Black Beans vs. Pinto Beans

Nutrition comparison of Black Beans and Pinto Beans


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of black beans versus pinto beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in black beans and pinto beans:

  • Both pinto beans and black beans are high in dietary fiber and potassium.
  • Black bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Pinto bean is an excellent source of calcium.
Detailed nutritional comparison of black beans and pinto beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of Pinto Beans src

Here's an infographic summarizing the nutritional differences between black beans and pinto beans. marks particularly rich nutrients.


Calories and Carbs

calories

Pinto bean is high in calories and black bean has 20% less calories than pinto bean - pinto bean has 114 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, black beans is lighter in fat and similar to pinto beans for protein and carbs. Black beans has a macronutrient ratio of 26:71:3 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Pinto Beans
Protein 26% 24%
Carbohydrates 71% 69%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Pinto beans and black beans contain similar amounts carbs - pinto bean has 20.2g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both pinto beans and black beans are high in dietary fiber. Black bean has 25% more dietary fiber than pinto bean - pinto bean has 5.5g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Pinto beans and black beans contain similar amounts of sugar - pinto bean has 0.54g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Pinto beans and black beans contain similar amounts of protein - pinto bean has 7g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Both pinto beans and black beans are low in saturated fat - pinto bean has 0.16g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Black bean has 26 times more Vitamin C than pinto bean - pinto bean has 0.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Black beans and pinto beans contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.

Vitamin E

Black bean has more Vitamin E than pinto bean - black bean has 0.62mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.

Vitamin K

Black beans and pinto beans contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.

The B Vitamins

Black bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both black beans and pinto beans contain significant amounts of niacin.

Black Beans Pinto Beans
Thiamin 0.14 MG 0.052 MG
Riboflavin 0.12 MG 0.019 MG
Niacin 0.62 MG 0.272 MG
Pantothenic acid 0.184 MG ~
Vitamin B6 0.055 MG ~
Folate 61 UG 24 UG

Minerals

calcium

Pinto bean is an excellent source of calcium and it has 80% more calcium than black bean - pinto bean has 63mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has 43% more iron than pinto bean - pinto bean has 1.3mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both pinto beans and black beans are high in potassium. Pinto bean is very similar to pinto bean for potassium - pinto bean has 274mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than black bean per 100 grams.

Black Beans Pinto Beans
alpha linoleic acid 0.057 G 0.158 G
Total 0.057 G 0.158 G

omega 6s

Comparing omega-6 fatty acids, both black beans and pinto beans contain significant amounts of linoleic acid.

Black Beans Pinto Beans
linoleic acid 0.068 G 0.115 G
Total 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Pinto Beans (Beans, pinto, canned, drained solids) .

Black Beans g

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