White Rice vs. Pinto Beans

Nutrition comparison of Cooked White Rice and Pinto Beans


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

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

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

  • Both white rice and pinto beans are high in calories.
  • Pinto bean is a great source of potassium.
  • Pinto bean is an excellent source of calcium and dietary fiber.
  • White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of white rice and pinto 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Pinto Beans src

Calories and Carbs

calories

Both white rice and pinto beans are high in calories. White rice has 14% more calories than pinto bean - white rice has 130 calories per 100 grams and pinto bean has 114 calories.

For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to pinto beans per calorie. White rice has a macronutrient ratio of 8:91:2 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Pinto Beans
Protein 8% 24%
Carbohydrates 91% 69%
Fat 2% 7%
Alcohol ~ ~

carbohydrates

Pinto bean has 29% less carbohydrates than white rice - white rice has 28.6g 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 17 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.

sugar

Pinto beans and white rice contain similar amounts of sugar - pinto bean has 0.54g of sugar per 100 grams and white rice does not contain significant amounts.



Protein

protein

Pinto bean has 194% more protein than white rice - white rice has 2.4g of protein per 100 grams and pinto bean has 7g of protein.

Fat

saturated fat

Both white rice and pinto beans are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.

Vitamins

Vitamin C

Pinto beans and white rice contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

The B Vitamins

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

White Rice Pinto Beans
Thiamin 0.167 MG 0.052 MG
Riboflavin 0.016 MG 0.019 MG
Niacin 1.835 MG 0.272 MG
Pantothenic acid 0.411 MG ~
Vitamin B6 0.05 MG ~
Folate 58 UG 24 UG

Minerals

calcium

Pinto bean is an excellent source of calcium and it has 20 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and pinto bean has 63mg of calcium.

iron

White rice and pinto beans contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and pinto bean has 1.3mg of iron.

potassium

Pinto bean is a great source of potassium and it has 845% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.

White Rice Pinto Beans
alpha linoleic acid 0.01 G 0.158 G
Total 0.01 G 0.158 G

omega 6s

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

White Rice Pinto Beans
linoleic acid 0.046 G 0.115 G
Total 0.046 G 0.115 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Pinto Beans (Beans, pinto, canned, drained solids) .

Cooked White Rice g

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