Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
pumpkin pie spice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and pumpkin pie spice:
Both pecan and pumpkin pie spice are high in calories. Pecan has 102% more calories than pumpkin pie spice - pecan has 691 calories per 100 grams and pumpkin pie spice has 342 calories.
For macronutrient ratios, pecan is much lighter in carbs, much heavier in fat and similar to pumpkin pie spice for protein. Pecan has a macronutrient ratio of 5:8:88 and for pumpkin pie spice, 6:69:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Pumpkin Pie Spice | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 8% | 69% |
| Fat | 88% | 26% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and pecan has 80% less carbohydrates than pumpkin pie spice - pecan has 13.9g of total carbs per 100 grams and pumpkin pie spice has 69.3g of carbohydrates.
Both pecan and pumpkin pie spice are high in dietary fiber. Pumpkin pie spice has 54% more dietary fiber than pecan - pecan has 9.6g of dietary fiber per 100 grams and pumpkin pie spice has 14.8g of dietary fiber.
Pecan and pumpkin pie spice contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and pumpkin pie spice has 7.8g of sugar.
Pecan is a great source of protein and it has 59% more protein than pumpkin pie spice - pecan has 9.2g of protein per 100 grams and pumpkin pie spice has 5.8g of protein.
Both pecan and pumpkin pie spice are high in saturated fat. Pecan is very similar to pecan for saturated fat - pecan has 6.2g 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 20 times more Vitamin C than pecan - pecan has 1.1mg of Vitamin C per 100 grams and pumpkin pie spice has 23.4mg of Vitamin C.
Pecan and pumpkin pie spice contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and pumpkin pie spice has 13ug of Vitamin A.
Pecan and pumpkin pie spice contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and pumpkin pie spice has 1.9mg of Vitamin E.
Pumpkin pie spice has 711% more Vitamin K than pecan - pecan has 3.5ug of Vitamin K per 100 grams and pumpkin pie spice has 28.4ug of Vitamin K.
Pecan has more thiamin and pantothenic acid. Both pecan and pumpkin pie spice contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Pecan | Pumpkin Pie Spice | |
|---|---|---|
| Thiamin | 0.66 MG | 0.131 MG |
| Riboflavin | 0.13 MG | 0.137 MG |
| Niacin | 1.167 MG | 2.243 MG |
| Pantothenic acid | 0.863 MG | ~ |
| Vitamin B6 | 0.21 MG | 0.4 MG |
| Folate | 22 UG | 24 UG |
Both pecan and pumpkin pie spice are high in calcium. Pumpkin pie spice has 874% more calcium than pecan - pecan has 70mg of calcium per 100 grams and pumpkin pie spice has 682mg of calcium.
Both pecan and pumpkin pie spice are high in iron. Pumpkin pie spice has 679% more iron than pecan - pecan has 2.5mg of iron per 100 grams and pumpkin pie spice has 19.7mg of iron.
Both pecan and pumpkin pie spice are high in potassium. Pumpkin pie spice has 62% more potassium than pecan - pecan has 410mg 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,
| Pecan | Pumpkin Pie Spice | |
|---|---|---|
| beta-carotene | 29 UG | 99 UG |
| lutein + zeaxanthin | 17 UG | 100 UG |
| alpha-carotene | ~ | 1 UG |
| lycopene | ~ | 7 UG |
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than pumpkin pie spice per 100 grams.
| Pecan | Pumpkin Pie Spice | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.065 G |
| Total | 0.986 G | 0.065 G |
Comparing omega-6 fatty acids, pecan has more linoleic acid than pumpkin pie spice per 100 grams.
| Pecan | Pumpkin Pie Spice | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 0.715 G |
| Total | 20.697 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: Pecan (Nuts, pecans) and Pumpkin Pie Spice (Spices, pumpkin pie spice) .
Pecan 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 | |||