Black Beans vs. Pinto Beans: A Complete Nutrition Guide
Written by Isabel Vasquez RD, LDN
If you’re Latine or if you’ve been to a Latin American restaurant, then you know that black and pinto beans are culturally prevalent in Latin America. We love our beans, and these are two of the most common types we eat. But you may wonder how they differ and if one is better for health.
In this blog, I’ll share the differences between black and pinto beans when it comes to their history, nutrition, uses, and taste. I’ll also share how they are similar, whether canned vs. dry makes a difference, and ways to incorporate them in nutritious, Latine meals. Let’s dive in!
What are beans?
Beans are part of the Fabaceae family, which is a group of flowering plants. These plants produce legumes–the full Fabaceae plant–and pulses–the edible seed of a legume. Therefore, beans are technically a type of pulse. So are peas, lentils, and chickpeas.
While pulses have many similarities and loads of health benefits, there are some differences between them. Let’s get into the differences between black and pinto beans.
Black Beans 101
History
Black beans, also known as black turtle beans, originated over 7,000 years ago in Central and South America, and of course, they remain popular in these regions today. Now, they are also enjoyed in other regions including in the United States and the Caribbean.
With the rise in plant-based eating in the United States, black beans have become more and more common as a plant-based meat substitute.
Nutrition
The nutrition of black beans varies a bit between canned or dried, specifically in their sodium content. Here is the nutritional content of ½ cup of canned black beans:
Carbs: 20 grams
Fiber: 8 grams (29% daily value)
Protein: 7 grams
Fat: 0.35 grams
Sodium: 360 milligrams (16% daily value)
Iron: 2.5 milligrams (14% daily value)
Magnesium: 42 milligrams (10% daily value)
Phosphorus: 130 milligrams (10% daily value)
Copper: 0.23 milligrams (25% daily value)
And this is just to name a few nutrients. Black beans are a good source of sooo many nutrients, the list can go on and on. There are a lot more micronutrients–vitamins and minerals–that black beans contain in high amounts.
A small 2021 study found that dark beans including black beans and kidney beans led to decreased blood pressure amongst participants six hours after consumption.
Uses
In Latine cuisine, we typically have black beans with rice, meat, and in soups. In other cultures, like the United States, black beans have become commonly used in plant-based burgers, salads, and chili.
Taste
Black beans are fairly small and they have a pretty mild, somewhat meaty flavor. This makes them a good meat substitute and a staple in vegan recipes.
They are soft and creamy in texture. Since their flavor is pretty mild, they are very versatile and can adapt to a variety of dishes.
Pinto Beans 101
History
Pinto beans likely originated over 5,000 years ago in Peru and Mexico. They have remained popular in these countries and many others in Latin America. They are now the most commonly cultivated bean in the United States!
Nutrition
Just like black beans, pinto beans’ nutrition content will vary a bit depending on whether they’re canned or dried. Here is the nutritional content of ½ cup of canned pinto beans:
Carbs: 18 grams
Fiber: 6 grams (21% daily value)
Protein: 6 grams
Fat: 0.65 grams
Sodium: 320 milligrams (14% daily value)
Iron: 1.8 milligrams (10% daily value)
Magnesium: 40 milligrams (9.5% daily value)
Phosphorus: 110 milligrams (9% daily value)
Copper: 0.2 milligrams (22% daily value)
These are a few nutrients that pinto beans contain in high amounts, but these are not the only ones. Pinto beans are also rich in many other vitamins and minerals that are important for our health!
In fact, a 2007 study found that pinto bean consumption helped lower total cholesterol and LDL cholesterol (the “bad” kind of cholesterol).
Uses
Pinto beans are commonly used in Latin dishes such as refried beans, chili con carne, or served with rice or tortillas. In the United States, they are also commonly used in veggie burgers or soups.
Taste
Pinto beans have a pretty mild flavor and are moderately sized. They have a tan color with brown specks until cooked, when they turn solid pink. Their flavor is creamy and earthy.
You may have noticed that we did not include calories in our nutrition breakdowns of black and pinto beans. That’s because here at Your Latina Nutrition, we tend not to focus on calories as these numbers can be triggering for chulas in eating disorder recovery or overcoming chronic dieting.
However, we do want to acknowledge that the calorie content of both of these types of beans is quite similar. For support in finding a balance of promoting your health without dieting, check out our 3-part intuitive eating masterclass.
Differences and Similarities Between Black and Pinto Beans
Macronutrients
Macronutrients include carbs, protein, and fat. Pinto and black beans have very similar macronutrient profiles.
The nutrition comparison above was done using the USDA’s food database for ½ cup serving size of the canned versions of these beans. That analysis shows a slightly higher macronutrient content for black beans, but that is likely related to slight variation in measurements.
In any case, these macronutrient breakdowns may vary slightly between different brands.
Fiber
When it comes to fiber, black beans do contain slightly more than pinto beans. A serving size of ½ cup of canned black beans contains 8 grams of fiber, while the same serving size of canned pinto beans contains 6 grams.
However, these are both considered high amounts of fiber and would be a great choice for upping your fiber intake.
Micronutrients
Again, black and pinto beans have very similar micronutrient profiles. Their vitamin and mineral content is almost identical and the differences are minor and likely won’t have a big impact on health.
Black and pinto beans are both rich in so many vitamins and minerals that we need for optimal health and body functioning.
One of the most notable is iron. For plant-based eaters or those who don’t like to eat much meat, you may be at higher risk for iron deficiency. But beans are a good vegan source of iron to up your iron intake without needing to incorporate more meat.
Satiety
Both pinto and black beans (and most other beans for that matter) are good sources of fiber, protein, and carbs. These components help us feel full and satisfied. Fiber in particular adds bulk to our stool and volume to our meals to help with digestion and satiety.
Canned vs. Dry Beans
Perhaps a more impactful difference amongst beans is whether they are purchased canned or dry. These two options vary in a few ways including convenience, processing, and nutrition.
Convenience
There’s no question that canned beans are a convenient alternative to dry beans. Canned beans are cooked before canning so you just have to warm them up and add flavoring based on your preference. They make for a quick cooking process.
Dry beans are uncooked and hard upon purchasing, so they take much longer to cook. I know my abuela often purchased dry beans, but then again, she spent a lot of time in the kitchen making delicious, labor-intensive meals.
Dry beans can be simmered for a couple hours, cooked in a slow cooker, or soaked before cooking to reduce the cooking time. For many of us now, cooking dry beans can be tough if you work all day and don’t have much time to spend cooking.
Canned vs. Dry Beans Nutrition
The main difference between canned and dried beans is their sodium content. Dry beans contain almost no sodium, while canned beans contain around 15% of the daily value of sodium per ½ cup.
That being said, if you need the convenience of canned beans (which we 100% understand) and you need to be mindful of your sodium consumption, you can always purchase a low-sodium option or rinse the beans before use. Rinsing the beans helps remove sodium.
You can also be mindful of the fact that the canned beans already contain sodium when flavoring. Maybe you don’t need to add more sodium and instead, you can lean heavily on garlic, onion, and pepper like we tend to do in our Latine dishes anyway.
Cost
You typically get more for your money with dry beans because they come in larger packages for less money than canned beans. Of course, there will be more work involved with dry beans so it will be a trade off you’ll have to make based on your needs.
Nutritious Meals With Black Beans
Various Latin American cultures incorporate black beans in well-rounded dishes. Here are a few examples:
White rice, black beans cooked with sofrito (onion, garlic, olive oil, peppers, cilantro), and avocado
Feijoada: Brasilian dish made with black beans and meat, served with white rice and 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 Meals With Pinto Beans
Pinto beans are another food common in Latin American dishes. Here are a couple ways to have 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
Just like with black beans, a nutritious meal with pinto beans is white rice, pinto beans cooked with sofrito, and avocado
Final Thoughts
As you can see, both black and pinto beans are very nutritious foods. They have very similar macronutrient and micronutrient profiles and are a great source of fiber, protein, iron, and other important vitamins and minerals.
The main differences between any beans lie in whether they are canned or dried, which impacts their sodium content, cost, and convenience.
Overall, eating beans can be a health-promoting choice and it’s yet another reason to celebrate and uplift our Latine cultural foods!
FAQs:
Do pinto or black beans have more protein?
Black and pinto beans have a similar protein content, with black beans having slightly more protein than pinto beans. Of course, the protein content also varies greatly based on the amount you consume, with the protein per cup being much greater than the ½ cup serving referenced earlier in this article.
Beans are considered incomplete proteins, but pairing them with a grain, like corn or rice, will form a complementary protein with all nine essential amino acids.
Some dishes that could contain larger portions of beans are black bean soup or a chili that is bean-based. However, be careful about upping your fiber intake too quickly as this can cause gas or bloating.
Which beans are the healthiest?
Honestly, most beans have very similar nutrient profiles. They are good sources of fiber, which helps with digestion, and blood sugar and cholesterol management. They are also a good option for plant-based eaters to get in iron and protein.
The differences between different varieties of beans are mostly negligible when it comes to health. So whether you prefer black beans, kidney beans, pinto beans, white beans, or others, you will likely be getting a bunch of nutritional benefits.
What tastes better, black or pinto beans?
Black and pinto beans’ flavor is pretty moderate and not overpowering. They are both fairly creamy as well. Black beans are slightly more similar to meat, so they can work well as a meat substitute.
Ultimately, we love both types of beans, but everyone will have their own flavor preference!
Do black beans or pinto beans cause more gas?
A 2011 study published in Nutrition Journal found that about 50% of participants who ate pinto or baked beans for 8 to 12 weeks had increased flatulence, but only 19% who ate black-eyed peas experienced this.
Regardless of the type of bean you have, increasing your fiber intake too quickly can result in gas, and beans are high in fiber. Beans can also be a trigger for some people with irritable bowel syndrome (IBS) because of their fiber and oligosaccharide content.
Read next: Is Corn Good for Diabetes? An In-Depth Guide
For more support, check out our 3-Part Intuitive Eating for Latinas Masterclass.
