If you are Latino or have been to a Latin American restaurant, you know that black and pinto beans are a big part of the culture there. 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.
What makes black and pinto beans different in terms of history, nutrition, uses, and taste? That’s what this blog is all about. 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!.
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, which are also called black turtle beans, were first grown in Central and South America more than 7,000 years ago. They are still popular there today. Now, they are also enjoyed in other regions including in the United States and the Caribbean.
As the number of plant-based eaters in the US grows, black beans are being used more and more as a plant-based meat alternative.
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:
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 study done in 2021 found that people who ate dark beans, like kidney beans and black beans, had lower blood pressure six hours after eating them.
In Latine cuisine, we typically have black beans with rice, meat, and in soups. A lot of people in other places, like the US, use black beans to make plant-based burgers, salads, and chili.
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 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!.
Whether they are canned or dried will change the amount of nutrients in pinto beans in the same way that black beans do. Here is the nutritional content of ½ cup of canned pinto beans:
The following nutrients are found in large amounts in pinto beans, but they are not the only ones. Pinto beans are also rich in many other vitamins and minerals that are important for our health!.
Total cholesterol and LDL cholesterol (the “bad” kind of cholesterol) went down when people ate pinto beans, according to a study from 2007.
Pinto beans are often used in Latin American dishes like refried beans and chili con carne. They are also great when served with rice or tortillas. In the United States, they are also commonly used in veggie burgers or soups.
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.
We do want to point out, though, that both of these types of beans have about the same number of calories. Check out our 3-part intuitive eating masterclass for help finding a way to improve your health without dieting.
Black beans and pinto beans are two of the most popular legumes found in Mexican, South American, and Caribbean cuisines. Known for their delicious taste, versatility, and stellar nutritional profiles, both types of bean provide valuable health benefits. But is one variety healthier than the other?
When comparing black beans vs pinto beans, there are a few subtle differences that may make one better suited for certain nutrition needs or dietary goals. However, overall both offer tremendous nutritional value and can be part of a healthy diet.
An Overview of Black and Pinto Beans
Black beans, also called turtle beans, are shiny, ebony-colored beans that hold their shape well when cooked. Pinto beans are creamier tan or pink beans that turn brown when cooked. They have an earthier, more delicate flavor.
While their colors differ both types of bean pack a major punch of key nutrients like
- Fiber
- Protein
- Folate
- Iron
- Potassium
- Magnesium
- Phosphorus
They are also rich sources of B vitamins, zinc, antioxidants, and other beneficial plant compounds. This makes both beans a smart addition to any eating plan.
Major Nutritional Differences
Though black beans and pinto beans have very similar nutritional makeups, there are a few key differences in their nutrient contents:
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Folate Pintos contain 74% DV per cup versus 64% DV in black beans. Folate is crucial for new cell production and preventing neural tube defects in pregnancy
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Magnesium: Black beans provide 30% DV compared to 21% DV in pinto beans. Magnesium aids bone health, muscle function, sleep, and stress management.
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Potassium: Black beans have 21% DV per cup while pinto beans offer 17% DV. Potassium supports heart health, metabolism, and fluid balance.
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Anthocyanins: Black beans contain higher levels of anthocyanins, antioxidants that may protect heart health and lower diabetes risk.
So while pinto beans offer a bit more folate, black beans edge them out in certain other nutrients. But these differences are quite small. Overall, their nutritional profiles are comparable.
Health Benefits of Black Beans and Pinto Beans
Due to their stellar nutrition stats, both black beans and pinto beans provide some phenomenal health perks. Here are some of the top benefits of adding these legumes to your diet:
May Boost Heart Health
The fiber, potassium, magnesium, and antioxidants in black beans and pinto beans support cardiovascular health in various ways. They may help lower cholesterol, blood pressure, and inflammation while reducing plaque buildup in arteries.
Help Manage Blood Sugar
With their high fiber and protein content, black beans and pinto beans help control blood sugar spikes and crashes. This makes them an excellent food for managing or preventing diabetes.
Aid Digestion
The substantial fiber in both bean varieties feeds good gut bacteria and keeps digestion regular. This can prevent issues like constipation while supporting overall gut health.
Increase Satiety
Beans are very filling foods, thanks to their fiber, protein, and resistant starch. Eating them makes you feel fuller for longer, which can assist with weight management.
Provide Iron for Energy
With around 20% DV iron per cup, both varieties offer a sizable dose of this mineral that carries oxygen throughout the body and prevents fatigue and anemia.
While specific research differs slightly for black vs pinto beans, both provide these broad health benefits by supplying key antioxidants, fiber, nutrients, and compounds your body needs.
Taste, Texture, and Uses
When it comes to taste and texture, black beans and pinto beans do differ:
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Taste: Pintos have an earthy, creamy flavor. Black beans taste hearty and robust.
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Texture: Pintos get soft and creamy when cooked. Black beans keep their shape and have a dense, meaty texture.
Because of their sturdier texture, black beans work well in soups, stews, salads, and rice dishes. Smooth, delicate pintos shine in dips, spreads, fillings, and especially refried beans.
Both varieties pair well with Mexican and Latin flavors like cumin, cilantro, lime, onion, garlic, and chiles. They make excellent additions to tacos, burritos, quesadillas, nachos, and more.
Are Black or Pinto Beans Healthier?
When looking at the overall nutritional attributes and health benefits of black beans vs pinto beans, neither variety is clearly healthier than the other.
Pinto beans contain a bit more folate, a key nutrient for pregnancy. But black beans edge out in certain minerals and antioxidants that provide their own advantages.
While their nutrition profiles differ in small ways, both offer a powerhouse of protein, fiber, vitamins, minerals, and antioxidants. Both provide extensive health benefits and deserve a place in any healthy, balanced diet.
Should You Choose Black or Pinto Beans?
When deciding between black or pinto beans, consider:
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Taste preferences: Choose whichever bean tastes best to you! Both offer similar benefits.
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Recipe needs: Pick the bean texture that suits the dish – creamy pinto beans or hearty black beans.
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Nutrition goals: Those needing more magnesium or potassium may opt for more black beans. Extra folate needs may mean more pintos.
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Variety: Including both black and pinto bean varieties will provide a range of nutrients.
The bottom line is that both beans are incredibly healthy. Let your personal tastes, recipe requirements, and subtle nutritional needs guide you. There’s no wrong choice between these two nutritious legumes!
Tips for Cooking and Eating More Black Beans and Pinto Beans
Here are some quick tips for enjoying more black beans and pinto beans:
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Cook a big pot of beans to use throughout the week in bowls, tacos, soups, etc. They last 5-7 days refrigerated.
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Mash cooked beans with spices to make dips and spreads for sandwiches or vegetables.
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Add beans to greens- or grain-based salads for added protein and fiber.
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Puree beans with broth for a fiber-rich, creamy soup base.
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Make chili, minestrone, or stew using beans as a base.
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Sautee greens like kale or spinach then mix with beans and seasonings.
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Explore new bean recipes from Mexican, Latin American, Indian, and Caribbean cuisines.
With so many options for preparing them, beans can be a tasty new addition to your meal routine. Both black and pinto offer delicious flavor and stellar nutrition!
The Verdict on Black Beans vs Pinto Beans
When it comes to black beans vs pinto beans, both are true nutritional superstars. While their nutrient contents vary slightly, they offer comparable health benefits and can be used interchangeably in many dishes.
Let your preferences guide your choice between these two delicious, versatile legumes. The most important thing is to include more beans in your diet to reap their many advantages!
Do pinto or black beans have more protein?
Both black and pinto beans are high in protein, but black beans have a little more than pinto beans. There are also big differences in the amount of protein you eat. For example, the protein in a cup is much higher than the protein in a ½ cup serving that was mentioned earlier in this article.
While beans aren’t a complete protein on their own, when mixed with a grain like corn or rice, they make a protein that has all nine essential amino acids.
Black bean soup or chili made with beans are two dishes that could have more beans than usual. However, be careful about upping your fiber intake too quickly as this can cause gas or bloating.
Differences and Similarities Between Black and Pinto Beans
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.
When it comes to fiber, black beans do contain slightly more than pinto beans. One quarter cup of canned black beans has eight grams of fiber, while the same amount of canned pinto beans has six grams.
However, both of these have a lot of fiber and would be great choices if you want to eat more fiber.
Again, black and pinto beans have very similar micronutrient profiles. The amounts of vitamins and minerals in them are almost the same, and the small differences probably won’t have a big effect on your health.
Both black and pinto beans are full of many vitamins and minerals that our bodies need to stay healthy and work well.
One of the most notable is iron. If you don’t eat much meat or eat mostly plants, you may be more likely to not get enough iron. Beans, on the other hand, are a good vegan source of iron that can help you get more iron without eating more meat.
Most beans, including pinto and black beans, are good sources of fiber, protein, and carbs. These components help us feel full and satisfied. Fiber helps our bodies digest food and feel full by giving our stools and meals more volume.
Pinto vs Black Beans
FAQ
Which bean is healthier, black or pinto?
Are black or pinto beans easier to digest?
Do Mexicans prefer black or pinto beans?
Are black beans healthier than pinto beans?
They are both incredibly healthy. The nutrition differences between black beans vs. pinto beans are almost negligible, and they both provide plenty of protein, fiber, vitamins, minerals, and antioxidants. Read on for nutrition breakdown, nutritional benefits, arguments debunked, and tons of vegan black bean and pinto bean recipes.
Are pinto beans healthy?
Pinto beans are extremely nutritious. They are primarily composed of carbohydrates, protein and fiber. In particular, they boast plenty of thiamine, iron, magnesium and phosphorus. Antioxidants such as polyphenols and flavonoids are present in pinto beans which protect the cells against damage free radicles. Kaempferol present in pinto beans may provide anticancer benefits.
Are black and pinto beans the same?
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.
Are black beans more fiber 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. Again, black and pinto beans have very similar micronutrient profiles.