Rutabagas vs. Poi — In-Depth Nutrition Comparison
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The main differences between Rutabagas and Poi
- Rutabagas are richer in Vitamin C, and Fiber, yet Poi is richer in Copper, Vitamin E , Vitamin B6, Manganese, and Iron.
- Daily need coverage for Vitamin C from Rutabagas is 23% higher.
- Rutabagas contain 11 times more Sugar than Poi. Rutabagas contain 4.46g of Sugar, while Poi contains 0.39g.
Food types used in this article are Rutabagas, raw and Poi.
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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
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Calcium
+168.8%
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Phosphorus
+35.9%
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Potassium
+66.7%
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Iron
+100%
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Magnesium
+20%
Contains
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Copper
+418.8%
Contains
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Manganese
+182.4%
Equal in Sodium - 12
Equal in Zinc - 0.22
Equal in Selenium - 0.7
Contains
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Calcium
+168.8%
Contains
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Phosphorus
+35.9%
Contains
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Potassium
+66.7%
Contains
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Iron
+100%
Contains
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Magnesium
+20%
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Copper
+418.8%
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Manganese
+182.4%
Equal in Sodium - 12
Equal in Zinc - 0.22
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.
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7
Contains
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Vitamin C
+525%
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Vitamin A
+3200%
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Vitamin E
+666.7%
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Vitamin B1
+44.4%
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Vitamin B3
+57.1%
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Vitamin B5
+83.1%
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Vitamin B6
+173%
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Vitamin K
+233.3%
Equal in Vitamin B2 - 0.04
Equal in Folate - 21
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Vitamin C
+525%
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Vitamin A
+3200%
Contains
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Vitamin E
+666.7%
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Vitamin B1
+44.4%
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Vitamin B3
+57.1%
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Vitamin B5
+83.1%
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Vitamin B6
+173%
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Vitamin K
+233.3%
Equal in Vitamin B2 - 0.04
Equal in Folate - 21
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+184.2%
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Fats
+14.3%
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Water
+24.8%
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Other
+16.4%
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Carbs
+215.9%
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Protein
+184.2%
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Fats
+14.3%
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Water
+24.8%
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Other
+16.4%
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Carbs
+215.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+127.3%
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Polyunsaturated fat
+51.7%
Equal in Saturated Fat - 0.029
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Monounsaturated Fat
+127.3%
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Polyunsaturated fat
+51.7%
Equal in Saturated Fat - 0.029
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Saturated Fat | |||
Lower in Sugar | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in vitamins | |||
Lower in Sodium | Equal | ||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 6.32g | 26.83g | |
Protein | 1.08g | 0.38g | |
Fats | 0.16g | 0.14g | |
Carbs | 8.62g | 27.23g | |
Calories | 37kcal | 112kcal | |
Starch | 0.4g | ||
Fructose | 1.61g | ||
Sugar | 4.46g | 0.39g | |
Fiber | 2.3g | 0.4g | |
Calcium | 43mg | 16mg | |
Iron | 0.44mg | 0.88mg | |
Magnesium | 20mg | 24mg | |
Phosphorus | 53mg | 39mg | |
Potassium | 305mg | 183mg | |
Sodium | 12mg | 12mg | |
Zinc | 0.24mg | 0.22mg | |
Copper | 0.032mg | 0.166mg | |
Manganese | 0.131mg | 0.37mg | |
Selenium | 0.7µg | 0.7µg | |
Vitamin A | 2IU | 66IU | |
Vitamin A RAE | 0µg | 3µg | |
Vitamin E | 0.3mg | 2.3mg | |
Vitamin C | 25mg | 4mg | |
Vitamin B1 | 0.09mg | 0.13mg | |
Vitamin B2 | 0.04mg | 0.04mg | |
Vitamin B3 | 0.7mg | 1.1mg | |
Vitamin B5 | 0.16mg | 0.293mg | |
Vitamin B6 | 0.1mg | 0.273mg | |
Folate | 21µg | 21µg | |
Vitamin K | 0.3µg | 1µg | |
Saturated Fat | 0.027g | 0.029g | |
Monounsaturated Fat | 0.025g | 0.011g | |
Polyunsaturated fat | 0.088g | 0.058g |
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
15%
19%
Minerals Daily Need Coverage Score
13%
20%
Comparison summary
Which food is lower in Saturated Fat?
Rutabagas is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Poi is lower in Sugar (difference - 4.07g)
Which food is lower in glycemic index?
Poi is lower in glycemic index (difference - 72)
Which food is cheaper?
Poi is cheaper (difference - $2.5)
Which food is richer in vitamins?
Poi is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 mg)
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.