Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
pumpkin pie spice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and pumpkin pie spice:
Both pistachio and pumpkin pie spice are high in calories. Pistachio has 67% more calories than pumpkin pie spice - pistachio has 572 calories per 100 grams and pumpkin pie spice has 342 calories.
For macronutrient ratios, pistachio is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin pie spice per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for pumpkin pie spice, 6:69:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Pumpkin Pie Spice | |
|---|---|---|
| Protein | 14% | 6% |
| Carbohydrates | 19% | 69% |
| Fat | 68% | 26% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and pistachio has 59% less carbohydrates than pumpkin pie spice - pistachio has 28.3g of total carbs per 100 grams and pumpkin pie spice has 69.3g of carbohydrates.
Both pistachio and pumpkin pie spice are high in dietary fiber. Pumpkin pie spice has 44% more dietary fiber than pistachio - pistachio has 10.3g of dietary fiber per 100 grams and pumpkin pie spice has 14.8g of dietary fiber.
Pistachio and pumpkin pie spice contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and pumpkin pie spice has 7.8g of sugar.
Pistachio is an excellent source of protein and it has 265% more protein than pumpkin pie spice - pistachio has 21.1g of protein per 100 grams and pumpkin pie spice has 5.8g of protein.
Both pistachio and pumpkin pie spice are high in saturated fat. Pistachio is very similar to pistachio for saturated fat - pistachio has 5.6g 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 680% more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and pumpkin pie spice has 23.4mg of Vitamin C.
Pistachio and pumpkin pie spice contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and pumpkin pie spice has 13ug of Vitamin A.
Pistachio and pumpkin pie spice contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and pumpkin pie spice has 1.9mg of Vitamin E.
Pistachio and pumpkin pie spice contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and pumpkin pie spice has 28.4ug of Vitamin K.
Pistachio has more thiamin, pantothenic acid, Vitamin B6 and folate. Both pistachio and pumpkin pie spice contain significant amounts of riboflavin and niacin.
| Pistachio | Pumpkin Pie Spice | |
|---|---|---|
| Thiamin | 0.695 MG | 0.131 MG |
| Riboflavin | 0.234 MG | 0.137 MG |
| Niacin | 1.373 MG | 2.243 MG |
| Pantothenic acid | 0.513 MG | ~ |
| Vitamin B6 | 1.122 MG | 0.4 MG |
| Folate | 51 UG | 24 UG |
Both pistachio and pumpkin pie spice are high in calcium. Pumpkin pie spice has 537% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and pumpkin pie spice has 682mg of calcium.
Both pistachio and pumpkin pie spice are high in iron. Pumpkin pie spice has 389% more iron than pistachio - pistachio has 4mg of iron per 100 grams and pumpkin pie spice has 19.7mg of iron.
Both pistachio and pumpkin pie spice are high in potassium. Pistachio has 52% more potassium than pumpkin pie spice - pistachio has 1007mg 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 pistachio and pumpkin pie spice contain significant amounts of beta-carotene.
| Pistachio | Pumpkin Pie Spice | |
|---|---|---|
| beta-carotene | 159 UG | 99 UG |
| lutein + zeaxanthin | 1160 UG | 100 UG |
| alpha-carotene | ~ | 1 UG |
| lycopene | ~ | 7 UG |
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than pumpkin pie spice per 100 grams.
| Pistachio | Pumpkin Pie Spice | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.065 G |
| Total | 0.212 G | 0.065 G |
Comparing omega-6 fatty acids, pistachio has more linoleic acid than pumpkin pie spice per 100 grams.
| Pistachio | Pumpkin Pie Spice | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.715 G |
| Total | 13.13 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Pumpkin Pie Spice (Spices, pumpkin pie spice) .
Pistachio 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 | |||