Black Beans vs. Kidney Beans - The Differences

Beans, beans, the magic fruit. The more you eat, the more…you should understand the differences and benefits of the many different varieties.

Although most legumes tend to look and taste relatively similar, and in fact many also have very similar nutritional benefits, there are differences worth noting.

In this article, we’re going to take a closer look at the differences between the ever-popular black beans and red kidney beans.

What is the difference between pinto and red beans?

The main difference between pinto and red beans is that the former are a staple in Latin American cuisine, while the red ones are used more in Asia. In terms of nutrition, they are quite similar, with only slight variations in terms of vitamins and minerals.

You want to know more? Read on to find out everything you need to know about these beans.

What are pinto beans?

Pinto beans are a staple food in most Latin American countries and are also the most widely used and cultivated dried bean in the US.  In Spanish, “pinto” means painted, which refers to its light brown, mottled color like dried beans.

Once cooked, they turn a solid pinkish-brown color. Part of their popularity is due to how easy they are to prepare and eat, whole or pureed.

What are red kidney beans?

Kidney beans are so named because they are small, red beans. They are also called Adzuki beans, although that is much harder to remember. They are traditionally grown throughout East Asia.

In the South, kidney beans are more common in rich and delicious Caribbean or Cajun-inspired cuisine, such as the popular Louisiana rice and beans.

These little beans have a slightly sweet and somewhat nutty flavor, and their small size makes them one of the easiest beans to fall in love with, especially if legumes are new to your diet.

Comparison of black beans with kidney beans from the point of view of health

Both pinto and kidney beans are packed with nutrients and make a great addition to soups, stews, and even pasta or salads, but you may be wondering how they stack up against each other, gram for gram, vitamin for vitamin.

This table is not exhaustive, but it shows the vitamins and minerals with the highest concentration in these two beans.

As you can see, pinto beans have fewer calories and carbohydrates, but to compensate, kidney beans have more protein and fiber. Pinto beans score higher in vitamins, while most minerals are found in higher concentrations in kidney beans.

They are both very healthy overall, but with a slightly different slant on their superpowers.

The fiber in both beans is one of the true secrets of health.  More than 95% of Americans do not meet their daily fiber intake requirements , but fiber is crucial for maintaining a healthy gut, and also plays an important role in heart health and blood sugar control.

Both beans are also high in folate , which is an incredibly important nutrient, especially for pregnant women, as it helps protect against birth defects in growing fetuses.

Antioxidants are another healthy ingredient in these two beans, although they are not listed in the nutrition facts.  Antioxidants help protect your body against internal damage caused by free radicals , one of the precursors to cancer and many other chronic diseases.

Some studies show that kidney beans, in particular, can have as many as 29 different types of antioxidants , constituting one of the richest supplies of antioxidants of all foods.

Popular Uses for Pinto and Kidney Beans

Many people around the world are starting to embrace the idea of reducing meat consumption and integrating beans into your diet is a great way to help make this transition healthy, safe and easy.

If you’ve ever thought about starting a Meatless Monday tradition, beans may end up being your star dish. That said, you don’t have to give up meat to enjoy adding beans to your table.

Both pinto and red beans are cheap and very easy to prepare.

The easiest preparation is simply to soak the beans overnight and then simmer them in water or herb broth for 2 to 4 hours. Once cooked, there are endless ways to use them in your meals.

You can also grind dried beans into flour, which is a great high-protein, gluten-free flour option.

Soak, sprout and ferment the beans

All dried beans should, at a minimum, be soaked before eating. When dried, beans have antinutrients that make it difficult for the body to absorb the minerals in the beans; however, soaking, sprouting, or fermenting them reduces the antinutrients and makes all the nutritional value much more available, not to mention easier to digest.

To germinate the beans

• First you need to soak them for at least 8 hours, but preferably 12 or even more.
• Rinse the beans, then add them to a wide-mouthed jar, such as a Wick jar.
• Cover the top with cheesecloth or germination mesh and secure with a rubber band.
• Rest the jar at an angle, with the mouth down, to allow any remaining moisture to drain out.
• Rinse and drain twice a day, leaving the jar sitting like this, for 3-4 days or until the beans are well germinated.
• At this point, you can give them one last rinse and drain them and then store them in a closed container in the fridge.
• It is best to eat them in a few days.

Dishes traditionally made with black beans

1. Mexican pinto beans are made by cooking the beans in a stew of tomatoes, hot peppers, garlic, onion, chili powder, and a little vegetable broth.
2. Southern black beans are prepared similar to a stew, but are flavored with smoked ham or turkey knuckles, as well as some onion, garlic, and chicken broth.
3. A standard garnish or side dish to any Mexican dish, refried beans are made by pounding cooked beans in hot fat and frying until they are the perfect consistency.

Usual red bean preparations

1. Traditionally, the beans are boiled with sugar and then crushed to make a sweet red paste that is used as a filling in a variety of East Asian desserts.
2. Natto is traditionally made from fermenting soybeans, but can also be made with a lighter flavor using red kidney beans.
3. Authentic Louisiana Red Bean Rice is a flavorful classic Cajun stew of kidney beans, andouille sausage, bell peppers, onions, and celery, served over Tobasco-spiced rice

Dishes suitable for any bean

1. chili
2. bean sauce
3. Soups, stews, pasta and even salads
4. vegetable burgers
5. Falafel, although traditionally made with chickpeas, can actually be made with any bean.

Frequently Asked Questions about Kidney Beans

Are kidney beans the same as kidney beans?

No, kidney beans are much smaller than kidney beans and have a slightly different flavor and nutritional composition.

Kidney beans have slightly fewer calories and are generally not as high in vitamins and minerals as kidney beans, although they are higher in vitamin K.

Flavor-wise, they are similar enough to be substituted in recipes, although cooking time may vary slightly.

What beans are the healthiest?

All beans are nutritional powerhouses, so it’s hard to pick one as the healthiest. They all have a slight advantage over the others in specific aspects.

Some will defend soybeans, while many are against it, and others will put white, black, kidney or mung beans at the top of their list; it really depends on the exact goal you are trying to achieve with the beans.

Our final decision: the healthiest bean is the one you eat!

Which beans have more flavor?

Chickpeas have a very strong flavor and texture, and you would probably be able to tell one from any other type of bean with your eyes closed.

Many other beans are somewhat more interchangeable. Fava beans also have substantial flavor and may be the beans most often found at the polar extremes of love or hate.

Do beans make you fart? (and how to avoid it?)

Kidney beans are well known for causing gas, mainly due to the high amount of fiber and a particular type of sugar, called an oligosaccharide.

Sugar is not broken down during normal digestion, but instead needs your gut bacteria that live at the end of your large intestine to do the work, which can cause undesirable results.

To reduce the effects of the beans, soaking them for at least 8 hours and changing the water frequently can help.

You can also find digestive enzymes that help digest sugar and fiber without the gassy side effects.

Are beans good for weight loss?

Beans are certainly a great addition to any well-balanced weight loss diet plan. They are high in fiber and protein, and both help you feel fuller for longer, helping to curb cravings and overeating.

The fiber will also help regulate your digestive system to make sure you’re not dragging waste around for longer than necessary, and the protein will help your body repair itself after those weight loss motivated workouts.