Apple vs. Pinto Beans
Nutrition comparison of Apple and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and pinto beans:
- Both apple and pinto beans are high in dietary fiber.
- Pinto bean has 18.2 times less sugar than apple.
- Pinto bean has more thiamin and folate, however, apple contains more pantothenic acid and Vitamin B6.
- Pinto bean has signficantly more protein than apple.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of calcium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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
Pinto bean is high in calories and apple has 54% less calories than pinto bean - apple has 52 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to pinto beans per calorie. Apple has a macronutrient ratio of 2:96:3 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Pinto Beans | |
|---|---|---|
| Protein | 2% | 24% |
| Carbohydrates | 96% | 69% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 32% less carbohydrates than pinto bean - apple has 13.8g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both apple and pinto beans are high in dietary fiber. Pinto bean has 129% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pinto bean has 18.2 times less sugar than apple - apple has 10.4g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has signficantly more protein than apple - apple has 0.26g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both apple and pinto beans are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Apple has 45 times more Vitamin C than pinto bean - apple has 4.6mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Apple and pinto beans contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Apple and pinto beans contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Apple and pinto beans contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Pinto bean has more thiamin and folate, however, apple contains more pantothenic acid and Vitamin B6. Both apple and pinto beans contain significant amounts of riboflavin and niacin.
| Apple | Pinto Beans | |
|---|---|---|
| Thiamin | 0.017 MG | 0.052 MG |
| Riboflavin | 0.026 MG | 0.019 MG |
| Niacin | 0.091 MG | 0.272 MG |
| Pantothenic acid | 0.061 MG | ~ |
| Vitamin B6 | 0.041 MG | ~ |
| Folate | 3 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 950% more calcium than apple - apple has 6mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 10 times more iron than apple - apple has 0.12mg 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 156% more potassium than apple - apple has 107mg 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 apple per 100 grams.
| Apple | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.158 G |
| Total | 0.009 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, pinto bean has more linoleic acid than apple per 100 grams.
| Apple | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.043 G | 0.115 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pinto Beans (Beans, pinto, canned, drained solids) .
Apple 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 % |
|
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 % |
|
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 apple or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and apple has 50% less calories than pinto bean - apple has 52 calories in 100g and pinto bean has 114 calories.
Does apple or pinto beans have more carbohydrates?
By weight, apple has 30% fewer carbohydrates than pinto bean - apple has 13.8g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does apple or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 950% more calcium than apple - apple has 6mg of calcium in 100 grams and pinto bean has 63mg of calcium.