Both are low in fats and wonderful for your heart. Black and pinto beans both are equally popular across the world but when it comes to choose between these two that which one is healthier then we need to read about the nutritional information and benefits of consuming both black and pinto beans. One should include these both beans in their regular meal plans to get sufficient amount of vitamins and minerals. If you consume anyone of these two in large quantity then cross your fingers because the benefits and nutrient facts mentioned below will make it very clear that which one is healthier. Let’s compare both black beans and pinto beans and find out that which one is healthier. Have a look at the difference between black beans and pinto beans.
Calcium: Calcium is a bone-friendly mineral that is responsible to make your teeth and bones strong. Pinto beans contain more calcium than black beans. A serving of 100 grams pinto beans delivers you 45 mg of calcium where as a serving of 100 grams of black beans provide you 25 mg of calcium that is very low as compared to pinto beans. Thus, it is very clear that calcium mineral presents in pinto beans is higher than black beans.
Folate: Pinto beans are good source of folate and a serving of 100 grams of cooked pinto beans provide you 170 mcg of folate where as a serving of 100 grams of black beans provide you 145 mcg of folate that is quite low when compared to pinto beans. To meet with the daily intake of folate mineral one should include pinto beans instead of black beans. As pinto beans are rich in folate mineral as compared to black beans you should include pinto beans in your meal plans.
Magnesium: Magnesium is also an essential mineral that is necessary for well functioning of your body. 100 grams of cooked pinto beans provide you 50 mg of magnesium whereas a serving of same amount of black beans provide you over 70 mg of magnesium. When it comes to meet with the daily recommended intake of magnesium mineral one should go for black beans over pinto beans.
Potassium: Everyone knows that potassium mineral plays an ideal role to keep your heart healthy. A serving of 100 grams of cooked pinto beans offers you more than 435 mg of potassium while at the other hand a serving of 100 grams of black beans provide you more than 355 mg of potassium. To meet with daily required intake of potassium one should include pinto beans instead of black beans.
Vitamin E: Vitamin E also plays a significant role to perform your body functions properly. A serving of 100 grams of pinto beans contain 0.9 mg of vitamin E while at the other hand black beans do not contain vitamin E. As far as vitamin E is concerned pinto beans has slightly an upper hand as compared to black beans.
Phosphorus: Both pinto beans and black beans contain good amount of phosphorus. A serving of 100 grams of pinto beans contain 150 mg of phosphorus whereas black beans contain 140 mg of phosphorus in the same quantity.
Besides all these nutrients pinto beans and black beans both contain several other nutrients like vitamin B6, vitamin C, Manganese etc. Pinto beans contain all these minerals in rich amount as compared to black beans thus pinto beans is a good choice to include in your meal plans. Daily dose of pinto beans keep your healthy and fit for long period of time.