Pumpkin Pie Spice vs. Pumpkin Puree

Nutrition comparison of Pumpkin Pie Spice and Pumpkin Puree


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:

  • Both pumpkin puree and pumpkin pie spice are high in dietary fiber and potassium.
  • Pumpkin pie spice has more thiamin, riboflavin, niacin and Vitamin B6, however, pumpkin puree contains more pantothenic acid.
  • Pumpkin pie spice is an excellent source of Vitamin C, calcium and iron.
  • Pumpkin puree has 57% less sugar than pumpkin pie spice.
  • Pumpkin puree has more beta-carotene and alpha-carotene than pumpkin pie spice, however, pumpkin pie spice contains more lutein + zeaxanthin than pumpkin puree.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of pumpkin pie spice and pumpkin puree is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pumpkin Pie Spice (Spices, pumpkin pie spice) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 6:67:27 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 67% 82%
Fat 27% 7%
Alcohol ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Antioxidants and Phytonutrients

carotenoids

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 ~

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pumpkin Pie Spice or Pumpkin Puree .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does pumpkin puree or pumpkin pie spice contain more calories in 100 grams?
Pumpkin pie spice is high in calories and pumpkin puree has 90% less calories than pumpkin pie spice - pumpkin puree has 34 calories in 100g and pumpkin pie spice has 342 calories.

Does pumpkin puree or pumpkin pie spice have more carbohydrates?
By weight, pumpkin pie spice is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than pumpkin pie spice - pumpkin puree has 8.1g of carbs for 100g and pumpkin pie spice has 69.3g of carbohydrates.

Does pumpkin puree or pumpkin pie spice contain more calcium?
Pumpkin pie spice is a rich source of calcium and it has 25 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and pumpkin pie spice has 682mg of calcium.

Does pumpkin puree or pumpkin pie spice contain more iron?
Pumpkin pie spice is an abundant source of iron and it has 13 times more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and pumpkin pie spice has 19.7mg of iron.

Does pumpkin puree or pumpkin pie spice contain more potassium?
Both pumpkin puree and pumpkin pie spice are high in potassium. Pumpkin pie spice has 220% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and pumpkin pie spice has 663mg of potassium.