Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower 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 sunflower seeds and pumpkin pie spice:
Both sunflower seeds and pumpkin pie spice are high in calories. Sunflower seed has 81% more calories than pumpkin pie spice - sunflower seed has 619 calories per 100 grams and pumpkin pie spice has 342 calories.
For macronutrient ratios, sunflower seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin pie spice per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for pumpkin pie spice, 6:69:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Pumpkin Pie Spice | |
|---|---|---|
| Protein | 10% | 6% |
| Carbohydrates | 12% | 69% |
| Fat | 77% | 26% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and sunflower seed has 70% less carbohydrates than pumpkin pie spice - sunflower seed has 20.6g of total carbs per 100 grams and pumpkin pie spice has 69.3g of carbohydrates.
Both sunflower seeds and pumpkin pie spice are high in dietary fiber. Pumpkin pie spice has 29% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and pumpkin pie spice has 14.8g of dietary fiber.
Sunflower seed has less sugar than pumpkin pie spice - pumpkin pie spice has 7.8g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Sunflower seed is an excellent source of protein and it has 199% more protein than pumpkin pie spice - sunflower seed has 17.2g of protein per 100 grams and pumpkin pie spice has 5.8g of protein.
Both sunflower seeds and pumpkin pie spice are high in saturated fat. Sunflower seed is very similar to sunflower seed for saturated fat - sunflower seed has 6g 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 15 times more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and pumpkin pie spice has 23.4mg of Vitamin C.
Pumpkin pie spice has more Vitamin A than sunflower seed - pumpkin pie spice has 13ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Pumpkin pie spice has more Vitamin E than sunflower seed - pumpkin pie spice has 1.9mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Pumpkin pie spice has more Vitamin K than sunflower seed - pumpkin pie spice has 28.4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
Sunflower seed has more thiamin, riboflavin, pantothenic acid and folate. Both sunflower seeds and pumpkin pie spice contain significant amounts of niacin and Vitamin B6.
| Sunflower Seeds | Pumpkin Pie Spice | |
|---|---|---|
| Thiamin | 0.325 MG | 0.131 MG |
| Riboflavin | 0.285 MG | 0.137 MG |
| Niacin | 4.198 MG | 2.243 MG |
| Pantothenic acid | 7.056 MG | ~ |
| Vitamin B6 | 0.805 MG | 0.4 MG |
| Folate | 238 UG | 24 UG |
Both sunflower seeds and pumpkin pie spice are high in calcium. Pumpkin pie spice has 10 times more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and pumpkin pie spice has 682mg of calcium.
Both sunflower seeds and pumpkin pie spice are high in iron. Pumpkin pie spice has 189% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and pumpkin pie spice has 19.7mg of iron.
Both sunflower seeds and pumpkin pie spice are high in potassium. Pumpkin pie spice has 35% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and pumpkin pie spice has 663mg of potassium.
For omega-3 fatty acids, both sunflower seeds and pumpkin pie spice contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Pumpkin Pie Spice | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.065 G |
| Total | 0.079 G | 0.065 G |
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than pumpkin pie spice per 100 grams.
| Sunflower Seeds | Pumpkin Pie Spice | |
|---|---|---|
| linoleic acid | 37.39 G | 0.715 G |
| Total | 37.39 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Pumpkin Pie Spice (Spices, pumpkin pie spice) .
Sunflower 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 | |||