Pinto Beans vs. Russet Potato
Nutrition comparison of Pinto Beans and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and russet potato:
- Both russet potato and pinto beans are high in potassium.
- Pinto bean is an excellent source of calcium and dietary fiber.
- Russet potato has more niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and russet potato has 31% less calories than pinto bean - russet potato has 79 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 russet potato per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Russet Potato | |
|---|---|---|
| Protein | 24% | 11% |
| Carbohydrates | 69% | 89% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and pinto beans contain similar amounts of carbs - russet potato has 18.1g 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 323% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Russet potato and pinto beans contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 227% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both russet potato and pinto beans are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Russet potato has 56 times more Vitamin C than pinto bean - russet potato has 5.7mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Russet potato and pinto beans contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Russet potato and pinto beans contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Russet potato and pinto beans contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Russet potato has more niacin, pantothenic acid and Vitamin B6. Both pinto beans and russet potato contain significant amounts of thiamin, riboflavin and folate.
| Pinto Beans | Russet Potato | |
|---|---|---|
| Thiamin | 0.052 MG | 0.082 MG |
| Riboflavin | 0.019 MG | 0.033 MG |
| Niacin | 0.272 MG | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | ~ | 0.345 MG |
| Folate | 24 UG | 14 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 385% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 55% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both russet potato and pinto beans are high in potassium. Russet potato has 52% more potassium than pinto bean - russet potato has 417mg 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 russet potato per 100 grams.
| Pinto Beans | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.01 G |
| Total | 0.158 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pinto bean has more linoleic acid than russet potato per 100 grams.
| Pinto Beans | Russet Potato | |
|---|---|---|
| linoleic acid | 0.115 G | 0.032 G |
| Total | 0.115 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Pinto Beans g
()
|
Daily Values (%) |
Russet Potato g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 russet potato or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and russet potato has 30% less calories than pinto bean - russet potato has 79 calories in 100g and pinto bean has 114 calories.
Does russet potato or pinto beans have more carbohydrates?
By weight, russet potato and pinto beans contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does russet potato or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 390% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does russet potato or pinto beans contain more potassium?
Both russet potato and pinto beans are high in potassium. Russet potato has 50% more potassium than pinto bean - russet potato has 417mg of potassium in 100 grams and pinto bean has 274mg of potassium.