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.
Detailed nutritional comparison of pinto beans and white beans 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 White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Pinto Beans src
Image of White Beans src

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 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) .

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