Black Beans Vs. Pinto Beans: Which is Healthier?

Both black and pinto beans contain a great deal of cholesterol-lowering fiber.

Both black and pinto beans are members of the legume family of plants and provide a healthy dose of nutrition. Low in fats, they are good for the heart and an excellent source of proteins for vegetarians.

Cooked pinto or black beans are often relished as a side dish in the American diet. High in fiber and containing reasonable amounts of vitamins and minerals, they can be a great addition to healthy meals.

If you are wondering which one's healthier between the two varieties of beans, then certainly pinto beans win hands down. Except magnesium and niacin, all other nutrients are higher in pinto beans when compared to black beans.

The write-up ahead discusses nutritional values of boiled black and pinto beans.

Cooked pinto beans are an excellent source of folate (vitamin B9), with 100 g providing a whooping 172 mcg of folate, which is 43% of daily dietary intake. Although folate content in black beans is appreciable, it is notably less as compared to pinto beans. 100 g of cooked black beans provide around 149 mcg of folate, which is 37% of recommended daily intake. Thus, among the two types of beans, pinto beans are a richer source of folate.

Black beans do not contain any vitamin E, whereas 100 g serving of pinto beans has 0.9 mg of vitamin E, equivalent to 5% of recommended dietary allowance. So, as far as vitamin E content is concerned, pinto beans have an edge over black beans.

When it comes to magnesium content, adding black bean dishes to your diet is a better choice. 100 g of cooked pinto beans offer around 50 mg of magnesium, which is 12% of recommended daily intake. Whereas, 100 g of cooked black beans provides an astounding 70 mg of magnesium, approximately 17% of recommended daily allowance.

Both types of beans contain trace minerals like selenium that are critical for vital bodily functions. However, black beans come second to pinto beans in terms of selenium content. A 100 g serving of cooked pinto beans provide 6.2 mcg of selenium, 9% of recommended daily intake. The selenium content is 1.2 mcg per 100 serving of cooked black beans. This is equivalent to 2% of daily recommended intake.

Potassium that acts as an electrolyte in our body is found to be more in pinto beans. A 100 g serving size of cooked pinto beans gives 436 mg of potassium, equivalent to 12% of recommended daily value. Adding 100 g of cooked black beans provides 355 mg of potassium, which is 10% of daily dietary intake.

While both types of beans are a good source of phosphorus, pinto beans contain slightly higher amounts of phosphorus content. Including 100 g of cooked pinto beans in the diet provide 147 mg of phosphorus, 15% of daily value. Cooked black beans provide 140 mg of phosphorus, for every 100 g serving size. This is equivalent to 14% of daily recommended intake.

Nutrients - Boiled Pinto Beans (100 mg) - Boiled Black Beans (100 mg)

• Niacin - 0.3 mg - 0.5 mg
• Vitamin B6 - 0.8 mg - 0.1 mg
• Vitamin C - 0.5 mg - 0.0 mg
• Manganese - 0.5 mg - 0.4 mg

Although canned pinto or black beans can be consumed without cooking, it's best to opt for freshly cooked beans because they provide better nutritional value. On the whole, if you are looking for beans that provide an impressive dose of nutrients, opting for pinto beans is a better choice.