Pinto Beans vs. Onion

Nutrition comparison of Pinto Beans and Onion


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

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

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

  • Onion has 54% less carbohydrates than pinto bean.
  • Onion has more pantothenic acid and Vitamin B6.
  • Pinto bean has signficantly more protein than onion.
  • Pinto bean is a great source of potassium.
  • Pinto bean is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of pinto beans and onion 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: Pinto Beans (Beans, pinto, canned, drained solids) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pinto Beans src
Image of Onion src

Calories and Carbs

calories

Pinto bean is high in calories and onion has 65% less calories than pinto bean - onion has 40 calories per 100 grams and pinto bean has 114 calories.

For macronutrient ratios, pinto beans is heavier in protein, lighter in carbs and heavier in fat compared to onion per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pinto Beans Onion
Protein 24% 11%
Carbohydrates 69% 87%
Fat 7% 3%
Alcohol ~ ~

carbohydrates

Onion has 54% less carbohydrates than pinto bean - onion has 9.3g 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 224% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.

sugar

Onion and pinto beans contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and pinto bean has 0.54g of sugar.



Protein

protein

Pinto bean has signficantly more protein than onion - onion has 1.1g of protein per 100 grams and pinto bean has 7g of protein.

Fat

saturated fat

Both onion and pinto beans are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.

Vitamins

Vitamin C

Onion has 73 times more Vitamin C than pinto bean - onion has 7.4mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.

Vitamin A

Onion and pinto beans contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.

Vitamin E

Onion and pinto beans contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.

Vitamin K

Onion and pinto beans contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.

The B Vitamins

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

Pinto Beans Onion
Thiamin 0.052 MG 0.046 MG
Riboflavin 0.019 MG 0.027 MG
Niacin 0.272 MG 0.116 MG
Pantothenic acid ~ 0.123 MG
Vitamin B6 ~ 0.12 MG
Folate 24 UG 19 UG

Minerals

calcium

Pinto bean is an excellent source of calcium and it has 174% more calcium than onion - onion has 23mg of calcium per 100 grams and pinto bean has 63mg of calcium.

iron

Pinto bean has 533% more iron than onion - onion has 0.21mg 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 88% more potassium than onion - onion has 146mg 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 onion per 100 grams.

Pinto Beans Onion
alpha linoleic acid 0.158 G 0.004 G
Total 0.158 G 0.004 G

omega 6s

Comparing omega-6 fatty acids, pinto bean has more linoleic acid than onion per 100 grams.

Pinto Beans Onion
linoleic acid 0.115 G 0.013 G
Total 0.115 G 0.013 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 Onion (Onions, raw) .

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