If you love cooking with lentils and beans and try to include a variety of them in your diet, chances are you've encountered pinto beans and black beans. If, like me, you've often wondered: black beans vs. pinto beans, which is healthier? then join me on this journey to find out more!
There are hundreds of varieties of edible beans available. While I enjoy my go-to mung beans recipe and both regular and brown chickpeas, I'm on a mission to expand my bean repertoire. Recently, I purchased some black beans and pinto beans and experimented with cooking both—and I loved them both!
Since both these beans are relatively new to me, I've been seeking answers to the many questions that have arisen, such as: What is the difference between pinto and black beans? Which one is healthier for you and why? I've delved into their origins, nutrition profiles, and health benefits.
In this article, I'll share some of the insights I've gathered while comparing black beans vs. pinto beans—although, it may not be entirely fair to pit them against each other, as they each have their own merits! I have also answered some frequently asked questions in the hope that you find all the answers to all your questions.
If you have more questions than what I have answered here, feel free to ask them via the comments below and I will try my best!
For easier navigation, I have organized this article into sections. Feel free to use the links below to jump to the section you want to read first.
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What are pinto beans?
Pinto beans are common beans, popular and versatile worldwide staples, belonging to the clan of mottled beans. Mottled beans display attractive patterns on their surface, which, when cooked, turn uniformly pink.
Origins of Pinto Beans
Native to Mexico and cultivated by early Mexican and Peruvian civilizations for thousands of years, pinto beans belong to the Fabaceae family of plants, as do borlotti beans, which also belong to the clan of mottled beans. Cousins, eh? 😆
By the way, borlotti beans are also known as cranberry beans and rosecoco beans—they make this spicy couscous so, so delicious!
Pinto beans are now cultivated globally and known by different names—referred to as speckled beans in some English-speaking regions. In Spanish, they are called frijoles pintos, and in Portuguese, feijão carioca. Read on to discover what they are called in India.
These beans are used widely in American, Tex-Mex, and Latin American cuisines. They are used in soups, stews, as a mash, and as a filling. Rice and pinto beans, with or without meat, constitute a comforting staple meal.
Fun fact for my fellow Indians:
Pinto beans are known as Chitri / Chitra Rajma in Hindi and are cultivated in Jammu and Kashmir. Chitri means patterned/ speckled.
Pinto beans nutrition and health benefits
Pinto beans are super healthy: They are rich in protein (refer to the section below for more details), which supports the immune system and promotes healthy bones and hair.
Additionally, they are an excellent source of B-complex vitamins and folate. According to the National Institutes of Health (NIH), folate is essential for maintaining healthy cells and tissues.
Did you know?
Pinto beans contains the most fibre among all beans and are the most widely consumed beans in America?
Pinto beans' nutrition facts: In a nutshell (or should I say bean pod 🙃), 1 cup of cooked pinto beans contain 15g each of protein and fiber, 45g of carbohydrates, and less than 1g of fat!
Taste and texture of Pinto beans
Pinto beans have a lovely creamy texture and a mild flavor, making them excellent at absorbing other flavors.
Like mung beans, they soak and cook faster than many other beans. Therefore, if you prefer them to retain their shape (as I do in this Indian chickpea salad) rather than turn into mush, it's essential to keep an eye on the cooking time. This is also why I prefer to soak and cook the dried beans rather than use canned beans.
What are black beans?
Black beans, a type of legume, are also known as black turtle beans. Like pinto beans, they are classified as common beans (Phaseolus vulgaris).
They are oval-shaped and have a matte black exterior and ivory-colored interior.
Origins of Black beans
Black beans, like pinto beans, are native to Mexico and have been cultivated in South America for thousands of years. They are also known as caviar criolla and frijoles negros.
Trivia
It is believed that they are called black turtle beans because of their shape and hard shell, similar to that of a turtle's shell.
These beans are extremely popular in Mexican, Brazilian, Caribbean, Creole, and Cajun cooking and are used in recipes such as Cuban bean rice and Brazilian black beans stew.
Read on to discover how I like to cook them, and perhaps you too will enjoy them prepared that way!
Black beans nutrition and health benefits
Black beans, like all beans in general, are healthy and are a good source of plant-based protein. They are an excellent low-fat, low-calorie source of energy. They are also a good source of vitamins and minerals such as magnesium, potassium, and iron.
Nutrition facts of black beans: In a quick overview, 1 cup of cooked black beans contain 16g of protein, less than ½g of fat (which is amazing!), 14g of fiber, and about 40g of carbohydrates.
I believe black beans are emerging as winners in this "which are the better beans" race—but do check out the comparison chart below to see the values side by side.
Taste and texture of Black beans
Black beans have a deep, dense flavor and maintain their shape when cooked. They are hearty and filling, making them perfect for winter soups, stews, and curries.
You can cook them either from scratch, soaking the dried beans and then cooking them until soft, or use canned beans. Because they retain their shape well, canned black beans can be an easy way to whip up salads and refried beans.
I cook black beans, similar to chana dal fry, in a gravy of onions and tomatoes and serve them with buttered rice and some spiced onions—a perfect winter meal!
Fun fact:
"Black beans" are not black - they are dark purple!
Pinto beans vs. Black beans: A quick comparison
Here is a quick summary of the key differences between the two types of beans:
Which is healthier, pinto beans or black beans?
Now, that's a tricky question! Let's start with a quick look at this black beans vs. pinto beans comparison chart of a cup serving for better understanding, and then we can dive deeper into the discussion.
As you can see, both beans are equally healthy, with small differences in values here and there.
Personally, I love both of them and use them in different ways. When I'm craving a hearty, filling, and warming stew, I turn to black beans, as I do with rajma (red kidney beans) and brown chickpeas. However, when I'm making fillings and pastes, pinto beans are my go-to choice.
As I write this, I'm struck with a bright idea to use them in these chickpea patties instead—something to try soon!
Frequently Asked Questions
That's a tricky question to answer because they both taste delicious!
Black beans have a stronger, deeper flavor, while pinto beans taste creamier and lighter.
How you use them will also influence which one tastes better. For example, black beans are better suited for salads since they hold their shape well when cooked. On the other hand, if I'm making a sandwich filling, I prefer pinto beans because they mash easily and can be used as a spread.
All beans are generally healthy. With very little difference here and there, they all serve as great sources of plant-based protein, fiber, and energy. Additionally, they are rich sources of minerals and vitamins.
Where they differ is in their digestibility. For example, beans such as pinto are difficult to digest and can cause gas and bloating, while mung beans are among the easier beans to digest.
Both beans have similar protein content per 1 cup of cooked beans - to be precise, pinto beans have 15g of protein and black beans have slightly higher - 16g.
Ideally, you would not substitute pinto and black beans for one another. This is because they cook differently and they also have very different tastes and textures.
For example, pinto beans can mush quite easily, making them suitable for making fillings, and gravies. In contrast, black beans, because they can hold their shape after cooking, are excellent for salads.
Both black beans and pinto beans are healthy. With very small differences in their nutritional values, both are great sources of plant-based protein, fiber, and energy. They promote gut health and are also good sources of many essential vitamins and minerals.
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Seema Sriram says
I m so impressed by the indepth analysis. I have used more of the pinto beans than the black beans.Loved the graph.
Padma Kumar says
Thank you so much Seema. I too am partial towards pinto beans 🙂
amy liu dong says
I don't mind using or eating both types of beans. They are both delicious and healthy for me.
Delaney says
I am vegan and get a lot of my protein from beans - it was interesting to learn more about them! Can tell that you put a lot of time into this post - so much great info!
Padma Kumar says
Thank you so much Delaney!
Juyali says
I learned a lot from this post! I love both beans and make them all the time. Black are my favorite though. 🙂
Padma Kumar says
Thank you Juyali! It is a tough choice for me too, but I tend to lean towards Pinto 🙂
Laurel says
This reminded me of when my mom makes "Navy Bean Soup" it's so good. I'm going to ask her to make it again.
Padma Kumar says
That's lovely Laurel. Thank you for sharing!
Kathy Degen says
Black beans are my favorite! I will have to add Pinto beans to the rotation. So much great info!
Padma Kumar says
So happy to hear this Kathy.
Rose says
Such a comprehensive eban guide, thank you, I loved the graph comparing the nutritional info!
Padma Kumar says
Thank you so much Rose. So glad that you found it useful.
Charli Dee says
Hi! Great post! I learned a lot from it! My family and have been eating a lot of beans lately. We were hoping to eventually go vegetarian, but that takes a lot of dedication. We haven’t really been able to achieve our goal of becoming vegetarians, but it might happen eventually one day. Wish us luck and thankyou for this post!
Padma Kumar says
Thank you Charli, we are all work in progress 🙂
Kevin says
Great article on these two beans. Like you I enjoy them both. Actually they are about the only beens that I really like. I guess I need to try some others as well. Thanks for all the great information.
Padma Kumar says
Thank you for reading, Kevin. The world of beans and legumes is amazing, do try!
Holly says
So much great information! I love pinto beans but always thought black beans were healthier. Learned something new!
Padma Kumar says
Thank you Holly. Appreciate your feedback.
Molly | Transatlantic Notes says
There's very little health difference in them (which is great as that means they are both good choices to make). I must admit that I do prefer black beans and use them in quite a few things, but it's good to know the break down of carbs, etc. as it confirms they are a healthy option. Thanks for the info!
Padma Kumar says
I too am so glad that there is not much difference - nutrition-wise. I do use both though. Love beans, in general!