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  6. Poi vs. Cassava

Poi vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between Poi and Cassava

  • Poi has more Vitamin B6, Vitamin E , Iron, and Copper, however, Cassava is higher in Vitamin C, and Fiber.
  • Cassava covers your daily need of Vitamin C 18% more than Poi.
  • Poi has 12 times more Vitamin E than Cassava. While Poi has 2.3mg of Vitamin E , Cassava has only 0.19mg.

These are the specific foods used in this comparison Poi and Cassava, raw.

Infographic

Poi vs Cassava 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
:
3
Cassava
Cassava
Contains more Iron +225.9%
Contains more Magnesium +14.3%
Contains more Phosphorus +44.4%
Contains less Sodium -14.3%
Contains more Copper +66%
Contains more Potassium +48.1%
Contains more Zinc +54.5%
Equal in Calcium - 16
Equal in Manganese - 0.384
Equal in Selenium - 0.7
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +225.9%
Contains more Magnesium +14.3%
Contains more Phosphorus +44.4%
Contains less Sodium -14.3%
Contains more Copper +66%
Contains more Potassium +48.1%
Contains more Zinc +54.5%
Equal in Calcium - 16
Equal in Manganese - 0.384
Equal in Selenium - 0.7

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
6
:
4
Cassava
Cassava
Contains more Vitamin A +407.7%
Contains more Vitamin E +1110.5%
Contains more Vitamin B1 +49.4%
Contains more Vitamin B3 +28.8%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +210.2%
Contains more Vitamin C +415%
Contains more Vitamin B2 +20%
Contains more Folate +28.6%
Contains more Vitamin K +90%
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%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +407.7%
Contains more Vitamin E +1110.5%
Contains more Vitamin B1 +49.4%
Contains more Vitamin B3 +28.8%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +210.2%
Contains more Vitamin C +415%
Contains more Vitamin B2 +20%
Contains more Folate +28.6%
Contains more Vitamin K +90%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Cassava
Cassava
Contains more Water +20%
Contains more Protein +257.9%
Contains more Fats +100%
Contains more Carbs +39.8%
Equal in Other - 0.62
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Water +20%
Contains more Protein +257.9%
Contains more Fats +100%
Contains more Carbs +39.8%
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Cassava
Cassava
Contains less Saturated Fat -60.8%
Contains more Polyunsaturated fat +20.8%
Contains more Monounsaturated Fat +581.8%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -60.8%
Contains more Polyunsaturated fat +20.8%
Contains more Monounsaturated Fat +581.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Cassava
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 Cassava Opinion
Net carbs 26.83g 36.26g Cassava
Protein 0.38g 1.36g Cassava
Fats 0.14g 0.28g Cassava
Carbs 27.23g 38.06g Cassava
Calories 112kcal 160kcal Cassava
Sugar 0.39g 1.7g Poi
Fiber 0.4g 1.8g Cassava
Calcium 16mg 16mg
Iron 0.88mg 0.27mg Poi
Magnesium 24mg 21mg Poi
Phosphorus 39mg 27mg Poi
Potassium 183mg 271mg Cassava
Sodium 12mg 14mg Poi
Zinc 0.22mg 0.34mg Cassava
Copper 0.166mg 0.1mg Poi
Manganese 0.37mg 0.384mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 66IU 13IU Poi
Vitamin A RAE 3µg 1µg Poi
Vitamin E 2.3mg 0.19mg Poi
Vitamin C 4mg 20.6mg Cassava
Vitamin B1 0.13mg 0.087mg Poi
Vitamin B2 0.04mg 0.048mg Cassava
Vitamin B3 1.1mg 0.854mg Poi
Vitamin B5 0.293mg 0.107mg Poi
Vitamin B6 0.273mg 0.088mg Poi
Folate 21µg 27µg Cassava
Vitamin K 1µg 1.9µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.029g 0.074g Poi
Monounsaturated Fat 0.011g 0.075g Cassava
Polyunsaturated fat 0.058g 0.048g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Cassava
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
14%
Cassava
Minerals Daily Need Coverage Score
20%
Poi
16%
Cassava

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 - 2mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 94)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.2)
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.