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
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin pie spice and sweet potatoes:
Pumpkin pie spice is high in calories and sweet potato has 75% less calories than pumpkin pie spice - sweet potato has 86 calories per 100 grams and pumpkin pie spice has 342 calories.
For macronutrient ratios, pumpkin pie spice is much lighter in carbs, much heavier in fat and similar to sweet potatoes for protein. Pumpkin pie spice has a macronutrient ratio of 6:69:26 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Pie Spice | Sweet Potatoes | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 69% | 92% |
| Fat | 26% | 1% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and sweet potato has 71% less carbohydrates than pumpkin pie spice - sweet potato has 20.1g of total carbs per 100 grams and pumpkin pie spice has 69.3g of carbohydrates.
Both sweet potatoes and pumpkin pie spice are high in dietary fiber. Pumpkin pie spice has 393% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and pumpkin pie spice has 14.8g of dietary fiber.
Sweet potatoes and pumpkin pie spice contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and pumpkin pie spice has 7.8g of sugar.
Pumpkin pie spice has 267% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and pumpkin pie spice has 5.8g of protein.
Pumpkin pie spice is high in saturated fat and sweet potato has 100% less saturated fat than pumpkin pie spice - sweet potato has 0.02g 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 875% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and pumpkin pie spice has 23.4mg of Vitamin C.
Sweet potato is an excellent source of Vitamin A and it has 53 times more Vitamin A than pumpkin pie spice - sweet potato has 709ug of Vitamin A per 100 grams and pumpkin pie spice has 13ug of Vitamin A.
Pumpkin pie spice has 642% more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and pumpkin pie spice has 1.9mg of Vitamin E.
Pumpkin pie spice has 14 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and pumpkin pie spice has 28.4ug of Vitamin K.
Pumpkin pie spice has more niacin, however, sweet potato contains more pantothenic acid. Both pumpkin pie spice and sweet potatoes contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Pumpkin Pie Spice | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.131 MG | 0.078 MG |
| Riboflavin | 0.137 MG | 0.061 MG |
| Niacin | 2.243 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | 0.4 MG | 0.209 MG |
| Folate | 24 UG | 11 UG |
Pumpkin pie spice is an excellent source of calcium and it has 21 times more calcium than sweet potato - sweet potato has 30mg 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 31 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and pumpkin pie spice has 19.7mg of iron.
Both sweet potatoes and pumpkin pie spice are high in potassium. Pumpkin pie spice has 97% more potassium than sweet potato - sweet potato has 337mg 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, sweet potato has more beta-carotene than pumpkin pie spice per 100 grams, however, pumpkin pie spice contains more lutein + zeaxanthin than sweet potato per 100 grams. Both pumpkin pie spice and sweet potatoes contain small amounts of alpha-carotene.
| Pumpkin Pie Spice | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 99 UG | 8509 UG |
| alpha-carotene | 1 UG | 7 UG |
| lycopene | 7 UG | ~ |
| lutein + zeaxanthin | 100 UG | ~ |
For omega-3 fatty acids, pumpkin pie spice has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Pumpkin Pie Spice | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.001 G |
| Total | 0.065 G | 0.001 G |
Comparing omega-6 fatty acids, pumpkin pie spice has more linoleic acid than sweet potato per 100 grams.
| Pumpkin Pie Spice | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.715 G | 0.013 G |
| Total | 0.715 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Pumpkin Pie Spice g
()
|
Daily Values (%) |
Sweet Potatoes 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 | |||