White rice vs Pinto Beans: What’s The Difference?
Although white rice and pinto beans belong to different food groups, while white rice belong is a grain, and pinto beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares white rice and pinto beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how white rice and pinto beans compare specifically.
White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.
White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.
White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.
White rice is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
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.
White rice 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 white rice vs pinto beans.
This comparison will start by comparing the caloric value of white rice and pinto beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|White rice||Pinto Beans|
|Energy||360 kcal||347 kcal|
|Carbs||79.3 g||62.6 g|
|Sugar||1.88 g||2.11 g|
|Fiber||3.3 g||15.5 g|
|Protein||6.61 g||21.4 g|
|Fat||0.58 g||1.23 g|
|Saturated Fat||0.158 g||0.235 g|
White rice vs Pinto Beans Calories
Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing pinto beans vs white rice for weight loss, pinto beans are slightly lower in calories, with 347 calories per 100 grams, compared to 360 calories per 100 grams of white rice.
However, both white rice 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.
White rice vs Pinto Beans Protein
Legumes and most legume products, including white rice and pinto beans, are important sources of plant-based protein.
Pinto Beans offer around 69% more protein than white rice.
Pinto Beans have 21.4 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.
White rice 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 white rice and pinto beans.
The total amount of carbohydrates is around 21% higher in white rice than in pinto beans. It have 79.3 grams per 100 grams, compared to 62.6 grams in pinto beans.
There’s less sugar in white rice than in pinto beans, 17% precisely.
One handful of white rice (28 grams) contains 0.5 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 white rice 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 white rice which offer 0.9 grams per portion.
White rice vs Pinto Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, white rice and pinto beans are low in fat.
Fats in white rice and pinto beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in white rice and pinto beans:
- White rice: 0.6 grams per 100 grams
- Pinto Beans: 1.2 per 100 grams
Speaking of saturated fats, white rice and pinto beans contain the same amount of saturated fats, 0.2 grams per 100 grams.
White rice vs Pinto Beans Vitamins Content
This section will discuss the vitamin content of white rice and pinto beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
White rice has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, pinto beans have a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin E.
White rice and pinto beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins white rice and pinto beans contain side by side, so you can easily compare them.
|White rice||Pinto Beans|
|Vitamin A||62 IU||0|
|Vitamin C||0||6.3 mg|
|Vitamin B1 (Thiamine)||0.07 mg||0.713 mg|
|Vitamin B2 (Riboflavin)||0.048 mg||0.212 mg|
|Vitamin B3 (Niacin)||1.6 mg||1.17 mg|
|Vitamin B5 (Pantothenic acid)||1.34 mg||0.785 mg|
|Vitamin B6 (Pyroxidine)||0.145 mg||0.474 mg|
|Vitamin B9 (Folate)||9 µg||525 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.37 mg||0.21 mg|
|Vitamin K||0.5 µg||5.6 µg|
White rice 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 white rice and pinto beans comparison focuses on their mineral content.
White rice is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than pinto beans.
On the other hand, pinto beans are a higher amount of selenium.
Check out the table below to learn how white rice and pinto beans compare when it comes to mineral content.
|White rice||Pinto Beans|
|Calcium||9 mg||113 mg|
|Copper||0.11 mg||0.893 mg|
|Iron||0.8 mg||5.07 mg|
|Magnesium||35 mg||176 mg|
|Manganese||1.1 mg||1.15 mg|
|Phosphorus||108 mg||411 mg|
|Potassium||86 mg||1390 mg|
|Selenium||78.8 µg||27.9 µg|
|Sodium||1 mg||12 mg|
|Zinc||1.16 mg||2.28 mg|
The Final Word
White rice and pinto beans are highly nutritious and a great addition to a plant-based diet.
Both white rice 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 grains 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 and grains 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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