PERUVIAN BEANS vs PINTO BEANS
Nutrition comparison per 100 g serving
Peruvian beans vs pinto beans: the real differences
Both entries here look like cooked beans with a similar sodium level near 270 mg, so the comparison is fair. Pinto beans come out higher in the numbers that usually matter for a side dish, with 4.62 grams of protein, 15.38 grams of carbohydrate and 3.8 grams of fiber per 100 grams, against 2.38 grams of protein and 2.4 grams of fiber for Peruvian beans.
Peruvian beans, also sold as canary or mayocoba beans, are the lighter option at 63 calories per 100 grams versus 85 for pinto, and they edge ahead on iron at 2.14 mg against 1.38 mg. Pinto beans also bring a little calcium at 46 mg. Both are nearly fat free and have no cholesterol.
The verdict
Reach for pinto beans when you want more protein and fiber per serving, which suits burritos, chili and refried beans. Choose Peruvian beans for a lighter, creamier bean with a touch more iron. Both are similar in sodium, so rinse canned beans if you want to cut the salt.
Overview
| Nutrient | PERUVIAN BEANS | PINTO BEANS | Winner |
|---|---|---|---|
| Calories | 63 cal | 85 cal | |
| Protein | 2.4 g | 4.6 g | |
| Carbs | 9.5 g | 15.4 g | |
| Fat | 0.4 g | 0 g | |
| Fiber | 2.4 g | 3.8 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | PERUVIAN BEANS | PINTO BEANS | Winner |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
Minerals
| Mineral | PERUVIAN BEANS | PINTO BEANS | Winner |
|---|---|---|---|
| Calcium, Ca | 0 MG | 46 MG | |
| Iron, Fe | 2.1 MG | 1.4 MG | |
| Sodium, Na | 278 MG | 269 MG |
Frequently asked questions
Are pinto beans healthier than Peruvian beans?
Pinto beans give you more protein and fiber per 100 grams, at 4.62 and 3.8 grams against 2.38 and 2.4 grams. Peruvian beans are lower in calories and slightly higher in iron, so the better pick depends on whether you want more fiber or fewer calories.
What are Peruvian beans?
Peruvian beans are small, pale yellow beans also known as canary or mayocoba beans. They cook up creamy and mild, and at 63 calories per 100 grams here they are lighter than pinto beans.
Which bean has more fiber?
Pinto beans, with 3.8 grams of fiber per 100 grams compared with 2.4 grams for Peruvian beans. That makes pinto the stronger choice if fiber is your goal.
Do these beans have a lot of sodium?
Both show roughly 270 mg of sodium per 100 grams, which points to canned beans. Draining and rinsing canned beans removes a good share of that sodium before cooking.