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
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin pie spice and broccoli:
Pumpkin pie spice is high in calories and broccoli has 90% less calories than pumpkin pie spice - broccoli has 34 calories per 100 grams and pumpkin pie spice has 342 calories.
For macronutrient ratios, pumpkin pie spice is much lighter in protein, heavier in carbs and heavier in fat compared to broccoli per calorie. Pumpkin pie spice has a macronutrient ratio of 6:69:26 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Pie Spice | Broccoli | |
|---|---|---|
| Protein | 6% | 28% |
| Carbohydrates | 69% | 65% |
| Fat | 26% | 7% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and broccoli has 90% less carbohydrates than pumpkin pie spice - broccoli has 6.6g of total carbs per 100 grams and pumpkin pie spice has 69.3g of carbohydrates.
Both broccoli and pumpkin pie spice are high in dietary fiber. Pumpkin pie spice has 469% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and pumpkin pie spice has 14.8g of dietary fiber.
Broccoli has 3.5 times less sugar than pumpkin pie spice - broccoli has 1.7g of sugar per 100 grams and pumpkin pie spice has 7.8g of sugar.
Pumpkin pie spice has 104% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and pumpkin pie spice has 5.8g of protein.
Pumpkin pie spice is high in saturated fat and broccoli has 98% less saturated fat than pumpkin pie spice - broccoli has 0.11g of saturated fat per 100 grams and pumpkin pie spice has 6.5g of saturated fat.
Both broccoli and pumpkin pie spice are high in Vitamin C. Broccoli has 281% more Vitamin C than pumpkin pie spice - broccoli has 89.2mg of Vitamin C per 100 grams and pumpkin pie spice has 23.4mg of Vitamin C.
Broccoli and pumpkin pie spice contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and pumpkin pie spice has 13ug of Vitamin A.
Broccoli and pumpkin pie spice contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and pumpkin pie spice has 1.9mg of Vitamin E.
Broccoli is a great source of Vitamin K and it has 258% more Vitamin K than pumpkin pie spice - broccoli has 101.6ug of Vitamin K per 100 grams and pumpkin pie spice has 28.4ug of Vitamin K.
Pumpkin pie spice has more niacin and Vitamin B6, however, broccoli contains more pantothenic acid and folate. Both pumpkin pie spice and broccoli contain significant amounts of thiamin and riboflavin.
| Pumpkin Pie Spice | Broccoli | |
|---|---|---|
| Thiamin | 0.131 MG | 0.071 MG |
| Riboflavin | 0.137 MG | 0.117 MG |
| Niacin | 2.243 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 0.4 MG | 0.175 MG |
| Folate | 24 UG | 63 UG |
Both broccoli and pumpkin pie spice are high in calcium. Pumpkin pie spice has 13 times more calcium than broccoli - broccoli has 47mg 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 26 times more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and pumpkin pie spice has 19.7mg of iron.
Both broccoli and pumpkin pie spice are high in potassium. Pumpkin pie spice has 110% more potassium than broccoli - broccoli has 316mg 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,
| Pumpkin Pie Spice | Broccoli | |
|---|---|---|
| beta-carotene | 99 UG | 361 UG |
| alpha-carotene | 1 UG | 25 UG |
| lycopene | 7 UG | ~ |
| lutein + zeaxanthin | 100 UG | 1403 UG |
For omega-3 fatty acids, pumpkin pie spice has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Pumpkin Pie Spice | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.0215 G |
| Total | 0.065 G | 0.0215 G |
Comparing omega-6 fatty acids, pumpkin pie spice has more linoleic acid than broccoli per 100 grams.
| Pumpkin Pie Spice | Broccoli | |
|---|---|---|
| linoleic acid | 0.715 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.715 G | 0.055 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 Broccoli (Broccoli, raw) .
Pumpkin Pie Spice g
()
|
Daily Values (%) |
Broccoli 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 | |||