Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
pumpkin pie spice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and pumpkin pie spice:
Both pasta and pumpkin pie spice are high in calories. Pasta has a little more calories (8%) than pumpkin pie spice by weight - pasta has 371 calories per 100 grams and pumpkin pie spice has 342 calories.
For macronutrient ratios, pasta is heavier in protein, heavier in carbs and much lighter in fat compared to pumpkin pie spice per calorie. Pasta has a macronutrient ratio of 14:82:4 and for pumpkin pie spice, 6:69:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Pumpkin Pie Spice | |
|---|---|---|
| Protein | 14% | 6% |
| Carbohydrates | 82% | 69% |
| Fat | 4% | 26% |
| Alcohol | ~ | ~ |
Both pasta and pumpkin pie spice are high in carbohydrates. Pasta has a little more carbohydrates (8%) than pumpkin pie spice by weight - pasta has 74.7g of total carbs per 100 grams and pumpkin pie spice has 69.3g of carbohydrates.
Both pasta and pumpkin pie spice are high in dietary fiber. Pumpkin pie spice has 363% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and pumpkin pie spice has 14.8g of dietary fiber.
Pasta has 66% less sugar than pumpkin pie spice - pasta has 2.7g of sugar per 100 grams and pumpkin pie spice has 7.8g of sugar.
Pasta is an excellent source of protein and it has 126% more protein than pumpkin pie spice - pasta has 13g of protein per 100 grams and pumpkin pie spice has 5.8g of protein.
Pumpkin pie spice is high in saturated fat and pasta has 96% less saturated fat than pumpkin pie spice - pasta has 0.28g 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 more Vitamin C than pasta - pumpkin pie spice has 23.4mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Pumpkin pie spice has more Vitamin A than pasta - pumpkin pie spice has 13ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Pumpkin pie spice has 16 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and pumpkin pie spice has 1.9mg of Vitamin E.
Pumpkin pie spice has 283 times more Vitamin K than pasta - pasta has 0.1ug of Vitamin K per 100 grams and pumpkin pie spice has 28.4ug of Vitamin K.
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, pumpkin pie spice contains more Vitamin B6.
| Pasta | Pumpkin Pie Spice | |
|---|---|---|
| Thiamin | 0.891 MG | 0.131 MG |
| Riboflavin | 0.4 MG | 0.137 MG |
| Niacin | 7.177 MG | 2.243 MG |
| Pantothenic acid | 0.431 MG | ~ |
| Vitamin B6 | 0.142 MG | 0.4 MG |
| Folate | 237 UG | 24 UG |
Pumpkin pie spice is an excellent source of calcium and it has 31 times more calcium than pasta - pasta has 21mg of calcium per 100 grams and pumpkin pie spice has 682mg of calcium.
Both pasta and pumpkin pie spice are high in iron. Pumpkin pie spice has 497% more iron than pasta - pasta has 3.3mg of iron per 100 grams and pumpkin pie spice has 19.7mg of iron.
Both pasta and pumpkin pie spice are high in potassium. Pumpkin pie spice has 197% more potassium than pasta - pasta has 223mg 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,
| Pasta | Pumpkin Pie Spice | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 100 UG |
| beta-carotene | ~ | 99 UG |
| alpha-carotene | ~ | 1 UG |
| lycopene | ~ | 7 UG |
For omega-3 fatty acids, pumpkin pie spice has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Pumpkin Pie Spice | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.065 G |
| Total | 0.024 G | 0.065 G |
Comparing omega-6 fatty acids, both pasta and pumpkin pie spice contain significant amounts of linoleic acid.
| Pasta | Pumpkin Pie Spice | |
|---|---|---|
| linoleic acid | 0.54 G | 0.715 G |
| Total | 0.54 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: Pasta (Pasta, dry, enriched) and Pumpkin Pie Spice (Spices, pumpkin pie spice) .
Pasta 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 | |||