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
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin pie spice and spinach:
Pumpkin pie spice is high in calories and spinach has 93% less calories than pumpkin pie spice - spinach has 23 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 spinach per calorie. Pumpkin pie spice has a macronutrient ratio of 6:69:26 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Pie Spice | Spinach | |
|---|---|---|
| Protein | 6% | 40% |
| Carbohydrates | 69% | 49% |
| Fat | 26% | 10% |
| Alcohol | ~ | ~ |
Pumpkin pie spice is high in carbohydrates and spinach has 95% less carbohydrates than pumpkin pie spice - spinach has 3.6g of total carbs per 100 grams and pumpkin pie spice has 69.3g of carbohydrates.
Both spinach and pumpkin pie spice are high in dietary fiber. Pumpkin pie spice has 573% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and pumpkin pie spice has 14.8g of dietary fiber.
Spinach has 17.4 times less sugar than pumpkin pie spice - spinach has 0.42g of sugar per 100 grams and pumpkin pie spice has 7.8g of sugar.
Pumpkin pie spice has 101% more protein than spinach - spinach has 2.9g of protein per 100 grams and pumpkin pie spice has 5.8g of protein.
Pumpkin pie spice is high in saturated fat and spinach has 99% less saturated fat than pumpkin pie spice - spinach has 0.06g of saturated fat per 100 grams and pumpkin pie spice has 6.5g of saturated fat.
Both spinach and pumpkin pie spice are high in Vitamin C. Spinach has 20% more Vitamin C than pumpkin pie spice - spinach has 28.1mg of Vitamin C per 100 grams and pumpkin pie spice has 23.4mg of Vitamin C.
Spinach is an excellent source of Vitamin A and it has 35 times more Vitamin A than pumpkin pie spice - spinach has 469ug of Vitamin A per 100 grams and pumpkin pie spice has 13ug of Vitamin A.
Spinach and pumpkin pie spice contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and pumpkin pie spice has 1.9mg of Vitamin E.
Spinach is an excellent source of Vitamin K and it has 16 times more Vitamin K than pumpkin pie spice - spinach has 482.9ug 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, spinach contains more pantothenic acid and folate. Both pumpkin pie spice and spinach contain significant amounts of thiamin and riboflavin.
| Pumpkin Pie Spice | Spinach | |
|---|---|---|
| Thiamin | 0.131 MG | 0.078 MG |
| Riboflavin | 0.137 MG | 0.189 MG |
| Niacin | 2.243 MG | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | 0.4 MG | 0.195 MG |
| Folate | 24 UG | 194 UG |
Both spinach and pumpkin pie spice are high in calcium. Pumpkin pie spice has 589% more calcium than spinach - spinach has 99mg of calcium per 100 grams and pumpkin pie spice has 682mg of calcium.
Both spinach and pumpkin pie spice are high in iron. Pumpkin pie spice has 627% more iron than spinach - spinach has 2.7mg of iron per 100 grams and pumpkin pie spice has 19.7mg of iron.
Both spinach and pumpkin pie spice are high in potassium. Pumpkin pie spice has 19% more potassium than spinach - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 99 UG | 5626 UG |
| alpha-carotene | 1 UG | ~ |
| lycopene | 7 UG | ~ |
| lutein + zeaxanthin | 100 UG | 12198 UG |
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than pumpkin pie spice per 100 grams.
| Pumpkin Pie Spice | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.138 G |
| Total | 0.065 G | 0.138 G |
Comparing omega-6 fatty acids, pumpkin pie spice has more linoleic acid than spinach per 100 grams.
| Pumpkin Pie Spice | Spinach | |
|---|---|---|
| linoleic acid | 0.715 G | 0.026 G |
| Total | 0.715 G | 0.026 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 Spinach (Spinach, raw) .
Pumpkin Pie Spice g
()
|
Daily Values (%) |
Spinach 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 | |||