Pinto Beans vs. Walnut
Nutrition comparison of Pinto Beans and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and walnut:
- Both walnut and pinto beans are high in calcium, calories, dietary fiber and potassium.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and pinto beans are high in calories. Walnut has 474% more calories than pinto bean - walnut has 654 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Walnut | |
|---|---|---|
| Protein | 24% | 9% |
| Carbohydrates | 69% | 8% |
| Fat | 7% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 32% less carbohydrates than pinto bean - walnut has 13.7g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both walnut and pinto beans are high in dietary fiber. Walnut has 22% more dietary fiber than pinto bean - walnut has 6.7g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Walnut and pinto beans contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 118% more protein than pinto bean - walnut has 15.2g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Walnut is high in saturated fat and pinto bean has 97% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Walnut and pinto beans contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Walnut and pinto beans contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than pinto bean - walnut has 0.7mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Walnut and pinto beans contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pinto Beans | Walnut | |
|---|---|---|
| Thiamin | 0.052 MG | 0.341 MG |
| Riboflavin | 0.019 MG | 0.15 MG |
| Niacin | 0.272 MG | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.537 MG |
| Folate | 24 UG | 98 UG |
Minerals
calcium
Both walnut and pinto beans are high in calcium. Walnut has 56% more calcium than pinto bean - walnut has 98mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Walnut is a great source of iron and it has 119% more iron than pinto bean - walnut has 2.9mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both walnut and pinto beans are high in potassium. Walnut has 61% more potassium than pinto bean - walnut has 441mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than pinto bean per 100 grams.
| Pinto Beans | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 9.08 G |
| Total | 0.158 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Walnut | |
|---|---|---|
| linoleic acid | 0.115 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.115 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Pinto Beans g
()
|
Daily Values (%) |
Walnut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| 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% |
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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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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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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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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% | Vitamin K | 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% | 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 walnut or pinto beans contain more calories in 100 grams?Both walnut and pinto beans are high in calories. Walnut has 470% more calories than pinto bean - walnut has 654 calories in 100g and pinto bean has 114 calories.
Does walnut or pinto beans have more carbohydrates?
By weight, walnut has 30% fewer carbohydrates than pinto bean - walnut has 13.7g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does walnut or pinto beans contain more calcium?
Both walnut and pinto beans are high in calcium. Walnut has 60% more calcium than pinto bean - walnut has 98mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does walnut or pinto beans contain more potassium?
Both walnut and pinto beans are high in potassium. Walnut has 60% more potassium than pinto bean - walnut has 441mg of potassium in 100 grams and pinto bean has 274mg of potassium.