow corn has 218mg 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 yellow corn per 100 grams.
| Pinto Beans | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.018 G |
| Total | 0.158 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.115 G | 0.586 G |
| Total | 0.115 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Pinto Beans g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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% | protein | 5% |
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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% | fluoride | 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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or pinto beans contain more calories in 100 grams?Yellow corn and pinto beans contain similar amounts of calories - yellow corn has 96 calories in 100g and pinto bean has 114 calories.
Does yellow corn or pinto beans have more carbohydrates?
By weight, yellow corn and pinto beans contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does yellow corn or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 20 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does yellow corn or pinto beans contain more potassium?
Both yellow corn and pinto beans are high in potassium. Pinto bean has 30% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and pinto bean has 274mg of potassium.