Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
pumpkin pie spice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and pumpkin pie spice:
Both flaxseeds and pumpkin pie spice are high in calories. Flaxseed has 56% more calories than pumpkin pie spice - flaxseed has 534 calories per 100 grams and pumpkin pie spice has 342 calories.
For macronutrient ratios, flaxseeds is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin pie spice per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for pumpkin pie spice, 6:69:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Pumpkin Pie Spice | |
|---|---|---|
| Protein | 13% | 6% |
| Carbohydrates | 21% | 69% |
| Fat | 66% | 26% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and flaxseed has 58% less carbohydrates than pumpkin pie spice - flaxseed has 28.9g of total carbs per 100 grams and pumpkin pie spice has 69.3g of carbohydrates.
Both flaxseeds and pumpkin pie spice are high in dietary fiber. Flaxseed has 84% more dietary fiber than pumpkin pie spice - flaxseed has 27.3g of dietary fiber per 100 grams and pumpkin pie spice has 14.8g of dietary fiber.
Flaxseed has 4 times less sugar than pumpkin pie spice - flaxseed has 1.6g of sugar per 100 grams and pumpkin pie spice has 7.8g of sugar.
Flaxseed is an excellent source of protein and it has 218% more protein than pumpkin pie spice - flaxseed has 18.3g of protein per 100 grams and pumpkin pie spice has 5.8g of protein.
Pumpkin pie spice is high in saturated fat and flaxseed has 44% less saturated fat than pumpkin pie spice - flaxseed has 3.7g 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 38 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and pumpkin pie spice has 23.4mg of Vitamin C.
Pumpkin pie spice has more Vitamin A than flaxseed - pumpkin pie spice has 13ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Pumpkin pie spice has 523% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and pumpkin pie spice has 1.9mg of Vitamin E.
Pumpkin pie spice has 560% more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and pumpkin pie spice has 28.4ug of Vitamin K.
Flaxseed has more thiamin, pantothenic acid and folate. Both flaxseeds and pumpkin pie spice contain significant amounts of riboflavin, niacin and Vitamin B6.
| Flaxseeds | Pumpkin Pie Spice | |
|---|---|---|
| Thiamin | 1.644 MG | 0.131 MG |
| Riboflavin | 0.161 MG | 0.137 MG |
| Niacin | 3.08 MG | 2.243 MG |
| Pantothenic acid | 0.985 MG | ~ |
| Vitamin B6 | 0.473 MG | 0.4 MG |
| Folate | 87 UG | 24 UG |
Both flaxseeds and pumpkin pie spice are high in calcium. Pumpkin pie spice has 167% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and pumpkin pie spice has 682mg of calcium.
Both flaxseeds and pumpkin pie spice are high in iron. Pumpkin pie spice has 244% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and pumpkin pie spice has 19.7mg of iron.
Both flaxseeds and pumpkin pie spice are high in potassium. Flaxseed has 23% more potassium than pumpkin pie spice - flaxseed has 813mg 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, flaxseed has more lutein + zeaxanthin than pumpkin pie spice per 100 grams, however, pumpkin pie spice contains more beta-carotene than flaxseed per 100 grams.
| Flaxseeds | Pumpkin Pie Spice | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 100 UG |
| beta-carotene | ~ | 99 UG |
| alpha-carotene | ~ | 1 UG |
| lycopene | ~ | 7 UG |
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than pumpkin pie spice per 100 grams.
| Flaxseeds | Pumpkin Pie Spice | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.065 G |
| Total | 22.813 G | 0.065 G |
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than pumpkin pie spice per 100 grams.
| Flaxseeds | Pumpkin Pie Spice | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.715 G |
| Total | 5.91 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: Flaxseeds (Seeds, flaxseed) and Pumpkin Pie Spice (Spices, pumpkin pie spice) .
Flaxseeds 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 | |||