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
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin pie spice and pumpkin puree:
Pumpkin pie spice is high in calories and pumpkin puree has 90% less calories than pumpkin pie spice - pumpkin puree has 34 calories per 100 grams and pumpkin pie spice has 342 calories.
For macronutrient ratios, pumpkin pie spice is lighter in protein, lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Pumpkin pie spice has a macronutrient ratio of 6:69:26 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Pie Spice | Pumpkin Puree | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 69% | 82% |
| Fat | 26% | 7% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and pumpkin puree has 88% less carbohydrates than pumpkin pie spice - pumpkin puree has 8.1g of total carbs per 100 grams and pumpkin pie spice has 69.3g of carbohydrates.
Both pumpkin puree and pumpkin pie spice are high in dietary fiber. Pumpkin pie spice has 410% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and pumpkin pie spice has 14.8g of dietary fiber.
Pumpkin puree has 57% less sugar than pumpkin pie spice - pumpkin puree has 3.3g of sugar per 100 grams and pumpkin pie spice has 7.8g of sugar.
Pumpkin pie spice has 424% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and pumpkin pie spice has 5.8g of protein.
Pumpkin pie spice is high in saturated fat and pumpkin puree has 98% less saturated fat than pumpkin pie spice - pumpkin puree has 0.15g 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 457% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and pumpkin pie spice has 23.4mg of Vitamin C.
Pumpkin puree is an excellent source of Vitamin A and it has 58 times more Vitamin A than pumpkin pie spice - pumpkin puree has 778ug of Vitamin A per 100 grams and pumpkin pie spice has 13ug of Vitamin A.
Pumpkin puree and pumpkin pie spice contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and pumpkin pie spice has 1.9mg of Vitamin E.
Pumpkin puree and pumpkin pie spice contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and pumpkin pie spice has 28.4ug of Vitamin K.
Pumpkin pie spice has more thiamin, riboflavin, niacin and Vitamin B6, however, pumpkin puree contains more pantothenic acid. Both pumpkin pie spice and pumpkin puree contain significant amounts of folate.
| Pumpkin Pie Spice | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.131 MG | 0.024 MG |
| Riboflavin | 0.137 MG | 0.054 MG |
| Niacin | 2.243 MG | 0.367 MG |
| Pantothenic acid | ~ | 0.4 MG |
| Vitamin B6 | 0.4 MG | 0.056 MG |
| Folate | 24 UG | 12 UG |
Pumpkin pie spice is an excellent source of calcium and it has 25 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and pumpkin pie spice has 682mg of calcium.
Pumpkin pie spice is an excellent source of iron and it has 13 times more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and pumpkin pie spice has 19.7mg of iron.
Both pumpkin puree and pumpkin pie spice are high in potassium. Pumpkin pie spice has 222% more potassium than pumpkin puree - pumpkin puree has 206mg 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 puree has more beta-carotene and alpha-carotene than pumpkin pie spice per 100 grams, however, pumpkin pie spice contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Pumpkin Pie Spice | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 99 UG | 6940 UG |
| alpha-carotene | 1 UG | 4795 UG |
| lycopene | 7 UG | ~ |
| lutein + zeaxanthin | 100 UG | ~ |
For omega-3 fatty acids, pumpkin pie spice has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pumpkin Pie Spice | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.008 G |
| Total | 0.065 G | 0.008 G |
Comparing omega-6 fatty acids, pumpkin pie spice has more linoleic acid than pumpkin puree per 100 grams.
| Pumpkin Pie Spice | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.715 G | 0.007 G |
| Total | 0.715 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Pumpkin Pie Spice g
()
|
Daily Values (%) |
Pumpkin Puree 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 | |||