Pinto beans and kidney beans: they’re both legumes, they’re both nutritious, and they’re both staples in kitchens around the world. You’ll find them in dishes from chili to salads to rice and beans, and just about everything in between.
With the rise in popularity of plant-based eating, beans are having a moment as an affordable and versatile source of protein. But with so many varieties of beans to choose from, it’s helpful to understand their unique qualities.
This article dives into the differences between pinto beans and kidney beans, exploring what makes them distinct in terms of appearance, taste, nutritional value, cooking methods, and potential health benefits. Is one better than the other? Read on to find out.
Appearance and physical characteristics
Pinto beans and kidney beans are easy to tell apart if you see them side by side.
Pinto beans
Pinto beans are small to medium in size and oval-shaped. They’re usually beige with reddish-brown speckles. The word “pinto” is Spanish for “painted,” which describes their speckled appearance.
Kidney beans
Kidney beans are larger than pinto beans, and, as you might guess, they are shaped like a kidney. Kidney beans are typically deep red or reddish-pink, but there are also light red and white (cannellini) varieties.
Visual comparison
Pinto beans are smaller, oval-shaped, and beige with reddish-brown speckles, while kidney beans are larger, kidney-shaped, and deep red or reddish-pink.
Taste and texture
Pinto beans are known for their mild, earthy flavor. When cooked, they develop a creamy texture, which makes them ideal for dishes where you want a smooth consistency.
Kidney beans, on the other hand, have a more robust, slightly sweet, and nutty flavor. They also stay firmer when cooked.
Because of these differences, the beans lend themselves to different dishes. Pinto beans are perfect for refried beans, where you want that creamy texture. Kidney beans are great in chili, where you want the beans to hold their shape and add some bite.
Nutritional Comparison: Macronutrients
Beans are nutritional powerhouses, offering a good mix of macronutrients. Let’s take a closer look at how pinto and kidney beans stack up.
Calories and General Macronutrient Breakdown
A cup of pinto beans weighs in at about 245 calories, while a cup of kidney beans has around 225 calories.
Here’s a breakdown of the macronutrients per cup:
- Pinto beans: ~15g protein, ~45g carbohydrates, ~1.1g fat
- Kidney beans: ~15g protein, ~40g carbohydrates, ~0.9g fat
Fiber Content
Both pinto and kidney beans are packed with fiber, which is important for digestive health and can help you feel full and satisfied after eating.
Here’s the fiber content per cup:
- Pinto beans: ~15g fiber
- Kidney beans: ~11g fiber
Most adults should aim for around 25-30 grams of fiber per day.
Protein Content and Amino Acid Profile
Beans are a great source of plant-based protein, making them a valuable addition to vegetarian and vegan diets.
Here’s the protein content per 100g serving:
- Pinto beans: 9.01g protein
- Kidney beans: 8.67g protein
It’s worth noting that beans are low in certain essential amino acids, specifically tryptophan and methionine. To get a complete protein profile, it’s best to pair beans with other protein sources, such as rice.
Nutritional comparison: Micronutrients
Both pinto beans and kidney beans are packed with vitamins and minerals, but they differ slightly in their specific micronutrient profiles. Let’s take a closer look.
Folate
Folate, also known as vitamin B9, is important for cell growth and development. It’s especially critical during pregnancy. Pinto beans come out ahead in this category, with 172 micrograms per 100 grams, compared to kidney beans’ 130 micrograms per 100 grams.
The recommended daily intake of folate for adults is 400 micrograms, and it’s even higher for pregnant or lactating women. So, both beans can contribute significantly to your daily folate needs.
Other Vitamins and Minerals
Kidney beans contain more of certain vitamins, including vitamin E, vitamin B1 (thiamin), vitamin B6, choline, vitamin C, vitamin B3 (niacin), and vitamin K. Pinto beans, on the other hand, have slightly more of some minerals, such as calcium, magnesium, and selenium.
Kidney beans also boast a higher iron and potassium content than pinto beans. All of these differences are relatively minor, meaning that both beans are a nutritious choice.
Glycemic Index and Diabetes
The glycemic index (GI) tells you how quickly a food will raise your blood sugar. Foods with a low GI are generally better for people with diabetes, or those trying to prevent diabetes, because they cause a slower, more gradual rise in blood sugar levels.
Both pinto beans and kidney beans have a low GI. Kidney beans have a GI of around 22, while pinto beans have a GI of about 39.
Studies suggest that adding beans to your diet may improve blood sugar control. Because of their low GI, beans can help prevent spikes in blood sugar after meals and may even improve long-term blood sugar management.
Beans and Gas: What to Know
Beans are nutritional powerhouses, but they can cause gas and bloating. This is because they contain raffinose, a type of sugar your body doesn’t easily digest.
Kidney beans also contain phytohaemagglutinin (PHA), which can be toxic if the beans aren’t cooked properly. Always cook kidney beans thoroughly!
Here are some tips to reduce the chance of gastric upset:
- Soak dry beans for at least 5-8 hours before cooking. Soaking helps remove some of the raffinose.
- Throw away the water you used for soaking.
- Boil kidney beans for at least 10 minutes to destroy the PHA.
- Change the cooking water several times while the beans are cooking.
- Start with small servings of beans and gradually increase the amount you eat.
Cooking and preparation
Whether you’re whipping up a batch of chili or adding beans to a salad, the way you cook and prepare your beans makes a difference in the flavor and texture of the finished dish.
Soaking
It’s important to soak dry beans before you cook them. Soaking cuts down on cooking time and makes them more digestible, meaning you’re less likely to experience gas and bloating.
You can soak beans overnight in a bowl of water or do a quick soak by boiling them for a few minutes and then letting them sit for an hour or so.
Cooking methods
There are several ways to cook beans, including on the stovetop, in an Instant Pot, or in a slow cooker.
Pinto beans generally cook faster than kidney beans, no matter which method you use. You’ll know they’re done when they’re tender and creamy.
One thing to keep in mind: It’s especially important to fully cook kidney beans before you eat them. Undercooked kidney beans contain toxins that can make you sick.
Cost and Storage
Dried beans are almost always cheaper than canned beans. If you have the time to soak and cook them, dried beans are the way to go. Canned beans offer convenience, but you’ll pay more for it.
When comparing the cost of dried pinto beans to dried kidney beans, kidney beans are often a little more expensive.
To store dried beans, put them in an airtight container and keep them in a cool, dry place. Cooked beans will keep in the fridge for about 3 or 4 days.
How to use pinto beans and kidney beans
Pinto beans and kidney beans are staples across many cuisines. Both are versatile and can be used in various dishes.
Pinto beans are especially popular in Mexican and Southwestern cooking. You’ll often find them in:
- Refried beans
- Chili
- Tacos
- Burritos
- Louisiana Rice and Beans
Kidney beans are also common in chili, but they’re also used in:
- Rajma (an Indian kidney bean curry)
- Jambalaya
Because of their similar textures, you can usually swap pinto beans and kidney beans in recipes, although be aware that kidney beans have a slightly stronger flavor.
Beans and Weight Management
Beans of all kinds can be helpful if you’re trying to lose weight. They’re full of fiber and protein, and they don’t have a lot of calories. This means they can help you feel full and satisfied without overeating.
Some studies suggest that eating more beans can help people lose weight. However, it’s important to remember that beans alone won’t magically melt away pounds. For weight management, it’s best to eat a balanced diet and get regular exercise.
Conclusion
Pinto beans and kidney beans are both nutritious and delicious legumes, but they differ in appearance, taste, and culinary applications. Pintos have a mottled beige color and a mild, earthy flavor, making them a staple in Southwestern cuisine. Kidney beans, with their dark red hue and slightly sweet taste, are frequently used in chili and stews.
It’s important to cook kidney beans properly to eliminate toxins. But with both pinto and kidney beans, proper cooking improves digestibility and flavor.
Ultimately, the choice between pinto beans and kidney beans comes down to personal preference. Consider trying both and incorporating them into your diet based on your own taste and nutritional needs. Also, keep in mind that some people are more sensitive to the digestive effects of certain beans than others.