Brown Rice vs. Pinto Beans
Nutrition comparison of Cooked Brown 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
brown rice
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and pinto beans:
- Both brown rice and pinto beans are high in calories.
- Brown rice has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, pinto bean contains more folate.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and pinto beans are high in calories. Brown rice has a little more calories (8%) than pinto bean by weight - brown rice has 123 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to pinto beans for fat. Brown rice has a macronutrient ratio of 9:84:7 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Pinto Beans | |
|---|---|---|
| Protein | 9% | 24% |
| Carbohydrates | 84% | 69% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and pinto beans contain similar amounts of carbs - brown rice has 25.6g 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 244% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Brown rice and pinto beans contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 155% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both brown rice and pinto beans are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pinto beans and brown rice contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and pinto beans contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Brown rice and pinto beans contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, pinto bean contains more folate.
| Brown Rice | Pinto Beans | |
|---|---|---|
| Thiamin | 0.178 MG | 0.052 MG |
| Riboflavin | 0.069 MG | 0.019 MG |
| Niacin | 2.561 MG | 0.272 MG |
| Pantothenic acid | 0.38 MG | ~ |
| Vitamin B6 | 0.123 MG | ~ |
| Folate | 9 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 20 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 138% more iron than brown rice - brown rice has 0.56mg 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 219% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.158 G |
| Total | 0.011 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than pinto bean per 100 grams.
| Brown Rice | Pinto Beans | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.115 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pinto Beans (Beans, pinto, canned, drained solids) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Pinto Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 brown rice or pinto beans contain more calories in 100 grams?Both brown rice and pinto beans are high in calories. Brown rice has a little more calories ( 10%) than pinto bean by weight - brown rice has 123 calories in 100g and pinto bean has 114 calories.
Does brown rice or pinto beans have more carbohydrates?
By weight, brown rice and pinto beans contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does brown rice or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 20 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and pinto bean has 63mg of calcium.