Sweet potato vs. Poi — In-Depth Nutrition Comparison
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What are the differences between Sweet potato and Poi?
- Sweet potato is higher in Vitamin A RAE, Vitamin C, Vitamin B5, Fiber, Potassium, Manganese, and Vitamin B2, however, Poi is richer in Vitamin E .
- Sweet potato's daily need coverage for Vitamin A RAE is 106% more.
- Poi contains 8 times less Fiber than Sweet potato. Sweet potato contains 3.3g of Fiber, while Poi contains 0.4g.
We used Sweet potato, cooked, baked in skin, flesh, without salt and Poi types in this article.
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
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Calcium
+137.5%
Contains
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Magnesium
+12.5%
Contains
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Phosphorus
+38.5%
Contains
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Potassium
+159.6%
Contains
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Zinc
+45.5%
Contains
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Manganese
+34.3%
Contains
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Iron
+27.5%
Contains
less
Sodium
-66.7%
Contains
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Selenium
+250%
Equal in Copper - 0.166
Contains
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Calcium
+137.5%
Contains
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Magnesium
+12.5%
Contains
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Phosphorus
+38.5%
Contains
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Potassium
+159.6%
Contains
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Zinc
+45.5%
Contains
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Manganese
+34.3%
Contains
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Iron
+27.5%
Contains
less
Sodium
-66.7%
Contains
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Selenium
+250%
Equal in Copper - 0.166
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.
:
3
Contains
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Vitamin A
+29018.2%
Contains
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Vitamin C
+390%
Contains
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Vitamin B2
+165%
Contains
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Vitamin B3
+35.2%
Contains
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Vitamin B5
+201.7%
Contains
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Vitamin K
+130%
Contains
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Vitamin E
+223.9%
Contains
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Vitamin B1
+21.5%
Contains
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Folate
+250%
Equal in Vitamin B6 - 0.273
Contains
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Vitamin A
+29018.2%
Contains
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Vitamin C
+390%
Contains
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Vitamin B2
+165%
Contains
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Vitamin B3
+35.2%
Contains
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Vitamin B5
+201.7%
Contains
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Vitamin K
+130%
Contains
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Vitamin E
+223.9%
Contains
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Vitamin B1
+21.5%
Contains
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Folate
+250%
Equal in Vitamin B6 - 0.273
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+428.9%
Contains
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Other
+121.3%
Contains
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Carbs
+31.5%
Equal in Fats - 0.14
Equal in Water - 71.64
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
0.38 g
Fats:
0.14 g
Carbs:
27.23 g
Water:
71.64 g
Other:
0.61 g
Contains
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Protein
+428.9%
Contains
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Other
+121.3%
Contains
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Carbs
+31.5%
Equal in Fats - 0.14
Equal in Water - 71.64
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+58.6%
Contains
less
Saturated Fat
-44.2%
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Monounsaturated Fat
+450%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.058 g
Contains
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Polyunsaturated fat
+58.6%
Contains
less
Saturated Fat
-44.2%
Contains
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Monounsaturated Fat
+450%
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 | |||
Rich in vitamins | |||
Lower in Sugar | |||
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 | 17.41g | 26.83g | |
Protein | 2.01g | 0.38g | |
Fats | 0.15g | 0.14g | |
Carbs | 20.71g | 27.23g | |
Calories | 90kcal | 112kcal | |
Starch | 7.05g | ||
Fructose | 0.5g | ||
Sugar | 6.48g | 0.39g | |
Fiber | 3.3g | 0.4g | |
Calcium | 38mg | 16mg | |
Iron | 0.69mg | 0.88mg | |
Magnesium | 27mg | 24mg | |
Phosphorus | 54mg | 39mg | |
Potassium | 475mg | 183mg | |
Sodium | 36mg | 12mg | |
Zinc | 0.32mg | 0.22mg | |
Copper | 0.161mg | 0.166mg | |
Manganese | 0.497mg | 0.37mg | |
Selenium | 0.2µg | 0.7µg | |
Vitamin A | 19218IU | 66IU | |
Vitamin A RAE | 961µg | 3µg | |
Vitamin E | 0.71mg | 2.3mg | |
Vitamin C | 19.6mg | 4mg | |
Vitamin B1 | 0.107mg | 0.13mg | |
Vitamin B2 | 0.106mg | 0.04mg | |
Vitamin B3 | 1.487mg | 1.1mg | |
Vitamin B5 | 0.884mg | 0.293mg | |
Vitamin B6 | 0.286mg | 0.273mg | |
Folate | 6µg | 21µg | |
Vitamin K | 2.3µg | 1µg | |
Tryptophan | 0.04mg | ||
Threonine | 0.107mg | ||
Isoleucine | 0.07mg | ||
Leucine | 0.118mg | ||
Lysine | 0.084mg | ||
Methionine | 0.037mg | ||
Phenylalanine | 0.114mg | ||
Valine | 0.11mg | ||
Histidine | 0.039mg | ||
Saturated Fat | 0.052g | 0.029g | |
Monounsaturated Fat | 0.002g | 0.011g | |
Polyunsaturated fat | 0.092g | 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
120%
19%
Minerals Daily Need Coverage Score
25%
20%
Comparison summary
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Poi is lower in Sugar (difference - 6.09g)
Which food contains less Sodium?
Poi contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Poi is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Poi is lower in glycemic index (difference - 70)
Which food is cheaper?
Poi is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)