Pinto Beans vs. Kale

Nutrition comparison of Pinto Beans and Kale


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

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

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

  • Both kale and pinto beans are high in calcium, dietary fiber and potassium.
  • Kale has 3.5 times less carbohydrates than pinto bean.
  • Kale has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of pinto beans and kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pinto Beans src
Image of Kale src

Calories and Carbs

calories

Pinto bean is high in calories and kale has 69% less calories than pinto bean - kale has 35 calories per 100 grams and pinto bean has 114 calories.

For macronutrient ratios, pinto beans is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pinto Beans Kale
Protein 24% 28%
Carbohydrates 69% 41%
Fat 7% 31%
Alcohol ~ ~

carbohydrates

Kale has 3.5 times less carbohydrates than pinto bean - kale has 4.4g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.

dietary fiber

Both kale and pinto beans are high in dietary fiber. Pinto bean has 34% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.

sugar

Kale and pinto beans contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and pinto bean has 0.54g of sugar.

Protein

protein

Pinto bean has 139% more protein than kale - kale has 2.9g of protein per 100 grams and pinto bean has 7g of protein.

Fat

saturated fat

Both kale and pinto beans are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.

Vitamins

Vitamin C

Kale is an excellent source of Vitamin C and it has 933 times more Vitamin C than pinto bean - kale has 93.4mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.

Vitamin A

Kale is an excellent source of Vitamin A and it has more Vitamin A than pinto bean - kale has 241ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.

Vitamin E

Kale has more Vitamin E than pinto bean - kale has 0.66mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.

Vitamin K

Kale is an excellent source of Vitamin K and it has more Vitamin K than pinto bean - kale has 389.6ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.

The B Vitamins

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

Pinto Beans Kale
Thiamin 0.052 MG 0.113 MG
Riboflavin 0.019 MG 0.347 MG
Niacin 0.272 MG 1.18 MG
Pantothenic acid ~ 0.37 MG
Vitamin B6 ~ 0.147 MG
Folate 24 UG 62 UG

Minerals

calcium

Both kale and pinto beans are high in calcium. Kale has 303% more calcium than pinto bean - kale has 254mg of calcium per 100 grams and pinto bean has 63mg of calcium.

iron

Kale and pinto beans contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and pinto bean has 1.3mg of iron.

potassium

Both kale and pinto beans are high in potassium. Kale has 27% more potassium than pinto bean - kale has 348mg of potassium per 100 grams and pinto bean has 274mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than pinto bean per 100 grams.

Pinto Beans Kale
alpha linoleic acid 0.158 G 0.378 G
Total 0.158 G 0.378 G

omega 6s

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

Pinto Beans Kale
linoleic acid 0.115 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.115 G 0.294 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 Kale (Kale, raw) .

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FAQ

Does kale or pinto beans contain more calories in 100 grams?
Pinto bean is high in calories and kale has 70% less calories than pinto bean - kale has 35 calories in 100g and pinto bean has 114 calories.

Does kale or pinto beans have more carbohydrates?
By weight, kale has 3.5 times fewer carbohydrates than pinto bean - kale has 4.4g of carbs for 100g and pinto bean has 20.2g of carbohydrates.

Does kale or pinto beans contain more calcium?
Both kale and pinto beans are high in calcium. Kale has 300% more calcium than pinto bean - kale has 254mg of calcium in 100 grams and pinto bean has 63mg of calcium.

Does kale or pinto beans contain more potassium?
Both kale and pinto beans are high in potassium. Kale has 30% more potassium than pinto bean - kale has 348mg of potassium in 100 grams and pinto bean has 274mg of potassium.

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