Dietary fiber may also help support gut health and heart health.įolate (Vitamin B9): Both Black beans and pinto beans are an excellent source of folate. It supports a healthy immune system and creates red blood cells and neurotransmitters.įiber: Black beans and pinto beans are high in fiber content, which may help manage cholesterol and blood sugar levels. Vitamin B6 is essential in supporting the metabolism of protein, fat, and carbohydrates in the body. Vitamin B6: Pinto beans have significantly more vitamin B6 with 23% of the RDI (recommended daily intake) than black beans have at 7% RDI. One study shows that darker beans, such as black beans, contain more antioxidants than other colors of beans. Antioxidants help support eye health and may help decrease vision loss and lower the risk for macular degeneration.
Antioxidants help protect against free radicals and fight disease.
A few of the many nutritional benefits of pinto beans and black beans are noted below.Īntioxidants: Both black beans and pinto beans are full of antioxidants. Vitamins, Minerals and Nutritional Benefitsīlack beans and pinto beans contain various nutrients, including antioxidants, B vitamins, folate, iron, magnesium, manganese, phosphorus, and thiamine (vitamin B1). 2,000 calories a day is used for general nutrition advice. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. *Note these values could vary slightly by the brand of beans and the cooking process used. Nutritional value for one cup cooked black beans (172 grams) and one cup cooked pinto beans (171 g). Black Beans vs Pinto Beans Nutritional Value Pinto beans are commonly used in black bean soup, bean dips, vegan burger alternatives, and refried beans, a staple ingredient in traditional Mexican cuisine. They blend easily into recipes and foods with their earthy flavor and creamy texture. Pinto beans are part of the legume family and the most popular bean consumed in the United States. Black beans are commonly used in stews, soups, dips, and salads and served along with rice. They originated in Central America and South America, popular in Latin American cuisine and Cajun cuisine. Black Beansīlack beans are legumes and also known as the black turtle bean.
They contain roughly the same amount of protein, fiber, and carbs.Ī nutritional comparison chart covering several vitamins and minerals can be found further down in this post.
While pinto beans have slightly more folate, vitamin B6 and selenium. Per a one-cup serving size, black beans have slightly fewer calories, and slightly more magnesium thiamine, and zinc. The biggest difference nutritionally between black beans and pinto beans is the slight variances they contain in vitamins and minerals. This post will expand in more detail on the nutritional differences and health benefits between black beans and pinto beans to help you decide which type of bean is the healthiest choice for you! Key Differences Black Beans vs Pinto Beans Nutrition In a previous post, I wrote about the differences between black beans vs pinto beans. With over 400 types of beans, let’s narrow down the nutritional comparison of two of the most popular and common beans in American cuisine, black beans vs pinto beans- so you can make the best nutritional choice for your health.