Pinto Beans vs. Asparagus
Nutrition comparison of Pinto Beans and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and asparagus:
- Both asparagus and pinto beans are high in dietary fiber and potassium.
- Asparagus has 4.2 times less carbohydrates than pinto bean.
- Asparagus has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Asparagus is a great source of iron.
- Pinto bean is an excellent source of calcium.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and asparagus has 82% less calories than pinto bean - asparagus has 20 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is lighter in protein, heavier in carbs and similar to asparagus for fat. Pinto beans has a macronutrient ratio of 24:69:7 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Asparagus | |
|---|---|---|
| Protein | 24% | 34% |
| Carbohydrates | 69% | 61% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 4.2 times less carbohydrates than pinto bean - asparagus has 3.9g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both asparagus and pinto beans are high in dietary fiber. Pinto bean has 162% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Asparagus and pinto beans contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 218% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both asparagus and pinto beans are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Asparagus has 55 times more Vitamin C than pinto bean - asparagus has 5.6mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than pinto bean - asparagus has 38ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Asparagus has more Vitamin E than pinto bean - asparagus has 1.1mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than pinto bean - asparagus has 41.6ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pinto Beans | Asparagus | |
|---|---|---|
| Thiamin | 0.052 MG | 0.143 MG |
| Riboflavin | 0.019 MG | 0.141 MG |
| Niacin | 0.272 MG | 0.978 MG |
| Pantothenic acid | ~ | 0.274 MG |
| Vitamin B6 | ~ | 0.091 MG |
| Folate | 24 UG | 52 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 163% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Asparagus is a great source of iron and it has 61% more iron than pinto bean - asparagus has 2.1mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both asparagus and pinto beans are high in potassium. Pinto bean has 36% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams.
| Pinto Beans | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.01 G |
| Total | 0.158 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pinto bean has more linoleic acid than asparagus per 100 grams.
| Pinto Beans | Asparagus | |
|---|---|---|
| linoleic acid | 0.115 G | 0.04 G |
| Total | 0.115 G | 0.04 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 Asparagus (Asparagus, raw) .
Pinto Beans g
()
|
Daily Values (%) |
Asparagus 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 | 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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
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 % |
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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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| 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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5% | protein | 5% |
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| 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 % | |
| 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 asparagus or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and asparagus has 80% less calories than pinto bean - asparagus has 20 calories in 100g and pinto bean has 114 calories.
Is asparagus or pinto beans better for protein?
Pinto bean has 220% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and pinto bean has 7g of protein.
Does asparagus or pinto beans have more carbohydrates?
By weight, asparagus has 4.2 times fewer carbohydrates than pinto bean - asparagus has 3.9g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does asparagus or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 160% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does asparagus or pinto beans contain more potassium?
Both asparagus and pinto beans are high in potassium. Pinto bean has 40% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and pinto bean has 274mg of potassium.