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.
Beans are a nutritional powerhouse. They are packed with fiber, protein, vitamins and minerals while being low in fat. It’s no wonder health experts recommend getting more beans in your diet. But with so many varieties of beans out there, which one should you choose? Two of the most popular staples are black beans and pinto beans. So which one comes out on top in the battle for the healthiest bean? Let’s dive in and settle this debate once and for all.
Nutrient Profile: A Draw
Black beans and pinto beans have very similar nutritional profiles. Let’s look at the key nutrients in a 1 cup serving of each:
Black Beans
- Calories: 227
- Protein: 15g
- Fiber: 15g
- Iron: 3.6mg (20% DV)
- Magnesium: 120mg (30% DV)
- Potassium: 611mg (18% DV)
Pinto Beans
- Calories: 245
- Protein: 15g
- Fiber: 15g
- Iron: 3.8mg (21% DV)
- Magnesium: 113mg (28% DV)
- Potassium: 717mg (20% DV)
As you can see, black beans and pinto beans are neck and neck when it comes to protein, fiber, magnesium and other vitamins and minerals
Pinto beans contain slightly more calories and carbs. But we’re only talking an extra 18 calories and 4g carbs which is negligible.
Other differences are minor:
- Pinto beans have more calcium while black beans edge out in zinc.
- Black beans contain a bit more fat compared to pintos.
- Pinto beans have slightly higher levels of phosphorus and potassium.
However, these small variances don’t make a major impact. When looking at the overall nutritional profile, the two types of beans are almost identical.
Winner: It’s a Draw
When comparing essential nutrients including protein, fiber, magnesium, iron, and potassium, black beans and pinto beans come out equal.
The minor differences in calories, carbs, and other vitamins and minerals are trivial. To put it in perspective, the calorie difference between the two equates to around 1 almond!
Looking at the numbers, neither black beans nor pinto beans have a distinct nutritional advantage over the other that would warrant declaring one “healthier.”
Taste and Texture: Two Different Beans
Just because black beans and pinto beans are nutritionally similar doesn’t mean they are interchangeable in recipes. Their distinct characteristics shine through in the flavor and texture they impart.
Black Beans
- Earthy, sweet flavor
- Soft creamy texture
- Maintain shape when cooked
- Work well in salads, tacos, soups
Pinto Beans
- Mild nutty flavor
- Fluffy, smooth texture
- Turn mushy when cooked
- Best for refried beans, dips
So while black beans and pinto beans can both add nutrition to your favorite dishes, they will impact the taste and texture differently.
Uses in Cooking: Different Strokes for Different Folks
Since black beans and pinto beans each have unique properties, they tend to be used in different ways in the kitchen.
Culinary Uses of Black Beans:
- Tacos, burritos, quesadillas
- Salad topping
- Vegetarian chili
- Black bean brownies
- Veggie burgers
- Soups and stews
Culinary Uses of Pinto Beans:
- Refried beans
- Bean dips like hummus
- Chili con carne
- Pinto bean soup
- Burritos and tacos
- Rice and beans
As you can see, there is definitely some overlap with dishes like burritos and chili. But generally black beans work better in salads and burgers while pinto beans are ideal for spreads, dips and refried beans.
So in terms of taste and usage, there is no clear winner. It comes down to your preferences and the dish you are preparing. Both types of beans have a place in a healthy diet.
Availability and Affordability: A Clear Winner
One area where black beans have a leg up on pinto beans is availability and affordability. Black beans can be found in any grocery store year-round for a very low cost. Often they cost 25%-50% less per pound compared to pinto beans.
Since they have a longer shelf life and are easier to ship, black beans tend to be more readily available. Pinto bean crops are also more susceptible to weather fluctuations which can impact supply.
If you are looking for an inexpensive pantry staple to add more protein and fiber to your diet, black beans are hard to beat on price. However, both should be budget-friendly options in most stores.
The Verdict: Both Beans Are Healthy
After looking at all the factors – nutrition, taste, usage, availability – there is no definitive winner for the healthiest bean. While black beans may have a slight edge for affordability, overall both are nearly identical in nutritional value.
The main takeaway is that both black beans and pinto beans are smart additions to a healthy diet. The minor differences between the two beans are insignificant compared to their many similarities:
- Rich in protein and fiber
- Packed with key micronutrients like iron, magnesium and potassium
- Versatile in many dishes from Mexican to soups and salads
- Budget-friendly and easy to incorporate in meals
So don’t stress about choosing between black or pinto beans. The healthiest option is to enjoy both varieties throughout the week for maximum nutrition. Your body and taste buds will thank you!
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.
Canned vs. Dry Beans Nutrition
The main difference between canned and dried beans is their sodium content. Sodium levels in dry beans are almost zero, while sodium levels in canned beans are about 15% of the daily value for most people.
So, if you need the convenience of canned beans (which we totally get) and you need to watch how much sodium you eat, you can always buy a low-sodium option or rinse the beans before using them. Rinsing the beans helps remove sodium.
You can also be mindful of the fact that the canned beans already contain sodium when flavoring. You might not need to add more salt. Instead, you can use a lot of garlic, onion, and pepper, which is how Latin American food is usually made.
Most of the time, dry beans are a better deal than canned beans because they come in bigger packages for less money. You will have to make a trade-off based on your needs since dry beans will require more work.
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FAQ
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