The Differences Between Black Beans & Pinto Beans

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Both beans are healthy & delicious, but which should you choose?
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Black beans (also called black turtle beans) and pinto beans are both legumes that belong to the Fabaceae family and are delicious staples in Latin American cuisine. These beans are also rich in nutrients and vitamins that make them a great addition to a healthy diet. So, what are the differences between these beans and which one is better? Read on to find out! In this article, we’ll go over the nutritional, taste, origin, and culinary differences between black and pinto beans.

How do black and pinto beans differ?

While both beans have similar nutritional benefits, black beans have slightly more protein and calcium while pinto beans have slightly more iron and folate. Black beans typically have a stronger, meatier taste while pinto beans have a subtler, nutty flavor. Black beans are firmer while pinto beans are creamier.

Section 1 of 8:

Nutritional Differences Between Black Beans & Pinto Beans

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  1. Both black beans and pinto beans are a great source of plant-based protein. [1] However, black beans contain slightly more protein than pinto beans—100 grams of dried black beans has 24.4 grams of protein while 100 grams of dried pinto beans has 23.7 grams of protein. [2]
    • Protein is a key component of a healthy diet , as protein helps make and repair cells, build muscle, and support your immune system. [3]
  2. Black beans and pinto beans are also excellent sources of fiber , which keeps your digestive system healthy, lowers your cholesterol, and helps you maintain your weight. [4] These beans have virtually the same amount of fiber when dried—100 grams of dried black beans has 4.2 grams of fiber and 100 grams of dried pinto beans has 4.1 grams of fiber. [5]
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  3. Black beans have slightly fewer carbs than pinto beans. [6] When dried, 100 grams of black beans have 36.6 grams of carbs while 100 grams of pinto beans have 38.5 grams of carbs. [7]
    • Both beans are complex carbs rather than simple carbs (i.e., sugars). Complex carbs take your body longer to digest, which helps prevent spikes in blood sugar. They also contain more beneficial vitamins and nutrients. [8]
  4. Both black beans and pinto beans are low in fat, making them an excellent part of a healthy diet. [9] Black beans contain a bit more fat than pinto beans—100 grams of dried black beans has 1.45 grams of fat while 100 grams of dried pinto beans has 1.24 grams of fat. [10]
    • Additionally, most of the fat in black and pinto beans is unsaturated, which helps improve your cholesterol and heart health. [11]
    • Because both beans are low in fat but high in protein, they’re a great substitute for meats that are high in saturated fats, like beef and pork. [12]
  5. Black beans and pinto beans contain lots of healthy minerals, like calcium, iron, magnesium, potassium, and sodium, that vary slightly between each type of bean:
    • Black beans are higher in calcium : Black beans have 191 mg while pinto beans have 161 mg (per 100 grams of dried beans). [13]
    • Pinto beans are higher in iron : Black beans have 5.34 mg while pinto beans have 5.4 mg (per 100 grams of dried beans). [14]
    • Black beans are higher in magnesium : Black beans have 180 mg while pinto beans have 170 mg (per 100 grams of dried beans).
    • Black beans are higher in potassium : Black beans have 1540 mg while pinto beans have 1510 mg (per 100 grams of dried beans).
    • Black beans are higher in phosphorus: Black beans have 522 mg while pinto beans have 507 mg (per 100 grams of dried beans).
    • Pinto beans are higher in zinc : Black beans have 3.37 mg while pinto beans have 3.43 mg (per 100 grams of dried beans).
    • Both beans have the same amount of sodium : Black and pinto beans have 1 mg of sodium (per 100 grams of cooked and boiled beans).
  6. Both beans also contain beneficial vitamins like folate, vitamin A, and vitamin K, as well as antioxidants. However, the vitamin content varies between each bean:
    • Pinto beans are higher in folate : Black beans have 149 micrograms while pinto beans have 172 micrograms (per 100 grams of cooked and boiled beans). [15]
    • Black beans are higher in vitamin A : Black beans have 6 IU while pinto beans have 0 IU (per 100 grams of cooked and boiled beans). [16]
    • Pinto beans are higher in vitamin K : Black beans have 3.3 micrograms while pinto beans have 3.5 micrograms (per 100 grams of cooked and boiled beans).
    • Black beans are richer in flavonoids and anthocyanins (antioxidants), which help fight inflammation, cancer, and heart disease. [17]
    • Pinto beans are richer in kaempferol (an antioxidant), which can help fight inflammation and cancer. [18]
  7. Black beans and pinto beans are also both low in calories. Black beans have just a few fewer calories than pinto beans, however. [19] When cooked, ½ cup of black beans has 115 calories​​ while ½ cup of pinto beans has 120 calories. [20]
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Section 2 of 8:

Health Benefit Differences Between Black & Pinto Beans

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  1. There is actually little difference in the health benefits between black beans and pinto beans. Because they have very similar nutritional contents—high in protein, fiber, folate, and antioxidants—both beans can reduce the risk for diseases and increase your general health . For instance: [21]
    • Black beans and pinto beans can lower cholesterol and reduce your risk for heart disease.
    • Black beans and pinto beans can decrease spikes in sugar, reducing your risk for diabetes.
    • The antioxidants in black beans and pinto beans fight cell damage and support your general health, which can reduce your risk for certain cancers (colon, breast, stomach, and prostate).
    • Black beans and pinto beans can reduce your risk of obesity and help you lose weight . The high protein and fiber content helps you feel fuller for longer .
Section 3 of 8:

Taste & Texture Differences Between Black & Pinto Beans

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  1. Most people find that black beans have a stronger flavor than pinto beans. Black beans have a rich, earthy, and slightly meaty taste with a hint of sweetness. Pinto beans are more mild with a subtle nutty and earthy flavor. [22]
  2. Black beans have a firmer, tougher texture than pinto beans. While black beans soften when cooked, they still hold their shape. On the other hand, pinto beans are very silky and creamy. They soften more quickly when cooked and are easier to mash. [23]
    • This makes black beans a good choice when you want a firmer, noticeable texture in a dish, like in salads and soups.
    • Pinto beans might be a better choice when you want to blend their texture into a creamy, soft dish, like refried beans.
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Section 4 of 8:

Appearance Differences Between Black & Pinto Beans

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  1. Black beans and pinto beans look very different. While they’re both medium-sized and oval-shaped, black beans are a very dark, purple-ish black color when dried and cooked. Pinto beans are light brown with dark brown spots and stripes when dried, but they lose their markings and turn a few shades darker when cooked. [24]
    • Both beans are white on the inside.
Section 5 of 8:

Origin Differences Between Black & Pinto Beans

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  1. Both beans are types of common beans ( Phaseolus vulgaris ) that have been cultivated in Mexico and Peru for over 8,000 years. They are central to traditional dishes in Central and South America and have slowly gained popularity all over the world. [25]
    • Other common beans include kidney, navy, and great northern beans.
    • These beans belong to the Fabaceae family, which is the third-largest plant family. [26]
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Section 6 of 8:

Differences in Culinary Uses Between Black & Pinto Beans

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  1. Because black beans and pinto beans have distinct tastes and textures, they’re used in many different Latin American dishes, as well as other popular North American meals. For instance:
    • Black bean dishes :
      • Frijoles negros: simmered whole with garlic and seasonings (Mexico, Cuba) [27]
      • Arepas: mashed on corn cakes (Venezuela, Colombia)
      • Enfrijoladas: blended into a sauce and poured over corn tortillas (Mexico) [28]
      • Gallo pinto: whole beans served with rice (Costa Rica) [29]
      • Black bean soup: slightly blended with onions, garlic, and spices
      • Black bean salad: whole beans served with corn, tomatoes, onion, peppers
      • Tacos and burritos: whole or mashed and served with fillings like cheese, lettuce, and salsa
      • Black bean burgers: mashed with other ingredients and shaped into patties
    • Pinto bean dishes :
      • Frijoles charros: stewed whole with bacon, sausage, and chorizo (Mexico) [30]
      • Refried beans: mashed and eaten as a side dish or spread on tortillas (Mexico)
      • Porotos con riendas: stewed whole with onion, pepper, squash, and spaghetti (Chile) [31]
      • Tacos and burritos: whole or mashed and served with fillings like cheese, lettuce, and salsa
      • Chili: simmered with tomatoes, onion, and spices
  2. There are actually no differences in how black beans and pinto beans can be prepared. Both beans can be served whole, mashed, blended, and stewed. They’re also both sold dried or pre-cooked and canned.
    • If you get dried black beans or pinto beans, you need to soak them before cooking and using them. Simply rinse off the beans with water. Then, pour them into a bowl and cover them with cool water. Just let them sit for 8 hours to soften. [32]
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Section 7 of 8:

Which bean should you choose?

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  1. Black beans and pinto beans have virtually the same macro and micronutrients, as well as health benefits. So, the “better” bean to choose really just comes down to your flavor and texture preferences!
    • Opt for black beans if you prefer a stronger, meatier flavor and for the bean to retain its firm texture in a dish. These beans are usually the better option if you want more dimension and texture to your meal.
    • Choose pinto beans if you want a milder, nuttier flavor and prefer a creamy texture. These beans are typically a better option if you want to mash or blend them in a dish.
Section 8 of 8:

Frequently Asked Questions

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  1. 1
    Are black beans or pinto beans healthier? Black beans and pinto beans are equally healthy. While there are slight differences between the two, they are both excellent sources of protein, fiber, vitamins, minerals, and antioxidants. This makes them both a healthy addition to your diet that can also lower your risk for certain diseases and conditions. [33]
    • For instance, adding both beans to your diet is a great way to lose or maintain your weight and stay healthy.
  2. 2
    What is the healthiest bean? Most common beans (black, pinto, navy, kidney) have similar nutritional benefits. The protein, fiber, vitamin, and mineral makeup of each type of bean are about the same, so no one bean is truly “healthier” than the other. All common beans can benefit you, as they are a low-fat source of protein and full of fiber, and can lower cholesterol, help you maintain a healthy weight, and reduce the risk for diseases. [34]
    • If you want to add beans to your diet, simply choose one that you prefer the taste, texture, and size of.
  3. 3
    Do black beans or pinto beans have more protein? Black beans have slightly more protein than pinto beans. However, the difference is very minimal. Both beans are a great source of protein and are also low in fat.
    • If you’re trying to eat healthier, both black and pinto beans (as well as other common bean varieties) are great plant-based protein alternatives to meat.
  4. 4
    Do black beans or pinto beans taste better? Which bean tastes better really just comes down to your preferences. Black beans tend to have a stronger, earthy flavor that can taste slightly meaty and sweet. Pinto beans are usually more mild and have a nuttier flavor.
    • Texture can also play a role in your preference. Black beans are more firm and pinto beans are more creamy.
  5. 5
    Do black beans or pinto beans cause more gas? Black beans and pinto beans are both high in fiber, which can lead to gas (as well as bloating and stomach pain). Since these beans have virtually the same amount of fiber, they’re equally likely to cause gas. However, you might find that one causes you more, as everybody digests them differently. [35]
    • Most beans are high in fiber, so they are also equally likely to cause gas. Try out different varieties to see how your body reacts to different types of beans.
    • If you’re not used to eating a lot of fiber, you might experience more gas than normal. However, as your body adjusts, you should notice less. So, eating more beans can actually reduce their negative side effects !
    • There are also over-the-counter medications that can help with gas, such as Gas-X and Alka-Seltzer .
  6. 6
    Can you substitute black beans for pinto beans (and vice versa)? Yes, you can generally substitute black beans and pinto beans for one another. Just know that there are differences in their taste and texture that can affect the recipe slightly. [36]
    • For instance, black beans are more firm than pinto beans, which are more creamy. Black beans also typically take a bit longer to cook and soften.
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      References

      1. ↑ https://fdc.nal.usda.gov/food-details/747444/nutrients
      2. ↑ https://fdc.nal.usda.gov/food-details/747445/nutrients
      3. ↑ https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
      5. ↑ https://fdc.nal.usda.gov/food-details/747444/nutrients
      6. ↑ https://fdc.nal.usda.gov/food-details/747444/nutrients
      7. ↑ https://fdc.nal.usda.gov/food-details/747445/nutrients
      8. ↑ https://my.clevelandclinic.org/health/articles/15416-carbohydrates
      9. ↑ https://fdc.nal.usda.gov/food-details/747444/nutrients
      1. ↑ https://fdc.nal.usda.gov/food-details/747445/nutrients
      2. ↑ https://ajcn.nutrition.org/article/S0002-9165(23)04893-1/pdf
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
      4. ↑ https://fdc.nal.usda.gov/food-details/747444/nutrients
      5. ↑ https://fdc.nal.usda.gov/food-details/747445/nutrients
      6. ↑ https://fdc.nal.usda.gov/food-details/175200/nutrients
      7. ↑ https://fdc.nal.usda.gov/food-details/173735/nutrients
      8. ↑ https://www.sciencedaily.com/releases/2003/12/031205053236.htm
      9. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC5713300/
      10. ↑ https://communityhealth.mayoclinic.org/featured-stories/black-bean-benefits
      11. ↑ https://www.k-state.edu/ks-snaped/recipes/tefap/recipes/beans-legumes/pinto-beans/HHFS_BEANS_PINTO_DRY_DEC2012.pdf
      12. ↑ https://www.ndsu.edu/agriculture/extension/publications/all-about-beans-nutrition-health-benefits-preparation-and-use-menus
      13. ↑ https://dietitiandebbie.com/pinto-vs-black-beans/
      14. ↑ https://www.theharvestkitchen.com/black-beans-vs-pinto-beans/
      15. ↑ https://dietitiandebbie.com/pinto-vs-black-beans/
      16. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC5713300/
      17. ↑ https://www.canr.msu.edu/news/black_beans_and_the_science_behind_them
      18. ↑ https://mexicanmademeatless.com/mexican-frijoles-negros-recipe/
      19. ↑ https://www.mexicoinmykitchen.com/enfrijoladas-recipe-corn-tortillas/
      20. ↑ https://www.americastestkitchen.com/articles/7760-costa-ricas-gallo-pinto
      21. ↑ https://everydaylatina.com/frijoles-charros-mexican-charro-beans/
      22. ↑ https://www.chileanfoodandgarden.com/chilean-winter-bean-soup-or-porotos-con-riendas/
      23. ↑ https://food.unl.edu/article/how-cook-dry-beans-scratch/
      24. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC5713300/
      25. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC5713300/
      26. ↑ https://health.clevelandclinic.org/why-do-beans-make-you-fart
      27. ↑ https://urbanfarmie.com/black-bean-vs-pinto-beans/

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