Poi vs. Rapini — In-Depth Nutrition Comparison
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A recap on differences between Poi and Rapini
- Poi is higher in Copper, and Vitamin B6, yet Rapini is higher in Vitamin K, Vitamin C, Iron, Folate, Vitamin A RAE, Calcium, Fiber, and Vitamin B2.
- Rapini covers your daily Vitamin K needs 186% more than Poi.
- Poi contains 4 times more Copper than Rapini. While Poi contains 0.166mg of Copper, Rapini contains only 0.042mg.
Food varieties used in this article are Poi and Broccoli raab, raw.
Infographic
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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.
Contains
less
Sodium
-63.6%
Contains
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Copper
+295.2%
Contains
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Calcium
+575%
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Iron
+143.2%
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Phosphorus
+87.2%
Contains
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Zinc
+250%
Contains
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Selenium
+42.9%
Equal in Magnesium - 22
Equal in Potassium - 196
Equal in Manganese - 0.395
Contains
less
Sodium
-63.6%
Contains
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Copper
+295.2%
Contains
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Calcium
+575%
Contains
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Iron
+143.2%
Contains
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Phosphorus
+87.2%
Contains
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Zinc
+250%
Contains
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Selenium
+42.9%
Equal in Magnesium - 22
Equal in Potassium - 196
Equal in Manganese - 0.395
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.
2
8
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Vitamin E
+42%
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Vitamin B6
+59.6%
Contains
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Vitamin A
+3872.7%
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Vitamin C
+405%
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Vitamin B1
+24.6%
Contains
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Vitamin B2
+222.5%
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Vitamin B3
+11%
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Folate
+295.2%
Contains
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Vitamin K
+22300%
Equal in Vitamin B5 - 0.322
Contains
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Vitamin E
+42%
Contains
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Vitamin B6
+59.6%
Contains
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Vitamin A
+3872.7%
Contains
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Vitamin C
+405%
Contains
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Vitamin B1
+24.6%
Contains
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Vitamin B2
+222.5%
Contains
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Vitamin B3
+11%
Contains
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Folate
+295.2%
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Vitamin K
+22300%
Equal in Vitamin B5 - 0.322
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+855.4%
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Protein
+734.2%
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Fats
+250%
Contains
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Water
+29.2%
Contains
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Other
+54.1%
Contains
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Carbs
+855.4%
Contains
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Protein
+734.2%
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Fats
+250%
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Water
+29.2%
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Other
+54.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-42%
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Monounsaturated Fat
+136.4%
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Polyunsaturated fat
+124.1%
Contains
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Saturated Fat
-42%
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Monounsaturated Fat
+136.4%
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Polyunsaturated fat
+124.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rich in minerals | |||
Lower in Sugar | |||
Rich in vitamins | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 26.83g | 0.15g | |
Protein | 0.38g | 3.17g | |
Fats | 0.14g | 0.49g | |
Carbs | 27.23g | 2.85g | |
Calories | 112kcal | 22kcal | |
Fructose | 0.17g | ||
Sugar | 0.39g | 0.38g | |
Fiber | 0.4g | 2.7g | |
Calcium | 16mg | 108mg | |
Iron | 0.88mg | 2.14mg | |
Magnesium | 24mg | 22mg | |
Phosphorus | 39mg | 73mg | |
Potassium | 183mg | 196mg | |
Sodium | 12mg | 33mg | |
Zinc | 0.22mg | 0.77mg | |
Copper | 0.166mg | 0.042mg | |
Manganese | 0.37mg | 0.395mg | |
Selenium | 0.7µg | 1µg | |
Vitamin A | 66IU | 2622IU | |
Vitamin A RAE | 3µg | 131µg | |
Vitamin E | 2.3mg | 1.62mg | |
Vitamin C | 4mg | 20.2mg | |
Vitamin B1 | 0.13mg | 0.162mg | |
Vitamin B2 | 0.04mg | 0.129mg | |
Vitamin B3 | 1.1mg | 1.221mg | |
Vitamin B5 | 0.293mg | 0.322mg | |
Vitamin B6 | 0.273mg | 0.171mg | |
Folate | 21µg | 83µg | |
Vitamin K | 1µg | 224µg | |
Tryptophan | 0.043mg | ||
Threonine | 0.106mg | ||
Isoleucine | 0.104mg | ||
Leucine | 0.17mg | ||
Lysine | 0.198mg | ||
Methionine | 0.048mg | ||
Phenylalanine | 0.128mg | ||
Valine | 0.153mg | ||
Histidine | 0.066mg | ||
Saturated Fat | 0.029g | 0.05g | |
Monounsaturated Fat | 0.011g | 0.026g | |
Polyunsaturated fat | 0.058g | 0.13g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
86%
Minerals Daily Need Coverage Score
20%
27%
Comparison summary
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 0.01g)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Poi contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Poi is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)