• Home
  • Guides
  • Pili Nuts vs Pinto Beans: How To Choose?

Pili Nuts vs Pinto Beans: How To Choose?

This article explains the key similarities and differences between pili nuts and pinto beans, foods from the grains and legumes food groups. Read on to learn more about the pili nuts vs pinto beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 22, 2023.

Although pili nuts and pinto beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While pili nuts belong to the nuts and seeds group, pinto beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares pili nuts and pinto beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how pili nuts and pinto beans compare specifically.

Pili Nuts

Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Pili nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pili nuts into your diet. They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pili nuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Pili Nuts is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Pinto Beans

Pinto beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.

Pinto beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as pinto bean soup, chili, and salads.

In addition to being a nutritious food, pinto beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Pinto Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin C, Vitamin B3 (Niacin), and Vitamin K.

Pili Nuts vs Pinto Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pili nuts vs pinto beans.

This comparison will start by comparing the caloric value of pili nuts and pinto beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Pili NutsPinto Beans
Energy719 kcal347 kcal
Carbs3.98 g62.6 g
Sugar2.11 g
Fiber15.5 g
Protein10.8 g21.4 g
Fat79.55 g1.23 g
Saturated Fat31.184 g0.235 g

Pili Nuts vs Pinto Beans Calories

Comparing pinto beans vs pili nuts for weight loss, pinto beans are slightly lower in calories, with 347 calories per 100 grams, compared to 719 calories per 100 grams of pili nuts.

However, both pili nuts and pinto beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Pili Nuts vs Pinto Beans Protein

Legumes and most legume products, including pili nuts and pinto beans, are important sources of plant-based protein.

Pinto Beans offer around 50% more protein than pili nuts.

Pinto Beans have 21.4 grams of protein per 100 grams, while pili nuts has 10.8 grams of protein per 100 grams.

Pili Nuts vs Pinto Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in pili nuts and pinto beans.

The total amount of carbohydrates is around 94% higher in pinto beans than in pili nuts. They have 62.6 grams per 100 grams, compared to 4 grams in pili nuts.


There’s less sugar in pili nuts than in pinto beans, 100% precisely.

One handful of pili nuts (28 grams) contains 0 grams of sugar, while the same amount of pinto beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in pili nuts and pinto beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, pinto beans are a better source of fiber than pili nuts which offer 0 grams per portion.

Pili Nuts vs Pinto Beans Fats

Fats in pili nuts and pinto beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in pili nuts and pinto beans:

  • Pili Nuts: 79.6 grams per 100 grams
  • Pinto Beans: 1.2 per 100 grams

Speaking of saturated fats, pinto beans are 99% lower in saturated fats.

Pinto Beans and pili nuts contain 0.2 grams and 31.2 grams of saturated fat per 100 grams, respectively.

Pili Nuts vs Pinto Beans Vitamins Content

This section will discuss the vitamin content of pili nuts and pinto beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Pili Nuts has a higher amount of vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, pinto beans have a higher amount of vitamin A, and vitamin B1 (Thiamine).

Pili Nuts and pinto beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins pili nuts and pinto beans contain side by side, so you can easily compare them.

Pili NutsPinto Beans
Vitamin A41 IU0
Vitamin C0.6 mg6.3 mg
Vitamin D00
Vitamin B1 (Thiamine)0.913 mg0.713 mg
Vitamin B2 (Riboflavin)0.093 mg0.212 mg
Vitamin B3 (Niacin)0.519 mg1.17 mg
Vitamin B5 (Pantothenic acid)0.479 mg0.785 mg
Vitamin B6 (Pyroxidine)0.115 mg0.474 mg
Vitamin B9 (Folate)60 µg525 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.21 mg
Vitamin K05.6 µg

Pili Nuts vs Pinto Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the pili nuts and pinto beans comparison focuses on their mineral content.

Pili Nuts is a better source of fluoride, iron, potassium, selenium, and sodium than pinto beans.

On the other hand, pinto beans are a higher amount of calcium, copper, magnesium, manganese, phosphorus, and zinc.

Check out the table below to learn how pili nuts and pinto beans compare when it comes to mineral content.

Pili NutsPinto Beans
Calcium145 mg113 mg
Copper0.958 mg0.893 mg
Fluoride02.2 µg
Iron3.53 mg5.07 mg
Magnesium302 mg176 mg
Manganese2.313 mg1.15 mg
Phosphorus575 mg411 mg
Potassium507 mg1390 mg
Selenium027.9 µg
Sodium3 mg12 mg
Zinc2.97 mg2.28 mg

The Final Word

Pili Nuts and pinto beans are highly nutritious and a great addition to a plant-based diet.

Both pili nuts and pinto beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.