Pinto Beans vs. Broccoli

Nutrition comparison of Pinto Beans and Broccoli


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

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

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

  • Both broccoli and pinto beans are high in calcium, dietary fiber and potassium.
  • Broccoli has 67% less carbohydrates than pinto bean.
  • Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
Detailed nutritional comparison of pinto beans and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pinto Beans src
Image of Broccoli src

Calories and Carbs

calories

Pinto bean is high in calories and broccoli has 70% less calories than pinto bean - broccoli has 34 calories per 100 grams and pinto bean has 114 calories.

For macronutrient ratios, pinto beans is heavier in carbs and similar to broccoli for protein and fat. Pinto beans has a macronutrient ratio of 24:69:7 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pinto Beans Broccoli
Protein 24% 27%
Carbohydrates 69% 64%
Fat 7% 9%
Alcohol ~ ~

carbohydrates

Broccoli has 67% less carbohydrates than pinto bean - broccoli has 6.6g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.

dietary fiber

Both broccoli and pinto beans are high in dietary fiber. Pinto bean has 112% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.

sugar

Broccoli and pinto beans contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and pinto bean has 0.54g of sugar.

Protein

protein

Pinto bean has 148% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and pinto bean has 7g of protein.

Fat

saturated fat

Both broccoli and pinto beans are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 891 times more Vitamin C than pinto bean - broccoli has 89.2mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.

Vitamin A

Broccoli has more Vitamin A than pinto bean - broccoli has 31ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.

Vitamin E

Broccoli has more Vitamin E than pinto bean - broccoli has 0.78mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.

Vitamin K

Broccoli is a great source of Vitamin K and it has more Vitamin K than pinto bean - broccoli has 101.6ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.

The B Vitamins

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

Pinto Beans Broccoli
Thiamin 0.052 MG 0.071 MG
Riboflavin 0.019 MG 0.117 MG
Niacin 0.272 MG 0.639 MG
Pantothenic acid ~ 0.573 MG
Vitamin B6 ~ 0.175 MG
Folate 24 UG 63 UG

Minerals

calcium

Both broccoli and pinto beans are high in calcium. Pinto bean has 34% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and pinto bean has 63mg of calcium.

iron

Pinto bean has 82% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and pinto bean has 1.3mg of iron.

potassium

Both broccoli and pinto beans are high in potassium. Broccoli has 15% more potassium than pinto bean - broccoli has 316mg 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 broccoli per 100 grams.

Pinto Beans Broccoli
alpha linoleic acid 0.158 G 0.0215 G
Total 0.158 G 0.0215 G

omega 6s

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

Pinto Beans Broccoli
linoleic acid 0.115 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.115 G 0.055 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pinto Beans or Broccoli .

Note: The specific food items compared are: Pinto Beans (Beans, pinto, canned, drained solids) and Broccoli (Broccoli, raw) .

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FAQ

Does broccoli or pinto beans contain more calories in 100 grams?
Pinto bean is high in calories and broccoli has 70% less calories than pinto bean - broccoli has 34 calories in 100g and pinto bean has 114 calories.

Does broccoli or pinto beans have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than pinto bean - broccoli has 6.6g of carbs for 100g and pinto bean has 20.2g of carbohydrates.

Does broccoli or pinto beans contain more calcium?
Both broccoli and pinto beans are high in calcium. Pinto bean has 30% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and pinto bean has 63mg of calcium.

Does broccoli or pinto beans contain more potassium?
Both broccoli and pinto beans are high in potassium. Broccoli has 20% more potassium than pinto bean - broccoli has 316mg of potassium in 100 grams and pinto bean has 274mg of potassium.