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
cooked
heart of palm
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin pie spice and heart of palm:
Both pumpkin pie spice and heart of palm are high in calories. Pumpkin pie spice has 200% more calories than heart of palm - pumpkin pie spice has 342 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, pumpkin pie spice is lighter in carbs, much heavier in fat and similar to heart of palm for protein. Pumpkin pie spice has a macronutrient ratio of 6:69:26 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Pie Spice | Heart of Palm | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 69% | 89% |
| Fat | 26% | 2% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and heart of palm has 63% less carbohydrates than pumpkin pie spice - pumpkin pie spice has 69.3g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
Pumpkin pie spice is an excellent source of dietary fiber and it has 887% more dietary fiber than heart of palm - pumpkin pie spice has 14.8g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
Pumpkin pie spice has 55% less sugar than heart of palm - pumpkin pie spice has 7.8g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Pumpkin pie spice has 115% more protein than heart of palm - pumpkin pie spice has 5.8g of protein per 100 grams and heart of palm has 2.7g of protein.
Pumpkin pie spice is high in saturated fat and heart of palm has 99% less saturated fat than pumpkin pie spice - pumpkin pie spice has 6.5g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Pumpkin pie spice is an excellent source of Vitamin C and it has 244% more Vitamin C than heart of palm - pumpkin pie spice has 23.4mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Pumpkin pie spice and heart of palm contain similar amounts of Vitamin A - pumpkin pie spice has 13ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Pumpkin pie spice has 286% more Vitamin E than heart of palm - pumpkin pie spice has 1.9mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Pumpkin pie spice has more Vitamin K than heart of palm - pumpkin pie spice has 28.4ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
Pumpkin pie spice has more thiamin and niacin. Both pumpkin pie spice and heart of palm contain significant amounts of riboflavin, Vitamin B6 and folate.
| Pumpkin Pie Spice | Heart of Palm | |
|---|---|---|
| Thiamin | 0.131 MG | 0.045 MG |
| Riboflavin | 0.137 MG | 0.17 MG |
| Niacin | 2.243 MG | 0.85 MG |
| Vitamin B6 | 0.4 MG | 0.725 MG |
| Folate | 24 UG | 20 UG |
Pumpkin pie spice is an excellent source of calcium and it has 36 times more calcium than heart of palm - pumpkin pie spice has 682mg of calcium per 100 grams and heart of palm has 18mg of calcium.
Pumpkin pie spice is an excellent source of iron and it has 10 times more iron than heart of palm - pumpkin pie spice has 19.7mg of iron per 100 grams and heart of palm has 1.7mg of iron.
Both pumpkin pie spice and heart of palm are high in potassium. Heart of palm has 171% more potassium than pumpkin pie spice - pumpkin pie spice has 663mg of potassium per 100 grams and heart of palm has 1795mg 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 | Heart of Palm | |
|---|---|---|
| beta-carotene | 99 UG | 39 UG |
| alpha-carotene | 1 UG | ~ |
| lycopene | 7 UG | ~ |
| lutein + zeaxanthin | 100 UG | ~ |
For omega-3 fatty acids, pumpkin pie spice has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Pumpkin Pie Spice | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.013 G |
| Total | 0.065 G | 0.013 G |
Comparing omega-6 fatty acids, pumpkin pie spice has more linoleic acid than heart of palm per 100 grams.
| Pumpkin Pie Spice | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.715 G | 0.076 G |
| Total | 0.715 G | 0.076 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 Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Pumpkin Pie Spice g
()
|
Daily Values (%) |
Cooked Heart of Palm 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 | |||