Avocado vs. Pumpkin Pie Spice

Nutrition comparison of Avocado and Pumpkin Pie Spice


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, dietary fiber and potassium.
  • Avocado has 24.8 times less sugar than pumpkin pie spice.
  • Avocado has more pantothenic acid and folate.
  • Pumpkin pie spice is an excellent source of Vitamin C, calcium and iron.
Detailed nutritional comparison of avocado and pumpkin pie spice 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: Avocado (Avocados, raw, California) and Pumpkin Pie Spice (Spices, pumpkin pie spice) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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, 6:67:27 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Pumpkin Pie Spice
Protein 4% 6%
Carbohydrates 19% 67%
Fat 77% 27%
Alcohol ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

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, 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

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Avocado or Pumpkin Pie Spice .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Pumpkin Pie Spice (Spices, pumpkin pie spice) .

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FAQ

Does pumpkin pie spice or avocado contain more calories in 100 grams?
Both pumpkin pie spice and avocado are high in calories. Pumpkin pie spice has 110% more calories than avocado - pumpkin pie spice has 342 calories in 100g and avocado has 167 calories.

Does pumpkin pie spice or avocado have more carbohydrates?
By weight, pumpkin pie spice is high in carbohydrates and avocado has 90% fewer carbohydrates than pumpkin pie spice - pumpkin pie spice has 69.3g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does pumpkin pie spice or avocado contain more calcium?
Pumpkin pie spice is a rich source of calcium and it has 51 times more calcium than avocado - pumpkin pie spice has 682mg of calcium in 100 grams and avocado has 13mg of calcium.

Does pumpkin pie spice or avocado contain more iron?
Pumpkin pie spice is an abundant source of iron and it has 31 times more iron than avocado - pumpkin pie spice has 19.7mg of iron in 100 grams and avocado has 0.61mg of iron.

Does pumpkin pie spice or avocado contain more potassium?
Both pumpkin pie spice and avocado are high in potassium. Pumpkin pie spice has 30% more potassium than avocado - pumpkin pie spice has 663mg of potassium in 100 grams and avocado has 507mg of potassium.