Nutrition Comparison Tool
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Cooked Pinto Beans
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Cooked Kidney Beans
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Cooked Black Beans
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Pinto Beans 1 cup (x1) 12% DV 245 calories
  • Cooked Kidney Beans 1 cup (x1) 11% DV 225 calories
  • Cooked Black Beans 1 cup (x1) 11% DV 227 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Pinto Beans 1 cup (x1) 1% DV 1.1g
  • Cooked Kidney Beans 1 cup (x1) 1% DV 0.89g
  • Cooked Black Beans 1 cup (x1) 1% DV 0.93g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Pinto Beans 1 cup (x1) 16% DV 44.8g
  • Cooked Kidney Beans 1 cup (x1) 15% DV 40.4g
  • Cooked Black Beans 1 cup (x1) 15% DV 40.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Pinto Beans 1 cup (x1) 31% DV 15.4g
  • Cooked Kidney Beans 1 cup (x1) 31% DV 15.3g
  • Cooked Black Beans 1 cup (x1) 30% DV 15.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Pinto Beans 1 cup (x1) 0% DV 0mg
  • Cooked Kidney Beans 1 cup (x1) 0% DV 0mg
  • Cooked Black Beans 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Pinto Beans 1 cup (x1) 1% DV 0.23g
  • Cooked Kidney Beans 1 cup (x1) 1% DV 0.13g
  • Cooked Black Beans 1 cup (x1) 1% DV 0.24g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Pinto Beans 1 cup (x1) 55% DV 15.4g
  • Cooked Kidney Beans 1 cup (x1) 40% DV 11.3g
  • Cooked Black Beans 1 cup (x1) 53% DV 15g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Pinto Beans 1 cup (x1) 1% DV 0.58g
  • Cooked Kidney Beans 1 cup (x1) 1% DV 0.57g
  • Cooked Black Beans 1 cup (x1) 1% DV 0.55g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Pinto Beans 1 cup (x1) 20% DV 3.6mg
  • Cooked Kidney Beans 1 cup (x1) 22% DV 3.9mg
  • Cooked Black Beans 1 cup (x1) 20% DV 3.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Pinto Beans 1 cup (x1) 6% DV 78.7mg
  • Cooked Kidney Beans 1 cup (x1) 5% DV 62mg
  • Cooked Black Beans 1 cup (x1) 4% DV 46.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Pinto Beans 1 cup (x1) 16% DV 745.6mg
  • Cooked Kidney Beans 1 cup (x1) 15% DV 716.9mg
  • Cooked Black Beans 1 cup (x1) 13% DV 610.6mg
Comparison Table

Table Legend

  1. Cooked Pinto Beans
  2. Cooked Kidney Beans
  3. Cooked Black Beans
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 171 177 172
Calories
(%DV)		 245
(12%)		 225
(11%)		 227
(11%)
Fat (g)
(%DV)		 1.1
(1%)		 0.89
(1%)		 0.93
(1%)
Protein (g)
(%DV)		 15.4
(31%)		 15.3
(31%)		 15.2
(30%)
Carbohydrate (g)
(%DV)		 44.8
(16%)		 40.4
(15%)		 40.8
(15%)
Sugars (g)
(%DV)		 0.58
(1%)		 0.57
(1%)		 0.55
(1%)
Fiber (g)
(%DV)		 15.4
(55%)		 11.3
(40%)		 15
(53%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.23
(1%)		 0.13
(1%)		 0.24
(1%)
Net-Carbs (g) 29.4
29
25.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 171 177 172
Calcium (mg)
(%DV)		 78.7
(6%)		 62
(5%)		 46.4
(4%)
Iron, Fe (mg)
(%DV)		 3.6
(20%)		 3.9
(22%)		 3.6
(20%)
Potassium, K (mg)
(%DV)		 745.6
(16%)		 716.9
(15%)		 610.6
(13%)
Magnesium (mg)
(%DV)		 85.5
(20%)		 74.3
(18%)		 120.4
(29%)
Phosphorus, P (mg)
(%DV)		 251.4
(20%)		 244.3
(20%)		 240.8
(19%)
Sodium (mg)
(%DV)		 1.7
(0%)		 1.8
(0%)		 1.7
(0%)
Zinc, Zn (mg)
(%DV)		 1.7
(15%)		 1.8
(16%)		 1.9
(18%)
Copper, Cu (mg)
(%DV)		 0.37
(42%)		 0.38
(42%)		 0.36
(40%)
Manganese (mg)
(%DV)		 0.77
(34%)		 0.76
(33%)		 0.76
(33%)
Selenium, Se (mcg)
(%DV)		 10.6
(19%)		 1.9
(4%)		 2.1
(4%)
Fluoride, F (mcg)
(%AI)		 3.8
(0%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 171 177 172
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 1.4
(2%)		 2.1
(2%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.33
(28%)		 0.28
(24%)		 0.42
(35%)
Riboflavin (B2) (mg)
(%DV)		 0.11
(8%)		 0.1
(8%)		 0.1
(8%)
Niacin (B3) (mg)
(%DV)		 0.54
(3%)		 1
(6%)		 0.87
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.36
(7%)		 0.39
(8%)		 0.42
(8%)
Vitamin B6 (mg)
(%DV)		 0.39
(23%)		 0.21
(12%)		 0.12
(7%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 294.1
(74%)		 230.1
(58%)		 256.3
(64%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 294.1
(74%)		 230.1
(58%)		 256.3
(64%)
Folate DFE (mcg)
(%)		 294.1
(74%)		 230.1
(58%)		 256.3
(64%)
Choline (mg)
(%DV)		 60.4
(11%)		 54
(10%)		 56.1
(10%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 0 10.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 1.6
(11%)		 0.05
(0%)		 1.5
(10%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 6
(5%)		 14.9
(12%)		 5.7
(5%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 171 177 172
Water (g) 107.6
118.5
113.1
Ash (g) 2
2
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.15
-1.33
-0.28
  Carbohydrates
Food # 1 2 3
Weight (g) 171 177 172
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.58
--
--
Glucose (Dextrose) (g) 0
--
--
Fructose (g) 0
--
--
Lactose (g) 0
--
--
Maltose (g) 0
--
--
Galactose (g) 0
--
--
Starch (g) 25.9
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 171 177 172
Monounsaturated Fats (g) 0.227
0.069
0.081
Polyunsaturated Fats (g) 0.402
0.492
0.397
Omega 3s (g)
(%AI)		 0.234
(15%)		 0.301
(19%)		 0.181
(11%)
Omega 6s (g)
(%AI)		 0.168
(1%)		 0.191
(1%)		 0.217
(1%)
Omega 3 to Omega 6 Ratio 1.4
1.57
0.83
Omega 6 to Omega 3 Ratio 0.72
0.64
1.2
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.227
0.115
0.224
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.005
0.014
0.014
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0
0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.227
0.069
0.081
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.168
0.191
0.217
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.234
0.301
0.181
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 171 177 172
Essential  
Histidine (mg)
(%RDI)		 422
(60%)		 421
(60%)		 425
(61%)
Isoleucine (mg)
(%RDI)		 728
(52%)		 726
(52%)		 673
(48%)
Leucine (mg)
(%RDI)		 1308
(48%)		 1303
(48%)		 1218
(45%)
Lysine (mg)
(%RDI)		 1077
(51%)		 1074
(51%)		 1046
(50%)
Methionine (mg)
(%RDI)		 200
(27%)		 200
(27%)		 229
(31%)
Phenylalanine (mg)
(%RDI)		 908
(104%)		 904
(103%)		 824
(94%)
Threonine (mg)
(%RDI)		 566
(54%)		 565
(54%)		 642
(61%)
Tryptophan (mg)
(%RDI)		 185
(66%)		 184
(66%)		 181
(65%)
Valine (mg)
(%RDI)		 887
(49%)		 885
(49%)		 798
(44%)
Conditional  
Arginine (mg) 845
841
944
Cystine (mg)
(%RDI)		 144
(50%)		 143
(50%)		 165
(58%)
Glycine (mg) 624
621
595
Proline (mg) 881
878
647
Tyrosine (mg)
(%RDI)		 364
(42%)		 363
(41%)		 430
(49%)
Non-Essential  
Alanine (mg) 699
697
640
Aspartic acid (mg) 1929
1922
1844
Betaine (mg) 0.17
0.18
--
Glutamic acid (mg) 2474
2466
2324
Hydroxyproline (mg) --
--
--
Serine (mg) 966
963
829
Data Source
Cooked Pinto Beans
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Kidney Beans
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Black Beans
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.