Pinto Beans vs. Brazil Nut
Nutrition comparison of Pinto Beans and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and brazil nut:
- Both brazil nut and pinto beans are high in calcium, calories, dietary fiber and potassium.
- Brazil nut has more thiamin, pantothenic acid and Vitamin B6.
- Brazil nut has signficantly more Vitamin E than pinto bean.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of protein.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and pinto beans are high in calories. Brazil nut has 478% more calories than pinto bean - brazil nut has 659 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 brazil nut per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Brazil Nut | |
|---|---|---|
| Protein | 24% | 8% |
| Carbohydrates | 69% | 7% |
| Fat | 7% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 42% less carbohydrates than pinto bean - brazil nut has 11.7g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both brazil nut and pinto beans are high in dietary fiber. Brazil nut has 36% more dietary fiber than pinto bean - brazil nut has 7.5g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Brazil nut and pinto beans contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Brazil nut is an excellent source of protein and it has 105% more protein than pinto bean - brazil nut has 14.3g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and pinto bean has 99% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Brazil nut and pinto beans contain similar amounts of Vitamin C - brazil nut has 0.7mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin E
Brazil nut has signficantly more Vitamin E than pinto bean - brazil nut has 5.7mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, pantothenic acid and Vitamin B6. Both pinto beans and brazil nut contain significant amounts of riboflavin, niacin and folate.
| Pinto Beans | Brazil Nut | |
|---|---|---|
| Thiamin | 0.052 MG | 0.617 MG |
| Riboflavin | 0.019 MG | 0.035 MG |
| Niacin | 0.272 MG | 0.295 MG |
| Pantothenic acid | ~ | 0.184 MG |
| Vitamin B6 | ~ | 0.101 MG |
| Folate | 24 UG | 22 UG |
Minerals
calcium
Both brazil nut and pinto beans are high in calcium. Brazil nut has 154% more calcium than pinto bean - brazil nut has 160mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Brazil nut is a great source of iron and it has 83% more iron than pinto bean - brazil nut has 2.4mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both brazil nut and pinto beans are high in potassium. Brazil nut has 141% more potassium than pinto bean - brazil nut has 659mg 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 brazil nut per 100 grams.
| Pinto Beans | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.036 G |
| Total | 0.158 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Brazil Nut | |
|---|---|---|
| linoleic acid | 0.115 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.115 G | 24.381 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 Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Pinto Beans g
()
|
Daily Values (%) |
Brazil Nut 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% |
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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% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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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 % |
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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 % |
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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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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 brazil nut or pinto beans contain more calories in 100 grams?Both brazil nut and pinto beans are high in calories. Brazil nut has 480% more calories than pinto bean - brazil nut has 659 calories in 100g and pinto bean has 114 calories.
Does brazil nut or pinto beans have more carbohydrates?
By weight, brazil nut has 40% fewer carbohydrates than pinto bean - brazil nut has 11.7g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does brazil nut or pinto beans contain more calcium?
Both brazil nut and pinto beans are high in calcium. Brazil nut has 150% more calcium than pinto bean - brazil nut has 160mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does brazil nut or pinto beans contain more potassium?
Both brazil nut and pinto beans are high in potassium. Brazil nut has 140% more potassium than pinto bean - brazil nut has 659mg of potassium in 100 grams and pinto bean has 274mg of potassium.