Pinto Beans vs. Pine Nut
Nutrition comparison of Pinto Beans and Pine 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
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and pine nut:
- Both pine nut and pinto beans are high in calories, dietary fiber and potassium.
- Pine nut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
- Pinto bean has signficantly less saturated fat than pine nut.
- Pinto bean is an excellent source of calcium.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and pinto beans are high in calories. Pine nut has 490% more calories than pinto bean - pine nut has 673 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 pine nut per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Pine Nut | |
|---|---|---|
| Protein | 24% | 8% |
| Carbohydrates | 69% | 7% |
| Fat | 7% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 35% less carbohydrates than pinto bean - pine nut has 13.1g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both pine nut and pinto beans are high in dietary fiber. Pinto bean has 49% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pine nut and pinto beans contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 96% more protein than pinto bean - pine nut has 13.7g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Pinto bean has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pine nut and pinto beans contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Pine nut and pinto beans contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has more Vitamin E than pinto bean - pine nut has 9.3mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Pine nut has more Vitamin K than pinto bean - pine nut has 53.9ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both pinto beans and pine nut contain significant amounts of folate.
| Pinto Beans | Pine Nut | |
|---|---|---|
| Thiamin | 0.052 MG | 0.364 MG |
| Riboflavin | 0.019 MG | 0.227 MG |
| Niacin | 0.272 MG | 4.387 MG |
| Pantothenic acid | ~ | 0.313 MG |
| Vitamin B6 | ~ | 0.094 MG |
| Folate | 24 UG | 34 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 294% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pine nut is an excellent source of iron and it has 316% more iron than pinto bean - pine nut has 5.5mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both pine nut and pinto beans are high in potassium. Pine nut has 118% more potassium than pinto bean - pine nut has 597mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pinto beans and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Pinto Beans | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.164 G |
| Total | 0.158 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Pine Nut | |
|---|---|---|
| linoleic acid | 0.115 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.115 G | 33.202 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 Pine Nut (Nuts, pine nuts, dried) .
Pinto Beans g
()
|
Daily Values (%) |
Pine Nut g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | 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 % |
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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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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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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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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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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 pine nut or pinto beans contain more calories in 100 grams?Both pine nut and pinto beans are high in calories. Pine nut has 490% more calories than pinto bean - pine nut has 673 calories in 100g and pinto bean has 114 calories.
Does pine nut or pinto beans have more carbohydrates?
By weight, pine nut has 40% fewer carbohydrates than pinto bean - pine nut has 13.1g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does pine nut or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 290% more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does pine nut or pinto beans contain more iron?
Pine nut is an abundant source of iron and it has 320% more iron than pinto bean - pine nut has 5.5mg of iron in 100 grams and pinto bean has 1.3mg of iron.
Does pine nut or pinto beans contain more potassium?
Both pine nut and pinto beans are high in potassium. Pine nut has 120% more potassium than pinto bean - pine nut has 597mg of potassium in 100 grams and pinto bean has 274mg of potassium.