Pinto Beans vs. White Beans
Nutrition comparison of Pinto Beans and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and white beans:
- Both pinto beans and white beans are high in calcium, calories, dietary fiber and potassium.
- White bean has more pantothenic acid, Vitamin B6 and folate.
- White bean is a great source of iron.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pinto beans and white beans are high in calories. is very similar to pinto bean for calories - pinto bean has 114 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, pinto beans is lighter in carbs, heavier in fat and similar to white beans for protein. Pinto beans has a macronutrient ratio of 24:69:7 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | White Beans | |
|---|---|---|
| Protein | 24% | 25% |
| Carbohydrates | 69% | 73% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pinto beans and white beans contain similar amounts of carbs - pinto bean has 20.2g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both pinto beans and white beans are high in dietary fiber. Pinto bean has 15% more dietary fiber than white bean - pinto bean has 5.5g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Pinto beans and white beans contain similar amounts of sugar - pinto bean has 0.54g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Pinto beans and white beans contain similar amounts of protein - pinto bean has 7g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both pinto beans and white beans are low in saturated fat - pinto bean has 0.16g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Pinto beans and white beans contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin E
White bean has more Vitamin E than pinto bean - white bean has 0.79mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
White beans and pinto beans contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
White bean has more pantothenic acid, Vitamin B6 and folate. Both pinto beans and white beans contain significant amounts of thiamin, riboflavin and niacin.
| Pinto Beans | White Beans | |
|---|---|---|
| Thiamin | 0.052 MG | 0.096 MG |
| Riboflavin | 0.019 MG | 0.037 MG |
| Niacin | 0.272 MG | 0.113 MG |
| Pantothenic acid | ~ | 0.185 MG |
| Vitamin B6 | ~ | 0.075 MG |
| Folate | 24 UG | 65 UG |
Minerals
calcium
Both pinto beans and white beans are high in calcium. White bean has 16% more calcium than pinto bean - pinto bean has 63mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 125% more iron than pinto bean - pinto bean has 1.3mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both pinto beans and white beans are high in potassium. White bean has 66% more potassium than pinto bean - pinto bean has 274mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than white bean per 100 grams.
| Pinto Beans | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.056 G |
| Total | 0.158 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both pinto beans and white beans contain significant amounts of linoleic acid.
| Pinto Beans | White Beans | |
|---|---|---|
| linoleic acid | 0.115 G | 0.067 G |
| Total | 0.115 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Pinto Beans g
()
|
Daily Values (%) |
White Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 pinto beans or white beans contain more calories in 100 grams?Both pinto beans and white beans are high in calories. is quite similar to pinto bean for calories - pinto bean has 114 calories in 100g and white bean has 114 calories.
Does pinto beans or white beans have more carbohydrates?
By weight, pinto beans and white beans contain similar amounts of carbs - pinto bean has 20.2g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does pinto beans or white beans contain more calcium?
Both pinto beans and white beans are high in calcium. White bean has 20% more calcium than pinto bean - pinto bean has 63mg of calcium in 100 grams and white bean has 73mg of calcium.
Does pinto beans or white beans contain more potassium?
Both pinto beans and white beans are high in potassium. White bean has 70% more potassium than pinto bean - pinto bean has 274mg of potassium in 100 grams and white bean has 454mg of potassium.