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Walnuts vs Pinto Beans: Which Is Healthier?

This article explains the key similarities and differences between walnuts and pinto beans, foods from the grains and legumes food groups. Read on to learn more about the walnuts vs pinto beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 12, 2023.

Although walnuts 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 walnuts 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 walnuts 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 walnuts and pinto beans compare specifically.


Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.

Walnuts 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 walnuts 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.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

Walnuts are widely available and can be found at most grocery stores.

They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), and Vitamin E.

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.

Walnuts 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 walnuts vs pinto beans.

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

WalnutsPinto Beans
Energy654 kcal347 kcal
Carbs13.7 g62.6 g
Sugar2.61 g2.11 g
Fiber6.7 g15.5 g
Protein15.2 g21.4 g
Fat65.2 g1.23 g
Saturated Fat6.13 g0.235 g

Walnuts vs Pinto Beans Calories

Comparing pinto beans vs walnuts for weight loss, pinto beans are slightly lower in calories, with 347 calories per 100 grams, compared to 654 calories per 100 grams of walnuts.

However, both walnuts 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.

Walnuts vs Pinto Beans Protein

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

Pinto Beans offer around 29% more protein than walnuts.

Pinto Beans have 21.4 grams of protein per 100 grams, while walnuts has 15.2 grams of protein per 100 grams.

Walnuts 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 walnuts and pinto beans.

The total amount of carbohydrates is around 78% higher in pinto beans than in walnuts. They have 62.6 grams per 100 grams, compared to 13.7 grams in walnuts.


There’s less sugar in pinto beans than in walnuts, 14% precisely.

One handful of pinto beans (28 grams) contains 0.6 grams of sugar, while the same amount of walnuts contains 0.7 grams.

Lastly, let’s take a look at the dietary fiber in walnuts 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 walnuts which offer 1.9 grams per portion.

Walnuts vs Pinto Beans Fats

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

Total fat in walnuts and pinto beans:

  • Walnuts: 65.2 grams per 100 grams
  • Pinto Beans: 1.2 per 100 grams

Speaking of saturated fats, pinto beans are 97% lower in saturated fats.

Pinto Beans and walnuts contain 0.2 grams and 6.1 grams of saturated fat per 100 grams, respectively.

Walnuts vs Pinto Beans Vitamins Content

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

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

Walnuts has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, pinto beans have a higher amount of vitamin A, vitamin B6 (Pyroxidine), and vitamin E.

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

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

WalnutsPinto Beans
Vitamin A20 IU0
Vitamin C1.3 mg6.3 mg
Vitamin D00
Vitamin B1 (Thiamine)0.341 mg0.713 mg
Vitamin B2 (Riboflavin)0.15 mg0.212 mg
Vitamin B3 (Niacin)1.12 mg1.17 mg
Vitamin B5 (Pantothenic acid)0.57 mg0.785 mg
Vitamin B6 (Pyroxidine)0.537 mg0.474 mg
Vitamin B9 (Folate)98 µg525 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.7 mg0.21 mg
Vitamin K2.7 µg5.6 µg

Walnuts 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 walnuts and pinto beans comparison focuses on their mineral content.

Walnuts is a better source of calcium, fluoride, iron, magnesium, phosphorus, potassium, selenium, and sodium than pinto beans.

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

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

WalnutsPinto Beans
Calcium98 mg113 mg
Copper1.59 mg0.893 mg
Fluoride02.2 µg
Iron2.91 mg5.07 mg
Magnesium158 mg176 mg
Manganese3.41 mg1.15 mg
Phosphorus346 mg411 mg
Potassium441 mg1390 mg
Selenium4.9 µg27.9 µg
Sodium2 mg12 mg
Zinc3.09 mg2.28 mg

The Final Word

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

Both walnuts 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.


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