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. 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 8:91:1 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 | 1% | 7% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 White Rice or Pinto Beans .
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
()
|
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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% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
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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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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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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 % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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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 | |||