Black beans v/s pinto beans: Which is better for you?
What's the story
Black beans and pinto beans are two of the most popular legumes, both of which are packed with nutrients and are a staple in many cuisines. While both beans are nutritious, they have distinct profiles that can cater to different dietary needs. Here's a look at the nutritional differences between black beans and pinto beans, to help you make an informed choice based on your health goals.
#1
Protein content comparison
Both black beans and pinto beans are great sources of plant-based protein. Black beans pack about 15 grams of protein per cooked cup, while pinto beans offer about 14 grams per cup. The difference is negligible, but if you're looking to up your protein intake, either would do just fine. Both beans provide essential amino acids that help in muscle repair and growth.
#2
Fiber levels in each bean
Fiber is an important part of a healthy diet, promoting digestion and keeping you full. Black beans have about 15 grams of fiber per cooked cup, while pinto beans have about 13 grams. The slight difference doesn't make much of a difference, but if you want to improve your digestive health or control your weight, either would do just fine.
#3
Vitamin and mineral content
Both black and pinto beans are rich in vitamins and minerals, such as iron, magnesium, and folate. Black beans are particularly high in iron, which is important for transporting oxygen in the blood. Pinto beans provide more magnesium than black ones, which helps with muscle function and bone health. Depending on what nutrients you want to focus on, you can choose one over the other.
Tip 1
Antioxidant properties explored
Antioxidants protect the body from oxidative stress by neutralizing free radicals. Black beans are known for their high antioxidant capacity, thanks to their anthocyanin content that gives them their dark color. Pinto beans also have antioxidants but in lower amounts than black ones. If you're looking for foods that fight oxidative stress naturally, you may want to include more black beans in your diet.