Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin pie spice
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin pie spice and bittersweet chocolate:
Both bittersweet chocolate and pumpkin pie spice are high in calories. Bittersweet chocolate has 88% more calories than pumpkin pie spice - bittersweet chocolate has 642 calories per 100 grams and pumpkin pie spice has 342 calories.
For macronutrient ratios, pumpkin pie spice is much heavier in carbs, much lighter in fat and similar to bittersweet chocolate for protein. Pumpkin pie spice has a macronutrient ratio of 6:69:26 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Pie Spice | Bittersweet Chocolate | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 69% | 18% |
| Fat | 26% | 73% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and bittersweet chocolate has 59% less carbohydrates than pumpkin pie spice - bittersweet chocolate has 28.4g of total carbs per 100 grams and pumpkin pie spice has 69.3g of carbohydrates.
Both bittersweet chocolate and pumpkin pie spice are high in dietary fiber. Bittersweet chocolate has 12% more dietary fiber than pumpkin pie spice - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and pumpkin pie spice has 14.8g of dietary fiber.
Bittersweet chocolate has 7.5 times less sugar than pumpkin pie spice - bittersweet chocolate has 0.91g of sugar per 100 grams and pumpkin pie spice has 7.8g of sugar.
Bittersweet chocolate is an excellent source of protein and it has 149% more protein than pumpkin pie spice - bittersweet chocolate has 14.3g of protein per 100 grams and pumpkin pie spice has 5.8g of protein.
Both bittersweet chocolate and pumpkin pie spice are high in saturated fat. Bittersweet chocolate has 394% more saturated fat than pumpkin pie spice - bittersweet chocolate has 32.3g of saturated fat per 100 grams and pumpkin pie spice has 6.5g of saturated fat.
Both bittersweet chocolate and pumpkin pie spice are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and pumpkin pie spice does not contain significant amounts.
Pumpkin pie spice is an excellent source of Vitamin C and it has more Vitamin C than bittersweet chocolate - pumpkin pie spice has 23.4mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Pumpkin pie spice has more Vitamin A than bittersweet chocolate - pumpkin pie spice has 13ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Pumpkin pie spice has 383% more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and pumpkin pie spice has 1.9mg of Vitamin E.
Bittersweet chocolate and pumpkin pie spice contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and pumpkin pie spice has 28.4ug of Vitamin K.
Bittersweet chocolate has more pantothenic acid, however, pumpkin pie spice contains more Vitamin B6. Both pumpkin pie spice and bittersweet chocolate contain significant amounts of thiamin, riboflavin, niacin and folate.
| Pumpkin Pie Spice | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.131 MG | 0.147 MG |
| Riboflavin | 0.137 MG | 0.1 MG |
| Niacin | 2.243 MG | 1.355 MG |
| Pantothenic acid | ~ | 0.168 MG |
| Vitamin B6 | 0.4 MG | 0.027 MG |
| Folate | 24 UG | 28 UG |
Both bittersweet chocolate and pumpkin pie spice are high in calcium. Pumpkin pie spice has 575% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and pumpkin pie spice has 682mg of calcium.
Both bittersweet chocolate and pumpkin pie spice are high in iron. Pumpkin pie spice has 13% more iron than bittersweet chocolate - bittersweet chocolate has 17.4mg of iron per 100 grams and pumpkin pie spice has 19.7mg of iron.
Both bittersweet chocolate and pumpkin pie spice are high in potassium. Bittersweet chocolate has 25% more potassium than pumpkin pie spice - bittersweet chocolate has 830mg 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,
| Pumpkin Pie Spice | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 99 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lycopene | 7 UG | ~ |
| lutein + zeaxanthin | 100 UG | 38 UG |
For omega-3 fatty acids, both pumpkin pie spice and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Pie Spice | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.117 G |
| Total | 0.065 G | 0.117 G |
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than pumpkin pie spice per 100 grams.
| Pumpkin Pie Spice | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.715 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.715 G | 1.988 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: Pumpkin Pie Spice (Spices, pumpkin pie spice) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Pumpkin Pie Spice g
()
|
Daily Values (%) |
Bittersweet Chocolate 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 | |||