White Rice vs. Pinto Beans
Nutrition comparison of Cooked White Rice and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and pinto beans:
- Both white rice and pinto beans are high in calories.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of calcium and dietary fiber.
- White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and pinto beans are high in calories. White rice has 14% more calories than pinto bean - white rice has 130 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to pinto beans per calorie. White rice has a macronutrient ratio of 8:91:2 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Pinto Beans | |
|---|---|---|
| Protein | 8% | 24% |
| Carbohydrates | 91% | 69% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pinto bean has 29% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has 17 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pinto beans and white rice contain similar amounts of sugar - pinto bean has 0.54g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Pinto bean has 194% more protein than white rice - white rice has 2.4g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both white rice and pinto beans are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pinto beans and white rice contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both white rice and pinto beans contain significant amounts of riboflavin.
| White Rice | Pinto Beans | |
|---|---|---|
| Thiamin | 0.167 MG | 0.052 MG |
| Riboflavin | 0.016 MG | 0.019 MG |
| Niacin | 1.835 MG | 0.272 MG |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | ~ |
| Folate | 58 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 20 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
White rice and pinto beans contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 845% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.158 G |
| Total | 0.01 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, pinto bean has more linoleic acid than white rice per 100 grams.
| White Rice | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.046 G | 0.115 G |
| Total | 0.046 G | 0.115 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Pinto Beans (Beans, pinto, canned, drained solids) .
Cooked White Rice g
()
|
Daily Values (%) |
Pinto Beans 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 white rice or pinto beans contain more calories in 100 grams?Both white rice and pinto beans are high in calories. White rice has 10% more calories than pinto bean - white rice has 130 calories in 100g and pinto bean has 114 calories.
Does white rice or pinto beans have more carbohydrates?
By weight, pinto bean has 30% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does white rice or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 20 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and pinto bean has 63mg of calcium.