Black Beans vs Pinto Beans – Which ones have a better nutritional profile?

Filed in: Medicinal Plants.

Black beans vs pinto beans - which have a better nutritional profile

Black beans

The black turtle beans, better known as black beans, are members of the bean family with the scientific name – Phaseolus vulgaris. Currently, they are an important element in the kitchens of Brazil, Mexico, Guatemala, Cuba and the Dominican Republic.

Nutritional profile

They are a good source of protein, minerals (such as magnesium, iron, zinc, calcium, potassium, phosphorus, copper and selenium), vitamins (such as folate, thiamin, riboflavin, pantothenic acid), dietary fiber and quercetin. (which is a powerful antioxidant).

Benefits of health


They are a remarkable source of protein (100 g contain 8.9 g of protein, which is 18 percent of the recommended daily intake). You must remember this when you look for a substitute for meat. However, unlike red meat, they are saturated fats and without cholesterol.

Protein is essential for the human body to function properly and for healthy growth. In addition, the protein is related to muscle and cell health and also participates in the functioning and production of enzymes.


They have a high fiber content, 100 g that contain 8.7 g, which is about 35 percent of the recommended daily intake of dietary fiber. These beans contain both soluble fiber (which reduces the levels of LDL cholesterol and sugar in the whole blood) and insoluble fiber (which helps improve the functioning of the digestive tract, thus preventing constipation).


They contain a high concentration of anthocyanins, such as: petunidin, delphinidin and malvidin. Anthocyanins are a type of flavonoid, a special class of plant compounds with strong antioxidant effects.

It is very beneficial to consume foods with a high content of antioxidants, since they not only help protect the human body from various types of diseases, but also help keep the body in good condition by preventing premature aging. 100 grams of these beans contain approximately 214 mg of anthocyanins.

Heart health

The black turtle beanThe content of potassium, dietary fiber, vitamin B6, folate and phytonutrients, along with their lack of LDL cholesterol and saturated fats, contribute to heart health. More importantly, the anti-inflammatory and antioxidant properties in these beans directly combat oxidative stress, significantly reducing the risk of heart disease.

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Bone health

It is estimated that osteoporosis affects more than 200 million women worldwide, which represents approximately 10 percent of women in their 60s, 20 percent in women in their 70s, 40 percent in women 80-year-old women and 66 percent of 90-year-old women.

The high content of minerals, such as calcium, phosphorus, manganese, magnesium, molybdenum and zinc, helps maintain the elasticity and strength of the joints and bones, thus preventing osteoporosis.


With a low glycemic index (around 30), these beans contain a beautiful combination of proteins and complex carbohydrates. Because of this, they are digested slowly, which helps keep blood sugar stable and can reduce irritability and fatigue.

According to numerous studies, the replacement of fast-digesting carbohydrates with legumes (including chickpeas, lentils, green peas and other types of beans) can improve glycemic control in patients with diabetes.

For example, the fiber contained in these beans is beneficial for people suffering from type 1 and type 2 diabetes. In type 2 diabetes mellitus, the fiber content will help improve insulin tolerance and increase insulin, while in Type 1 diabetes, the fiber contained in these beans will help reduce blood sugar levels.

Pinto beansvegetables

These beans it has scattered reddish brown colors and a beige background so that they look like painted works (the word "pinto" literally translates as "painted" from Spanish). Currently, they are the most popular beans in Mexico and the United States.

Nutritional profile

They are rich in vitamins (such as vitamin K3, thiamine, niacin, vitamin B6, vitamin E, folic acid, pantothenic acid), minerals (including phosphorus, magnesium, iron, manganese) , potassium, iron, copper, zinc, selenium, and molybdenum), dietary fiber and proteins.

Benefits of health


The protein (they have 9 g of protein, which is about 18 percent of the recommended daily intake) is necessary for each function in the human body, since it is involved in the repair and regeneration of cells. In addition, the protein is useful in control body weight Due to the fact that it increases the levels of satiety, therefore, it avoids overeating and hunger.


100 g of cooked beans provides 9 grams of dietary fiber (both soluble and insoluble) or 36 percent of the recommended daily intake based on a 2,000-calorie-per-day diet.

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According to the research, insoluble fiber not only helps prevent constipation and increase the volume of stool, but also to prevent digestive disorders, such as diverticulosis and irritable bowel syndrome. Soluble fiber helps lower LDL and total cholesterol, processes fats and delays the release of sugar into the bloodstream.


According to the American Journal of Clinical Nutrition, these beans contain kaempferol, a potent flavonoid known to help decrease inflammation in the body and prevent some forms of cancer. Flavonoids are the phytonutrients in food products of plant origin that commonly contribute to the color of food.

Heart health

Folate (also known as vitamin B6 and different from its synthetic version – folic acid) and magnesium help maintain a healthy level of homocysteine. This is very important because a higher value of homocysteine ​​is related to a risk factor for heart disease.

More importantly, some studies concluded that these beans can lower total and LDL cholesterol levels. Cholesterol is a necessary fatty substance that is transported in the blood. However, having too much LDL cholesterol can cause a fatty material to build up and clog the arteries, and ultimately leads to a serious condition, called atherosclerosis.


As we know, these beans are rich in dietary fiber; therefore, they help to prevent the blood sugar level from rising rapidly after a meal (especially after consuming foods high in fat, because the liver turns fat into sugar).

Conclusion: black beans vs pinto beans: which are healthier?

They have approximately the same amount of protein, dietary fiber, folic acid, thiamin and minerals. However, we believe that black beans are healthier because of their anthocyanin content.

Important advice

Cooking dried beans correctly reduces the risk of gas and swelling of the consumption of beans.

In addition, tannins and phytates are natural compounds found in all legumes. Soaking and sprouting beans helps reduce these compounds considerably (more than 90 percent), making these beans form less gas and are more digestible.

Black Beans vs. Pinto Beans – Which ones have a better nutritional profile?, Source:

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