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In this post, we'll dive into the key differences between pinto and navy beans-from their nutritional profiles to the best ways to use them in your favorite recipes. Whether you're looking for heartiness in a stew or creaminess in a dip, I'll help you decide which bean is right for you!
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Pinto beans and navy beans are two popular varieties of legumes that are packed with nutrition, flavor, and versatility. While both are excellent sources of plant-based protein and fiber, they bring unique textures and tastes to the table, making them staples in different dishes.
Before we start the comparisons, let's look at each type of bean.
History of Pinto Beans
Pinto beans originated in the Americas and are still primarily used in Latin American and Southwestern American recipes. You'll often find them in burritos, chili, tacos, or smashed-up to make refried beans.
"Pinto" comes from the Spanish word for "painted." Uncooked pinto beans have a speckled pattern on their skin, which resemble brushstrokes.
History of Navy Beans
Navy beans are small, white beans. They got their name from the U.S. Navy, which has served this type of bean as a staple food to its sailors since the mid-1800s because they are healthy, inexpensive, and have a long storage life.
In other parts of the world, navy beans are called several names, including pea beans, Boston beans, Yankee beans, haricot beans, and white beans.
Navy beans are commonly used in soups, stews, casseroles, and baked dishes because they absorb flavors and hold their shape well during cooking.
Now that we know more about each bean, let's compare them!
Appearance
Pinto beans and navy beans look very different from one another. As mentioned before, navy beans are creamy white, while pinto beans are speckled brown.
When cooked, pinto beans lose their speckling and become a lovely solid caramel color.
Navy beans are small, almost round beans, generally similar in size and shape to black beans. They have a smooth, thin skin. They are while when dry and a light cream color when cooked.
Flavor and Texture
Both beans have a versatile flavor and milder taste.
Pinto beans have a slightly nutty flavor and a subtle earthiness to them. They are smooth and creamy when cooked.
Navy beans have a pleasant, subtle flavor that pairs well with many flavors. Some describe it as slightly earthy. When cooked, navy beans have a smooth texture.
Nutrition
Pinto and navy beans are very healthy ingredients and share similar nutrition profiles. But there are a few differences between the two beans.
Macronutrients
| Nutrient | Pinto Beans | Navy Beans |
| Calories | ~245 kcal | ~255 kcal |
| Protein | ~15g | ~15g |
| Carbohydrates | ~45g | ~47g |
| Fiber | ~15g | ~19g |
| Fat | ~1g | ~1g |
- Fiber: Navy beans have a slightly higher fiber content, which may make them better for digestive health and blood sugar regulation.
- Carbohydrates: Navy beans are marginally higher in carbs but the difference is minimal.
- Calories: The calorie difference is negligible and depends on serving size.
Micronutrients
| Nutrient | Pinto Beans | Navy Beans |
| Iron | ~3.6mg (20% DV) | ~4.3mg (24% DV) |
| Magnesium | ~85mg (20% DV) | ~96mg (23% DV) |
| Potassium | ~745mg (16% DV) | ~708mg (15% DV) |
| Calcium | ~54mg (5% DV) | ~126mg (12% DV) |
| Folate (B9) | ~294mcg (73% DV) | ~255mcg (64% DV) |
- Iron and Magnesium: Navy beans have slightly more iron and magnesium, which are essential for energy production and muscle function.
- Calcium: Navy beans contain more calcium, making them a better choice for bone health.
- Folate: Pinto beans are richer in folate, an important vitamin for DNA production and cell growth.
Antioxidants
- Pinto Beans: Richer in antioxidants, particularly polyphenols like flavonoids, which may offer anti-inflammatory and heart-health benefits.
- Navy Beans: While still nutritious, they have slightly lower antioxidant levels than pinto beans.
Which Is Healthier?
Both are excellent choices for a healthy diet, but the best option depends on your specific nutritional needs:
- Choose navy beans if you want more fiber, calcium, and iron.
- Opt for pinto beans if you're looking for more folate and antioxidants.
Integrating both into your meals is a great way to diversify your nutrient intake!
Culinary Uses
Navy beans are usually used for soups and in baked beans.
Pinto beans are usually used in South American and Tex-Mex style recipes. They are great for refried beans, chili and dips.
Substitutions
Navy beans and pinto beans can often be substituted for each other because they have a similar texture and a mild flavor. However, they aren't always a perfect sub.
When they're a good substitution
- Soups and stews
- Casseroles
- Bean Dips and Spreads
- Cold Salads
When they're not an ideal substitution
- Traditional Mexican dishes: Navy beans can be substituted in a pinch but may lack the authentic taste.
- Classic baked beans: Pinto beans can work but may feel slightly out of place due to their larger size.
When using these beans as a substitute, the dish's visual appearance is one of the most important things to consider. For example, traditional refried beans are brown and made with pinto beans. If you substituted navy beans, the dish would be creamy white instead, which might be offputting if you were serving the recipe to guests.
Cook time
You can easily find canned navy and pinto beans at the grocery store in the United States. However, you can also purchase the beans dry and cook them yourself. This is more cost-effective and healthier, plus the beans always taste sooooo much better.
The only downside is they take longer to prepare than just cracking open a can of beans. Here are the cooking times for pinto and navy beans and some links to tutorials so you can make your own.
Pinto beans
- Instant Pot/pressure cooker: unsoaked-50 minutes, soaked-15 minutes
- Stove Top: 2 hours, 30 minutes
- Slow Cooker: 8 hours
Navy Beans
- Instant Pot/Pressure Cooker: unsoaked-40 mins
- Stove Top: soaked-30 mins
- Slow Cooker: 8 hours
If you'd like to learn more about canned vs dried beans, check out my post "Canned Beans vs Dried Beans: Which is Better?"
Cost and Availablity
Both navy beans and pinto beans are widely available in grocery stores in the United States and are priced pretty similarly.
As of March 2024, I can purchase dry pinto beans from my local grocery store for $1.24/lb and navy beans for $1.36/lb.
The canned version of both beans is 86 cents a can.
Recipes
Here are some of my favorite recipes for both types of beans
Navy Bean Recipes
Navy Beans and Wild Rice Casserole
Pinto Bean Recipes
Spiced Pinto Bean Salad with Avocado Dressing
Frequently Asked Questions
For the most part, pinto beans and navy beans are adequate substitutes for one another. Because they are so different in color, the only time they don't work is when the visual appearance of a dish is important. Check out the "substitutions" section of this blog for more info.
No, navy beans usually cook much quicker than pinto beans, especially if you use an instant pot or cook them on the stove. If you use a crockpot, they cook for about the same amount of time. Check out the "cook time" for exact time frames.
Both are excellent choices for a healthy diet, but the best option depends on your specific nutritional needs:
Choose navy beans if you want more fiber, calcium, and iron.
Opt for pinto beans if you're looking for more folate and antioxidants.
Both beans offer many health benefits and should be consumed as part of a well-balanced diet. See the nutrition section of this blog post for more detailed nutrition information.
Conclusion
I hope this guide has been helpful to you! Is there anything else you've been wondering about the two types of beans? Let me know in the comments, and let me know which type of bean you prefer! I cook with pinto beans all the time but rarely use navy beans.
✌️Ems
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