Black Beans Vs Pinto Beans Nutrition is the two most popular beans in the United States: pinto beans and black beans.
Pinto beans are lighter in color, smaller, and more oval-shaped than black beans. They contain about 10% less iron than black beans, but they have more folate (B9) and potassium (K).
Black beans are thicker and darker colored than pinto beans. Black beans have a less sour taste and milder, more potent aroma than pinto beans.
Black beans are also smaller and smoother than pinto beans. The black bean has thick skin, but it is easily de-skinned.
Black Beans Vs Pinto Beans Nutrition Facts
Pinto Beans Nutrition facts:
Pinto Beans Nutrition Facts Amount Per Serving Calories Dietary Fiber Iron Pinto beans (1 cup) 0.8 74 2% 25mg 2% Black Beans (1 cup) 2.5 65 2% 23mg 5%
Black Beans Nutrition facts:
Black Beans Vs Pinto Beans Nutrition Facts Amount Per Serving Calories Dietary Fiber Iron Pinto beans (1 cup) 0.8 78 2% 26mg 2% Black Beans (1 cup) 1.7 73 1% 27mg 3%
Black beans are larger than pinto beans, harder to de-skin, and easier to cook. They contain twice as much fiber as pinto beans and more potassium and folate than pinto beans.
5 Health Benefits of Black Beans
1. Support Heart Health
According to studies, eating black beans is linked with lower LDL (bad) cholesterol levels, reduced risk of heart disease and heart attack, diabetes, and improved control over blood sugar levels.
2. Good Source of Protein
Black beans are a great source of protein which helps boost energy.
3. Promote Weight Loss
According to studies, when eaten regularly, black beans may help in weight loss because they are a good source of fiber that helps in keeping you full for longer periods.
4. Lower Cholesterol Levels
Black beans are rich in carotenoid antioxidants called phytochemicals that may boost the liver’s ability to make sirtuin, a protein that helps absorb excess cholesterol.
5. Lower Blood Pressure and Heart Disease Risk
Like fruits and vegetables, black beans contain various vitamins and minerals, which provide the body with a strong defense needed to normalize blood pressure.
5 Health Benefits of Pinto Beans
1. High Fiber Content
Pinto beans are rich in fiber (about 5 grams or more per cup) which helps keep our digestive system healthy and also have the ability to lower cholesterol levels by binding with the fats present in our intestines.
2. Good Source of Protein
The Pinto bean provides us with protein of various macronutrients, including protein and carbohydrate. Protein is an essential macronutrient as it plays a role in maintaining and growing body tissues.
Protein also helps to sustain muscles. Carbohydrates are three macronutrients that provide energy to the body via glycogen.
3. Lower Cholesterol Levels
A good amount of soluble fiber in pinto beans helps lower cholesterol levels and prevent heart disease and certain cancers from developing by keeping our blood vessels free from plaque and reducing their tendency to clog up.
4. Support Heart Health
Pinto beans contain high amounts of fiber and protein, essential for maintaining a healthy heart.
5. Reduce Risk of Diabetes Type 2
Pinto beans are a great source of fiber, which helps control the blood glucose level in the body. Fiber is one of the most common and vital ingredients in any diet that reduces the risk of developing diabetes type 2.
Black Beans Vs Pinto Beans Nutrition-Which is Much Healthier?
There are some rumors that black beans are more nutritional than pinto beans. Black beans have a much higher fiber content than pinto beans. Thus black beans are considered much more nutritious.
While there is no doubt that black bean is a portion of healthy food and provide us with many benefits over pinto beans, the same cannot be said about most of the other factors that require some serious research, which makes it hard for someone to decide on these two foods.
Black beans are a great source of protein. The body needs protein to repair the muscles, grow new ones, and help maintain the body’s immune system (especially the immune system) and healthy joints. But other bean varieties also contain a decent amount of protein.
Black beans contain high levels of soluble fiber, which can be easily removed from the diet by drinking a cup of coffee, but it doesn’t mean that you have to avoid all foods that contain soluble fiber. Soluble fiber helps lower cholesterol levels in the body and prevents heart disease, cancer, and diabetes.
Black beans contain twice as much fiber as pinto beans. Black bean’s edible seeds are small, whereas pinto beans’ seeds are bigger.
Pinto beans are a great source of protein and carbohydrates (energy), and they also contain many vitamins and minerals that help maintain a healthy immune system. Pinto beans can be used in the preparation of various dishes.
The Bottom Line
Both black beans and pinto beans are great protein, fiber, healthy fats, and minerals. But the benefits of each food are quite different.
The black bean has a lot of other health benefits that the pinto bean doesn’t have, such as it is a rich source of soluble fiber that helps keep you regular. On top of that, the black bean has twice as much fiber as pinto beans.
Black beans, unlike pinto beans, contain antioxidant and phytochemical that helps lower cholesterol levels and blood pressure.
So, if you are looking to benefit from these two foods’ health benefits, it is recommended to eat a variety of beans rather than just one or two.
If you’re following a paleo diet, black beans are not an option. But if you choose to consume more pinto beans instead of black beans, they will boost your immune system, fight heart disease, and keep the blood sugar level steady.
Dr. Aditya Gupta is a highly accomplished Indian doctor with extensive experience in the field of neurology. Born and raised in New Delhi, India, Dr. Gupta completed his medical degree from the prestigious All India Institute of Medical Sciences (AIIMS), followed by his postgraduate studies in neurology from the same institution.