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  6. Poi vs. Broccoli

Poi vs. Broccoli — In-Depth Nutrition Comparison

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How are Poi and Broccoli different?

  • Poi is higher in Copper, Vitamin E , Vitamin B6, and Manganese, however, Broccoli is richer in Vitamin C, Vitamin K, Folate, Fiber, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Vitamin C from Broccoli is 95% higher.
  • Poi contains 3 times more Copper than Broccoli. While Poi contains 0.166mg of Copper, Broccoli contains only 0.049mg.

Poi and Broccoli, raw are the varieties used in this article.

Infographic

Poi vs Broccoli infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Poi
Poi
5
:
5
Broccoli
Broccoli
Contains more Iron +20.5%
Contains more Magnesium +14.3%
Contains less Sodium -63.6%
Contains more Copper +238.8%
Contains more Manganese +76.2%
Contains more Calcium +193.8%
Contains more Phosphorus +69.2%
Contains more Potassium +72.7%
Contains more Zinc +86.4%
Contains more Selenium +257.1%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +20.5%
Contains more Magnesium +14.3%
Contains less Sodium -63.6%
Contains more Copper +238.8%
Contains more Manganese +76.2%
Contains more Calcium +193.8%
Contains more Phosphorus +69.2%
Contains more Potassium +72.7%
Contains more Zinc +86.4%
Contains more Selenium +257.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Poi
Poi
4
:
6
Broccoli
Broccoli
Contains more Vitamin E +194.9%
Contains more Vitamin B1 +83.1%
Contains more Vitamin B3 +72.1%
Contains more Vitamin B6 +56%
Contains more Vitamin A +843.9%
Contains more Vitamin C +2130%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B5 +95.6%
Contains more Folate +200%
Contains more Vitamin K +10060%
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin E +194.9%
Contains more Vitamin B1 +83.1%
Contains more Vitamin B3 +72.1%
Contains more Vitamin B6 +56%
Contains more Vitamin A +843.9%
Contains more Vitamin C +2130%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B5 +95.6%
Contains more Folate +200%
Contains more Vitamin K +10060%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Broccoli
Broccoli
Contains more Carbs +310.1%
Contains more Protein +642.1%
Contains more Fats +164.3%
Contains more Water +24.7%
Contains more Other +42.6%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Carbs +310.1%
Contains more Protein +642.1%
Contains more Fats +164.3%
Contains more Water +24.7%
Contains more Other +42.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
0
Broccoli
Broccoli
Contains less Saturated Fat -25.6%
Contains more Polyunsaturated fat +52.6%
Equal in Monounsaturated Fat - 0.011
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -25.6%
Contains more Polyunsaturated fat +52.6%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poi Broccoli Opinion
Net carbs 26.83g 4.04g Poi
Protein 0.38g 2.82g Broccoli
Fats 0.14g 0.37g Broccoli
Carbs 27.23g 6.64g Poi
Calories 112kcal 34kcal Poi
Fructose 0.68g Broccoli
Sugar 0.39g 1.7g Poi
Fiber 0.4g 2.6g Broccoli
Calcium 16mg 47mg Broccoli
Iron 0.88mg 0.73mg Poi
Magnesium 24mg 21mg Poi
Phosphorus 39mg 66mg Broccoli
Potassium 183mg 316mg Broccoli
Sodium 12mg 33mg Poi
Zinc 0.22mg 0.41mg Broccoli
Copper 0.166mg 0.049mg Poi
Manganese 0.37mg 0.21mg Poi
Selenium 0.7µg 2.5µg Broccoli
Vitamin A 66IU 623IU Broccoli
Vitamin A RAE 3µg 31µg Broccoli
Vitamin E 2.3mg 0.78mg Poi
Vitamin C 4mg 89.2mg Broccoli
Vitamin B1 0.13mg 0.071mg Poi
Vitamin B2 0.04mg 0.117mg Broccoli
Vitamin B3 1.1mg 0.639mg Poi
Vitamin B5 0.293mg 0.573mg Broccoli
Vitamin B6 0.273mg 0.175mg Poi
Folate 21µg 63µg Broccoli
Vitamin K 1µg 101.6µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.029g 0.039g Poi
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.058g 0.038g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Poi
65%
Broccoli
Minerals Daily Need Coverage Score
20%
Poi
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.