![]() They contain roughly the same amount of protein, fiber, and carbs.Ī nutritional comparison chart covering several vitamins and minerals can be found further down in this post. While pinto beans have slightly more folate, vitamin B6 and selenium. Per a one-cup serving size, black beans have slightly fewer calories, and slightly more magnesium thiamine, and zinc. ![]() The biggest difference nutritionally between black beans and pinto beans is the slight variances they contain in vitamins and minerals. This post will expand in more detail on the nutritional differences and health benefits between black beans and pinto beans to help you decide which type of bean is the healthiest choice for you! Key Differences Black Beans vs Pinto Beans Nutrition In a previous post, I wrote about the differences between black beans vs pinto beans. We've ranked them from highest to lowest in protein, and asked the RDs to dish about their favorite ways to put each to delicious use.With over 400 types of beans, let’s narrow down the nutritional comparison of two of the most popular and common beans in American cuisine, black beans vs pinto beans- so you can make the best nutritional choice for your health. Stock up on these affordable, amazingly healthy beans below. Plus, unlike lean meat, "beans are super-economical so it can be an inexpensive way to get nutrient-dense, high-protein options in your diet," Previte adds. "Per serving size, beans and lentils are one of the top plant-based proteins, coming up just behind tofu and tempeh in terms of protein content but ahead of nuts, seeds, quinoa, and vegetables." A half-cup of cooked beans or lentils packs in about 7 to 9 grams of fiber per cup," Rania Batayneh, MPH, owner of Essential Nutrition For You and author of The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss. "While meat packs in more protein than beans, it also tends to have more saturated fat-and zero fiber. And some legumes provide even more protein than that. "Most beans have approximately 6 to 9 grams per half-cup serving, which equals two egg whites, one egg, or a bit over one ounce of chicken, beef, or fish," says Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author of The Protein-Packed Breakfast Club. RELATED: For more healthy eating tips and easy recipes sign up for our newsletter. "Including just a half-cup to full cup of legumes daily is all you need to reach these benefits," says Samantha Previte, RD, a registered dietitian with Dietitians of Palm Valley in Ponte Vedra Beach, Florida. A diet that includes beans and legumes may also help improve your blood cholesterol, a leading cause of heart disease, and improve digestion, research has proven." (That gut health factor is likely related to the fact that beans are rich in prebiotics, too!)Īnd that dream team of fiber and protein help keep you full longer, making it easier to lose weight or maintain weight loss. ![]() "They are rich in protein and high in minerals and fiber, without the saturated fat found in some animal proteins. "Beans and legumes are the often unsung heroes of the plant-based world," says Katherine Brooking, MS, RD, a registered dietitian in San Francisco, and the co-founder of the nutrition news company Appetite for Health. ![]() What are the health benefits of a plant-based protein like beans? Shutterstock
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