Black Beans vs. Pinto Beans: A Complete Nutrition Guide
Written by Isabel Vasquez Larson RD, LDN
Latin American food wouldn’t be the same without black and pinto beans. But is one healthier than the other? Black and pinto beans are both rich in fiber, plant protein, and iron, making them excellent foods for your heart, gut, and metabolic health.
In this blog, learn the differences and similarities in black and pinto beans’ nutrition content, plus health-promoting ways to incorporate them in your cultural meals. Let’s dive in!
Black Beans Nutrition Facts
Here is the nutritional content of ½ cup of canned black beans, per the USDA:
Carbs: 20 grams (g)
Fiber: 8 g, or 29% of the daily value (DV)
Protein: 7 g
Fat: 0 g
Sodium: 461 milligrams (mg), or 20% of the DV
Iron: 2.5 mg, or 14% of the DV
Magnesium: 42 mg, or 10% of the DV
Folate: 73 micrograms (mcg), or 18% of the DV
Black beans are also a good source of nutrients like potassium, zinc, phosphorus, and vitamin E.
These nutrition facts are for canned black beans with sodium, but you can choose to purchase low-sodium or no-salt-added canned black beans for less sodium. You can also rinse the beans before using them to lower the sodium.
Pinto Beans Nutrition Facts
Here is the nutritional content of ½ cup of canned pinto beans, per the USDA:
Carbs: 18 g
Fiber: 6 g, or 21% of the DV
Protein: 6 g
Fat: 0 g
Sodium: 320 mg, or 14% of the DV
Iron: 1.8 mg, or 10% of the DV
Magnesium: 40 mg, or 10% of the DV
Folate: 29 mcg, or 7% of the DV
Besides these nutrients, pinto beans are also a good source of potassium, zinc, manganese, and copper.
Just like with canned black beans, consider rinsing pinto beans before using them for less sodium. Alternatively (or additionally), opt for low-sodium or no-salt-added canned pinto beans.
What are the Differences and Similarities Between Black and Pinto Beans?
Macronutrients
Macronutrients are the nutrients we need in large amounts—carbs, protein, and fat. Pinto and black beans have very similar amounts of these nutrients.
The nutrition comparison above was done using the USDA’s food database for ½ cup serving size of the canned versions of black and pinto beans.
That analysis shows a slightly higher content of carbs and protein for black beans, but the difference is negligible.
It could be a discrepancy in measurements or the amount of solid vs liquid content than a true difference in macros. The macronutrient breakdowns may also vary slightly between brands.
All that to say, black beans and pinto beans have very similar macronutrient profiles.
Fiber
When it comes to fiber, black beans beat out pinto beans. A ½ cup serving of canned black beans contains 8 grams of fiber, while the same serving size of canned pinto beans contains 6 grams of fiber.
That said, black and pinto beans are both rich in fiber, with over 20% of the DV per ½-cup-serving. Either one is a great choice for upping your fiber intake. This is good news for your blood sugars, satiety, gut health, and cholesterol, per the CDC!
Micronutrients
At this point it might not come as a surprise, but black and pinto beans have very similar micronutrient profiles, too.
Black and pinto beans are both rich in so many vitamins and minerals that we need for good health including iron, potassium, and magnesium.
That said, one key difference is their folate content. Black beans have more than double the folate of pinto beans. This B-vitamin is critical during early pregnancy to prevent neural tube defects in babies, per the US Office on Women’s Health.
Taste
Black beans are fairly small and they have a pretty mild flavor and somewhat meaty texture, which makes them a good meat substitute. Overall, their relatively mild flavor makes them very versatile.
Pinto beans are a little bigger in size than black beans, and they have a creamy, earthy, yet pretty mild flavor. Interestingly, they’re tanned with brown specks until cooked, and then they turn solid pink.
Both beans have a mild flavor that isn’t overpowering. However, subtle differences lead some people to prefer one over the other. Try them both and see if one’s taste wins out over the other’s!
Uses
Black beans are found in dishes across Latin American, including Brazilian feijoada, Cuban frijoles negros, and Costa Rican gallo pinto. In other cultures, like the United States, black beans are commonly used in plant-based burgers, salads, dips, and chili.
Pinto beans are common in Mexican dishes such as refried beans and frijoles de la olla. You’ll also find them in other Central American and Colombian cuisine. In the United States, they’re commonly used to make veggie burgers or soups.
Nutritious Latin American Meals With Black Beans
Various Latin American cultures incorporate black beans in well-rounded dishes. Here are a few examples:
White rice, stewed black beans, chicken, and avocado
Feijoada: Iconic Brazilian dish made with black beans and meat, served with white rice and cooked kale
Arepa de Dominó: an arepa stuffed with a mix of black beans, olive oil, queso fresco, and spices, may be served with avocado and plantains
Nutritious Latin American Meals With Pinto Beans
Like black beans, many Latin American cultures incorporate pinto beans in well-rounded meals. Here are a couple culturally-relevant ways to enjoy them:
Sopa tarasca: Mexican soup made with pinto beans, avocado, queso fresco, onion, garlic, tomato, ancho peppers, vegetable oil, and spices served with corn tortilla strips
Gallo pinto: leftover rice and black beans, peppers, onions, garlic, cilantro, egg, and tortilla
Tostadas with refried pinto beans, salsa, lettuce, and cheese
So, Which One is Healthier—Black or Pinto Beans?
As you can see, black and pinto beans are both nutritious choices rich in fiber, protein, and iron. Their macronutrient and micronutrient profiles are super similar so you can’t go wrong between the two!
Overall, eating black or pinto beans is a health-promoting choice–especially for heart health, blood sugars, and digestive health. They’re a key part of what makes our Latine cultural foods so nutritious!
FAQs:
Do pinto or black beans have more protein?
Black beans have slightly more protein than pinto beans, but the difference is only 1 gram per ½ cup of beans.
Which beans are the healthiest?
There is no one type of bean that's the healthiest. Beans are all excellent sources of fiber and plant protein, and research shows they are great for heart, metabolic, and digestive health.
What tastes better, black or pinto beans?
Black and pinto beans both have a pretty mild flavor, but everyone has their own taste preferences! Black beans taste slightly more similar to meat, so they work better as a meat substitute.
Do black beans or pinto beans cause more gas?
Black beans and pinto beans generally cause similar amounts of gas because they have the same amount of fiber. Regardless of the type of bean you have, it’s best to increase your intake slowly to give your body time to adjust to the added fiber.
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