Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
pumpkin pie spice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and pumpkin pie spice:
Both olives and pumpkin pie spice are high in calories. Pumpkin pie spice has 195% more calories than olive - olive has 116 calories per 100 grams and pumpkin pie spice has 342 calories.
For macronutrient ratios, olives is much lighter in carbs, much heavier in fat and similar to pumpkin pie spice for protein. Olives has a macronutrient ratio of 4:19:77 and for pumpkin pie spice, 5:68:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Pumpkin Pie Spice | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 19% | 68% |
| Fat | 77% | 27% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and olive has 91% less carbohydrates than pumpkin pie spice - olive has 6g of total carbs per 100 grams and pumpkin pie spice has 69.3g of carbohydrates.
Pumpkin pie spice is an excellent source of dietary fiber and it has 825% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and pumpkin pie spice has 14.8g of dietary fiber.
Olive has less sugar than pumpkin pie spice - pumpkin pie spice has 7.8g of sugar per 100 grams and olive does not contain significant amounts.
Pumpkin pie spice has 586% more protein than olive - olive has 0.84g of protein per 100 grams and pumpkin pie spice has 5.8g of protein.
Pumpkin pie spice is high in saturated fat and olive has 65% less saturated fat than pumpkin pie spice - olive has 2.3g of saturated fat per 100 grams and pumpkin pie spice has 6.5g of saturated fat.
Pumpkin pie spice is an excellent source of Vitamin C and it has 25 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and pumpkin pie spice has 23.4mg of Vitamin C.
Olives and pumpkin pie spice contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and pumpkin pie spice has 13ug of Vitamin A.
Olives and pumpkin pie spice contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and pumpkin pie spice has 1.9mg of Vitamin E.
Pumpkin pie spice has 19 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and pumpkin pie spice has 28.4ug of Vitamin K.
Pumpkin pie spice has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Olives | Pumpkin Pie Spice | |
|---|---|---|
| Thiamin | 0.003 MG | 0.131 MG |
| Riboflavin | ~ | 0.137 MG |
| Niacin | 0.037 MG | 2.243 MG |
| Pantothenic acid | 0.015 MG | ~ |
| Vitamin B6 | 0.009 MG | 0.4 MG |
| Folate | ~ | 24 UG |
Both olives and pumpkin pie spice are high in calcium. Pumpkin pie spice has 675% more calcium than olive - olive has 88mg of calcium per 100 grams and pumpkin pie spice has 682mg of calcium.
Both olives and pumpkin pie spice are high in iron. Pumpkin pie spice has 214% more iron than olive - olive has 6.3mg of iron per 100 grams and pumpkin pie spice has 19.7mg of iron.
Pumpkin pie spice is an excellent source of potassium and it has 81 times more potassium than olive - olive has 8mg of potassium per 100 grams and pumpkin pie spice has 663mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both olives and pumpkin pie spice contain significant amounts of beta-carotene.
| Olives | Pumpkin Pie Spice | |
|---|---|---|
| beta-carotene | 198 UG | 99 UG |
| lutein + zeaxanthin | 510 UG | 100 UG |
| alpha-carotene | ~ | 1 UG |
| lycopene | ~ | 7 UG |
Comparing omega-6 fatty acids, both olives and pumpkin pie spice contain significant amounts of linoleic acid.
| Olives | Pumpkin Pie Spice | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.715 G |
| Total | 0.684 G | 0.715 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Pumpkin Pie Spice (Spices, pumpkin pie spice) .
Olives g
()
|
Daily Values (%) |
Pumpkin Pie Spice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||