Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pumpkin seeds
versus
pumpkin pie spice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and pumpkin pie spice:
Both pumpkin pie spice and raw pumpkin seeds are high in calories. Raw pumpkin seed has 63% more calories than pumpkin pie spice - pumpkin pie spice has 342 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin pie spice per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for pumpkin pie spice, 6:69:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Pumpkin Pie Spice | |
|---|---|---|
| Protein | 20% | 6% |
| Carbohydrates | 7% | 69% |
| Fat | 73% | 26% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and raw pumpkin seed has 85% less carbohydrates than pumpkin pie spice - pumpkin pie spice has 69.3g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
Both pumpkin pie spice and raw pumpkin seeds are high in dietary fiber. Pumpkin pie spice has 147% more dietary fiber than raw pumpkin seed - pumpkin pie spice has 14.8g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
Raw pumpkin seed has 4.5 times less sugar than pumpkin pie spice - pumpkin pie spice has 7.8g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Raw pumpkin seed is an excellent source of protein and it has 425% more protein than pumpkin pie spice - pumpkin pie spice has 5.8g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Both pumpkin pie spice and raw pumpkin seeds are high in saturated fat. Raw pumpkin seed has 33% more saturated fat than pumpkin pie spice - pumpkin pie spice has 6.5g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Pumpkin pie spice is an excellent source of Vitamin C and it has 11 times more Vitamin C than raw pumpkin seed - pumpkin pie spice has 23.4mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Pumpkin pie spice and raw pumpkin seeds contain similar amounts of Vitamin A - pumpkin pie spice has 13ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Pumpkin pie spice and raw pumpkin seeds contain similar amounts of Vitamin E - pumpkin pie spice has 1.9mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Pumpkin pie spice has 289% more Vitamin K than raw pumpkin seed - pumpkin pie spice has 28.4ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
Raw pumpkin seed has more thiamin, niacin and folate, however, pumpkin pie spice contains more Vitamin B6. Both raw pumpkin seeds and pumpkin pie spice contain significant amounts of riboflavin.
| Raw Pumpkin Seeds | Pumpkin Pie Spice | |
|---|---|---|
| Thiamin | 0.273 MG | 0.131 MG |
| Riboflavin | 0.153 MG | 0.137 MG |
| Niacin | 4.987 MG | 2.243 MG |
| Vitamin B6 | 0.143 MG | 0.4 MG |
| Folate | 58 UG | 24 UG |
Both pumpkin pie spice and raw pumpkin seeds are high in calcium. Pumpkin pie spice has 13 times more calcium than raw pumpkin seed - pumpkin pie spice has 682mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
Both pumpkin pie spice and raw pumpkin seeds are high in iron. Pumpkin pie spice has 123% more iron than raw pumpkin seed - pumpkin pie spice has 19.7mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
Both pumpkin pie spice and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 22% more potassium than pumpkin pie spice - pumpkin pie spice has 663mg of potassium per 100 grams and raw pumpkin seed has 809mg 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 raw pumpkin seeds and pumpkin pie spice contain significant amounts of lutein + zeaxanthin.
| Raw Pumpkin Seeds | Pumpkin Pie Spice | |
|---|---|---|
| beta-carotene | 9 UG | 99 UG |
| alpha-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 74 UG | 100 UG |
| lycopene | ~ | 7 UG |
For omega-3 fatty acids, both raw pumpkin seeds and pumpkin pie spice contain significant amounts of alpha linoleic acid (ALA).
| Raw Pumpkin Seeds | Pumpkin Pie Spice | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.065 G |
| Total | 0.12 G | 0.065 G |
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than pumpkin pie spice per 100 grams.
| Raw Pumpkin Seeds | Pumpkin Pie Spice | |
|---|---|---|
| linoleic acid | 20.71 G | 0.715 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 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: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Pumpkin Pie Spice (Spices, pumpkin pie spice) .
Raw Pumpkin Seeds 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 | |||