Food vs food · USDA FNDDS 2021–2023
Black beans vs pinto beans
Comparing usual servings (black beans: ½ cup, 90 g; pinto beans: ½ cup, 90 g), USDA’s figures are higher for black beans in 7 of the 65 nutrients it reports, and for pinto beans in 22. The widest gaps against the Daily Value: more selenium (5.58 µg vs 1.08 µg) and vitamin B6 in pinto beans. Energy: 118 kcal for black beans, 128 kcal for pinto beans. Per 100 g, the figures are higher for black beans in 7 and for pinto beans in 22.
Every nutrient, side by side
Black beans, from dried, no added fat
Serving size ½ cup · 90 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 118 kcal | |
| Protein | 7.93 g | |
| Carbohydrates | 21.2 g | |
| Fat | 0.49 g | |
| Alcohol | 0 g | |
| Water | 58.9 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.12 g | 1% |
| Monounsaturated fat | 0.04 g | |
| Polyunsaturated fat | 0.21 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.12 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.04 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.11 g (more) | |
| PUFA 18:3 (linolenic) | 0.09 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 7.74 g | 28% |
| Sugars | 0.29 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.77 mg | 5% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.97 µg | 2% |
| Thiamin (B1) | 0.21 mg (more) | 17% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.43 mg (more) | 3% |
| Vitamin B6 | 0.06 mg | 3% |
| Folate | 127 µg | |
| Folate, DFE | 127 µg | 32% |
| Folate, food | 127 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 29.2 mg | 5% |
| Minerals | ||
| Calcium | 24.3 mg | 2% |
| Iron | 1.88 mg (more) | 10% |
| Magnesium | 63 mg (more) | 15% |
| Phosphorus | 125 mg | 10% |
| Potassium | 318 mg | 7% |
| Sodium | 209 mg | 9% |
| Zinc | 1 mg (more) | 9% |
| Copper | 0.19 mg | 21% |
| Selenium | 1.08 µg | 2% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Pinto beans, from dried, no added fat
Serving size ½ cup · 90 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 128 kcal (more) | |
| Protein | 8.06 g (more) | |
| Carbohydrates | 23.5 g (more) | |
| Fat | 0.58 g (more) | |
| Alcohol | 0 g | |
| Water | 56.3 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.12 g | 1% |
| Monounsaturated fat | 0.12 g (more) | |
| Polyunsaturated fat | 0.21 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.12 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.12 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.09 g | |
| PUFA 18:3 (linolenic) | 0.12 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 8.01 g (more) | 29% |
| Sugars | 0.31 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0.72 mg (more) | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.84 mg (more) | 6% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.15 µg (more) | 3% |
| Thiamin (B1) | 0.16 mg | 14% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.27 mg | 2% |
| Vitamin B6 | 0.19 mg (more) | 11% |
| Folate | 146 µg (more) | |
| Folate, DFE | 146 µg (more) | 36% |
| Folate, food | 146 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 31.6 mg (more) | 6% |
| Minerals | ||
| Calcium | 41.4 mg (more) | 3% |
| Iron | 1.87 mg | 10% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 131 mg (more) | 11% |
| Potassium | 390 mg (more) | 8% |
| Sodium | 209 mg | 9% |
| Zinc | 0.87 mg | 8% |
| Copper | 0.2 mg (more) | 22% |
| Selenium | 5.58 µg (more) | 10% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Black beans, from dried, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 131 kcal | |
| Protein | 8.81 g | |
| Carbohydrates | 23.6 g | |
| Fat | 0.54 g | |
| Alcohol | 0 g | |
| Water | 65.4 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.14 g | 1% |
| Monounsaturated fat | 0.05 g | |
| Polyunsaturated fat | 0.23 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.13 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.05 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.12 g (more) | |
| PUFA 18:3 (linolenic) | 0.1 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 8.6 g | 31% |
| Sugars | 0.32 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.86 mg | 6% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.3 µg | 3% |
| Thiamin (B1) | 0.23 mg (more) | 19% |
| Riboflavin (B2) | 0.06 mg | 4% |
| Niacin (B3) | 0.48 mg (more) | 3% |
| Vitamin B6 | 0.06 mg | 4% |
| Folate | 141 µg | |
| Folate, DFE | 141 µg | 35% |
| Folate, food | 141 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 32.4 mg | 6% |
| Minerals | ||
| Calcium | 27 mg | 2% |
| Iron | 2.09 mg (more) | 12% |
| Magnesium | 70 mg (more) | 17% |
| Phosphorus | 139 mg | 11% |
| Potassium | 353 mg | 8% |
| Sodium | 232 mg | 10% |
| Zinc | 1.11 mg (more) | 10% |
| Copper | 0.21 mg | 23% |
| Selenium | 1.2 µg | 2% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Pinto beans, from dried, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 142 kcal (more) | |
| Protein | 8.96 g (more) | |
| Carbohydrates | 26.1 g (more) | |
| Fat | 0.65 g (more) | |
| Alcohol | 0 g | |
| Water | 62.6 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.14 g | 1% |
| Monounsaturated fat | 0.13 g (more) | |
| Polyunsaturated fat | 0.23 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.13 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.13 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.1 g | |
| PUFA 18:3 (linolenic) | 0.14 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 8.9 g (more) | 32% |
| Sugars | 0.34 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0.8 mg (more) | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.93 mg (more) | 6% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.5 µg (more) | 3% |
| Thiamin (B1) | 0.18 mg | 15% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 0.3 mg | 2% |
| Vitamin B6 | 0.22 mg (more) | 13% |
| Folate | 162 µg (more) | |
| Folate, DFE | 162 µg (more) | 40% |
| Folate, food | 162 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 35.1 mg (more) | 6% |
| Minerals | ||
| Calcium | 46 mg (more) | 4% |
| Iron | 2.08 mg | 12% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 146 mg (more) | 12% |
| Potassium | 433 mg (more) | 9% |
| Sodium | 232 mg | 10% |
| Zinc | 0.97 mg | 9% |
| Copper | 0.22 mg (more) | 24% |
| Selenium | 6.2 µg (more) | 11% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Black beans is FNDDS’s “Black beans, from dried, no added fat” and pinto beans is “Pinto beans, from dried, no added fat”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.