If you like cooking with lentils and beans and try to eat a variety of them, you’ve probably come across pinto beans and black beans. If, like me, youve often wondered: black beans vs. pinto beans, which is healthier? then join me on this journey to find out more!.
There are hundreds of varieties of edible beans available. I like my favorite mung bean recipe and both regular and brown chickpeas, but I want to try more bean dishes. Recently, I purchased some black beans and pinto beans and experimented with cooking both—and I loved them both!.
I’ve been researching the many questions that have come up about pinto and black beans since I’m new to them. For example, what is the difference between them? Which one is healthier for you and why? I’ve looked into their history, nutrition, and health benefits.
In this article, Ill share some of the insights Ive gathered while comparing black beans vs. pinto beans—though it might not be fair to compare them because each has its own good points! I’ve also answered some frequently asked questions in the hopes that you can find all the answers to all your questions.
You can ask more questions in the comments section below if I didn’t answer them here. I will do my best to answer them.
For easier navigation, I have organized this article into sections. Feel free to use the links below to jump to the section you want to read first. [feast_advanced_jump_to].
Pinto and black beans are two of the most popular legumes found in kitchens across America. Their smooth, creamy texture and mild flavor make them extremely versatile. But when it comes to nutrition, are pinto or black beans healthier? Let’s take an in-depth look at how these two nutritious powerhouses compare.
An Overview of Pinto and Black Beans
Pinto and black beans belong to the same genus and species – Phaseolus vulgaris. They are similar in appearance, though pinto beans have a dusty pink speckled exterior while black beans are, well, black.
Both types of bean are loaded with fiber, protein, and essential vitamins and minerals. Their staple status in Mexican, South American, and Caribbean cuisine can be attributed to their dense nutrient content.
While quite alike in many regards, pinto and black beans do have some subtle differences when it comes to nutrition, taste, and how they are used in cooking. Let’s explore how they compare.
Pinto Bean Nutrition Facts
Here is the nutritional profile of pinto beans per 1 cup cooked
- Calories: 245
- Protein: 15.4g
- Carbs: 44.8g
- Fiber: 15.4g
- Fat: 1.1g
Pinto beans are an excellent source of plant-based protein and dietary fiber. They also contain high amounts of folate, manganese, copper, phosphorus, and vitamin B6.
Black Bean Nutrition Facts
And here is the nutritional data for black beans per 1 cup cooked:
- Calories: 227
- Protein: 15.2g
- Carbs: 40.8g
- Fiber: 15g
- Fat: 0.9g
Like pinto beans, black beans are loaded with protein, fiber, folate, manganese, and other key nutrients. They are also very low in fat.
How They Compare Nutritionally
When looking at the numbers, pinto beans and black beans have very similar nutritional values Key differences
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Pinto beans have slightly more calories carbs protein, and fiber than black beans. We’re talking a couple extra grams per serving.
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Black beans contain more iron and thiamine. Pinto beans contain more vitamin B6 and selenium.
Overall, the differences are quite small. Both offer a top-notch nutrition package and can be considered nutritional powerhouses.
Taste and Texture Differences
While nutritionally similar, pinto and black beans do vary in their taste and texture:
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Pinto beans have a smooth, creamy texture and a mild, earthy flavor. Their soft texture makes them perfect for refried beans, dips, and spreads.
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Black beans have a firmer, almost al dente texture and a more robust, nutty flavor. Their hearty texture stands up well in salads, rice dishes, soups and stews.
So pinto beans tend to be more mild and creamy while black beans are earthier and firmer. It’s a subtle distinction that makes them suited for different cooking applications.
How to Use Pinto and Black Beans
Due to their differing textures and flavors, pinto and black beans tend to work best in different types of dishes:
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Pinto beans shine in dips, spreads, fillings, baked goods, andanywhere their smooth, mild flavor can be highlighted. They make amazing refried beans.
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Black beans are perfect for boldly flavored dishes like chili, soups, rice bowls, and salads. Their hearty texture and flavor holds up well with spices, veggies, grains, and more.
Of course both can be used interchangeably in many recipes. But generally pintos work better in softly textured items while black beans suit heartier preparations.
The Healthiest Choice
When it comes to nutritional content, pinto beans and black beans are quite comparable. Both offer a huge array of vitamins, minerals, protein, fiber, and other nutrients.
The small differences amount to a couple extra grams here and there – nothing major. For most people, the healthiest option is simply the one they enjoy and will eat more frequently.
So if your taste buds prefer pinto beans, then pintos it is! Black beans more your thing? Go with those. Either way, you can rest assured knowing both these legumes deliver outstanding nutrition.
The Takeaway
While subtle differences in taste, texture, and preparation do exist between pinto and black beans, their nutritional profiles are remarkably similar. Both offer a wealth of protein, fiber, vitamins and minerals.
When choosing between the two nutritious legumes, opt for the one you personally enjoy more. Including either pinto or black beans as part of a healthy, balanced diet can provide a major nutrition boost.
Pinto beans nutrition and health benefits
Pinto beans are very good for you because they have a lot of protein (see below for more information), which helps your immune system and keeps your bones and hair healthy.
Additionally, they are an excellent source of B-complex vitamins and folate. According to the National Institutes of Health (NIH), folate is essential for maintaining healthy cells and tissues.
Did you know?
Pinto beans contains the most fibre among all beans and are the most widely consumed beans in America?
Pinto beans nutrition facts: In a nutshell (or should I say bean pod ), 1 cup of cooked pinto beans contain 15g each of protein and fiber, 45g of carbohydrates, and less than 1g of fat!
Taste and texture of Pinto beans
Pinto beans have a lovely creamy texture and a mild flavor, making them excellent at absorbing other flavors.
Like mung beans, they soak and cook faster than many other beans. So, if you want them to stay whole (like I do in this Indian chickpea salad) instead of turning into mush, you need to keep an eye on how long they’re cooking. This is also why I prefer to soak and cook the dried beans rather than use canned beans.
Pinto vs Black Beans
FAQ
Which is healthier, black bean or pinto bean?
Are black beans or pinto beans better in a burrito?
Are black or pinto beans easier to digest?