Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
pumpkin pie spice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and pumpkin pie spice:
Both pumpkin pie spice and avocado are high in calories. Pumpkin pie spice has 105% more calories than avocado - pumpkin pie spice has 342 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to pumpkin pie spice for protein. Avocado has a macronutrient ratio of 4:19:77 and for pumpkin pie spice, 6:69:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Pumpkin Pie Spice | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 19% | 69% |
| Fat | 77% | 26% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and avocado has 88% less carbohydrates than pumpkin pie spice - pumpkin pie spice has 69.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
Both pumpkin pie spice and avocado are high in dietary fiber. Pumpkin pie spice has 118% more dietary fiber than avocado - pumpkin pie spice has 14.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
Avocado has 24.8 times less sugar than pumpkin pie spice - pumpkin pie spice has 7.8g of sugar per 100 grams and avocado has 0.3g of sugar.
Pumpkin pie spice has 194% more protein than avocado - pumpkin pie spice has 5.8g of protein per 100 grams and avocado has 2g of protein.
Pumpkin pie spice is high in saturated fat and avocado has 67% less saturated fat than pumpkin pie spice - pumpkin pie spice has 6.5g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Pumpkin pie spice is an excellent source of Vitamin C and it has 166% more Vitamin C than avocado - pumpkin pie spice has 23.4mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Pumpkin pie spice and avocado contain similar amounts of Vitamin A - pumpkin pie spice has 13ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Pumpkin pie spice and avocado contain similar amounts of Vitamin E - pumpkin pie spice has 1.9mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Pumpkin pie spice and avocado contain similar amounts of Vitamin K - pumpkin pie spice has 28.4ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
Avocado has more pantothenic acid and folate. Both avocado and pumpkin pie spice contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Avocado | Pumpkin Pie Spice | |
|---|---|---|
| Thiamin | 0.075 MG | 0.131 MG |
| Riboflavin | 0.143 MG | 0.137 MG |
| Niacin | 1.912 MG | 2.243 MG |
| Pantothenic acid | 1.463 MG | ~ |
| Vitamin B6 | 0.287 MG | 0.4 MG |
| Folate | 89 UG | 24 UG |
Pumpkin pie spice is an excellent source of calcium and it has 51 times more calcium than avocado - pumpkin pie spice has 682mg of calcium per 100 grams and avocado has 13mg of calcium.
Pumpkin pie spice is an excellent source of iron and it has 31 times more iron than avocado - pumpkin pie spice has 19.7mg of iron per 100 grams and avocado has 0.61mg of iron.
Both pumpkin pie spice and avocado are high in potassium. Pumpkin pie spice has 31% more potassium than avocado - pumpkin pie spice has 663mg of potassium per 100 grams and avocado has 507mg 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 avocado and pumpkin pie spice contain significant amounts of beta-carotene.
| Avocado | Pumpkin Pie Spice | |
|---|---|---|
| beta-carotene | 63 UG | 99 UG |
| alpha-carotene | 24 UG | 1 UG |
| lutein + zeaxanthin | 271 UG | 100 UG |
| lycopene | ~ | 7 UG |
For omega-3 fatty acids, both avocado and pumpkin pie spice contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Pumpkin Pie Spice | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.065 G |
| Total | 0.125 G | 0.065 G |
Comparing omega-6 fatty acids, avocado has more linoleic acid than pumpkin pie spice per 100 grams.
| Avocado | Pumpkin Pie Spice | |
|---|---|---|
| linoleic acid | 1.674 G | 0.715 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Pumpkin Pie Spice (Spices, pumpkin pie spice) .
Avocado 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 | |||