Are black beans really healthier than pinto beans? Let's dive into the beany truth about taste and nutritional benefits of black beans vs. pinto beans. Plus, we’ll share some awesome recipes using these beans—check them out below!
The Popularity of Black Beans vs Pinto Beans
Black beans and pinto beans are legumes, widely used in plant-based diets as a source of protein and fiber. With more people choosing vegan and vegetarian lifestyles, legumes are more popular than ever.
Fun Fact: Did you know that the average American eats almost 12 pounds of legumes every year? That’s about the same weight as a medium-sized bowling ball!
Pinto beans are more widely consumed, but black bean consumption has trending up in the recent years. Whether you pick pinto beans or black beans, these little legumes are packed with flavor, versatility, and nutritional benefits.
What Do Black Beans Taste Like?
Black beans have a flavor that’s rich and earthy, perfect for a variety of dishes. Imagine a taste that’s a little sweet and a little savory, like a cozy mix of flavors that make you feel right at home. They have a mild, hearty taste with a hint of nuttiness, adding depth to your meals without overpowering them.
When you cook black beans, they become smooth and tender, blending well with other ingredients. They go perfectly in soups, stews, and salads. Add some spices like cumin, garlic, or chili powder, and their flavor really shines.
They're packed with protein, carbs, and fiber, which can leave you feeling full and satisfied. That's why you often find them in veggie burgers or as a meat substitute at many restaurants. Black bean based foods have so much versatility, making almost every dish feel fuller and hearty.
What Do Pinto Beans Taste Like?
Pinto beans have a warm and creamy flavor that’s slightly nutty and mildly earthy. They have a subtle, almost buttery taste with a hint of sweetness, making them perfect for dishes like burritos, stews, and classic refried beans.
Now, how do they compare to black beans? While black beans have a rich, earthy flavor with a touch of nuttiness and a mildly sweet, savory taste, pinto beans are a bit lighter and creamier.
Black beans are great for hearty soups and spicy dishes, whereas pinto beans shine in creamy, comforting recipes. Both are delicious and versatile, but each brings its unique flavor to the table, making them stars in their own right in different kinds of meals.
So, whether you’re making a slow cooker vegetarian chili or smashed pinto bean tacos, you’re in for a tasty treat!
Cooking with Beans
Cooking pinto beans and black beans is easy and can be done in different ways—on the stovetop, in a slow cooker, or with a pressure cooker. The pressure cooker is usually the fastest method, but no matter which method you choose, you'll need to prep the beans by soaking them for at least 6-8 hours.
I like to soak the beans overnight with a teaspoon of baking soda. This helps remove impurities and reduces the complex sugars that can cause gas and bloating. After soaking, you'll notice a big difference. The hard outer layer becomes soft and plump, the glossy color turns more matte, and the beans feel softer and more hydrated.
If you're short on time or want to make a quick meal, you can always use canned beans. These beans are already soaked and cooked, so they're ready to use. Just make sure to drain and rinse them well to remove excess sodium and starch, which can improve the taste and texture.
For canned beans, I recommend choosing organic options to avoid exposure to pesticides and fertilizers. Organic canned beans are a still a healthier choice and super convenient!
Nutritional Benefits of Black Beans vs Pinto Beans
Both sets of beans are nutrient dense and have a similar calorie and macronutrient profile. Black beans have a slightly healthier profile when it comes to carb and fat content. Both have similar amounts of protein and fiber, making them both excellent sources for plant based protein.
As an added bonus, they are low on the glycemic index scale, making them an excellent choice if you are watching your sugar. Check out the complete nutritional profiles of both beans below:
| Nutrient | Pinto Beans (Cooked) | Black Beans (Cooked) | Pinto Beans (Uncooked) | Black Beans (Uncooked) |
|---|---|---|---|---|
| Calories | 245 kcal | 227 kcal | 670 kcal | 662 kcal |
| Protein | 15.4 g | 15.2 g | 41.0 g | 42.0 g |
| Carbohydrates | 44.8 g | 40.8 g | 122.0 g | 121.0 g |
| Dietary Fiber | 15.4 g | 15.0 g | 45.0 g | 46.0 g |
| Total Fat | 1.1 g | 0.9 g | 1.2 g | 2.0 g |
| Saturated Fat | 0.2 g | 0.1 g | 0.2 g | 0.4 g |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
| Calcium | 77 mg | 46 mg | 239 mg | 239 mg |
| Iron | 3.6 mg | 3.6 mg | 10.7 mg | 10.8 mg |
| Magnesium | 85 mg | 120 mg | 215 mg | 270 mg |
| Potassium | 746 mg | 611 mg | 2000 mg | 1980 mg |
| Folate (B9) | 294 µg | 256 µg | 649 µg | 736 µg |
| Sodium | 2 mg | 1 mg | 28 mg | 24 mg |
| Vitamin C | 0.8 mg | 0 mg | 5.4 mg | 18.0 mg |
| Vitamin A | 0 IU | 14 IU | 0 IU | 17 IU |
Health Benefits
Black beans take the crown when it comes to health benefits! These little legumes are real superheroes for your body. Not only are they bursting with antioxidants to fight off harmful inflammation, but they also come with a low fat and sodium tag, which is great news for your heart.
Leading health experts, like those at Healthline, have sung praises about how black beans can help support your heart health and keep those cholesterol levels in check. So, if you're looking for a delicious way to give your body some extra love, black beans are the way to go!
These beans come with several great benefits, but they also come with some cons. They lack certain important vitamins such as vitamin B12 which are important for red blood cell and brain development. B12 is mostly found in animal protein, but there are some vegetarian options you can use to supplement your diet such as shiitake mushrooms.
Conclusion
In the battle of black beans vs pinto beans, there’s no clear winner—just different strengths. Black beans bring a rich, hearty flavor and a slight edge in nutritional benefits, especially for heart health and inflammation.
Pinto beans offer a creamy texture and a nutty taste that's perfect for comfort foods. Both beans are versatile, nutritious, and essential for a balanced, plant-based diet. So, whether you prefer the robust taste of black beans or the creamy goodness of pinto beans, you can't go wrong with either choice. Enjoy experimenting with these legumes in your meals, let us know which one you prefer in the comments section!
Our Favorite Bean Recipes
Check out 10 of our favorite bean recipes, most of which you can make in 30 minutes or less!
Leave a Reply