What’s the Difference Between Black Beans and Pinto Beans?
Black beans and pinto beans have many similarities, but they’re not the same when it comes to uses in the kitchen.
Black Beans
Cooked black beans have a soft, black skin and a sweet taste. You’ll find them in many Central American, South American, and Caribbean dishes.
These beans are good sources of fiber and protein. “That is important because both these nutrients contribute to a feeling of fullness, or satiety, which works to prevent overeating throughout the day and into the evening,” says Lena Bakovic, RDN, of Top Nutrition Coaching in Palm Beach Gardens, Florida.
These legumes are also packed with other nutrients and are low in fat, says Stephen Vogel, MD, a family medicine physician with PlushCare in Carrboro, North Carolina. Black beans contain nutrients such as potassium, calcium, magnesium, iron, and zinc.
Plus, they’re versatile. “Black beans are sturdy and have a savory flavor, making them a great addition to chilis, salsas, salads, and grain-based dishes,” says Jessie Anderson, RDN, who’s also at Top Nutrition Coaching, in Fayetteville, North Carolina.
Pinto Beans
Pinto beans have an oval shape and mottled beige and brown coloration that goes away when cooked.
Research in hamsters has shown that pinto beans may help lower levels of high cholesterol. Leaving high cholesterol untreated can increase your risk for cardiovascular disease.
Other studies in animals have found that pinto beans may protect against inflammation, improve blood sugar levels, and have beneficial effects on the gut microbiome, though these findings are preliminary and more studies are needed to know whether the same effects would hold true for humans.
Pinto beans are slightly higher in phosphorus and potassium than black beans but are better sources of calcium. Overall, the nutritional profiles of the two types of beans are similar.
The main way these beans are different is in how they’re used in cooking. Whereas black beans are at home in salads or soups or make a great ingredient in a veggie burger, “pinto beans are best known for their soft creamy texture, making them perfect for spreads and dips,” Anderson says. They’re also often used to make refried beans.
