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  6. Agar vs. Poi

Agar vs. Poi — In-Depth Nutrition Comparison

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Important differences between Agar and Poi

  • Poi has less Iron, Magnesium, Manganese, Folate, Calcium, Vitamin B5, Zinc, Copper, Fiber, and Potassium.
  • Agar's daily need coverage for Iron is 257% more.
  • Agar has 39 times more Calcium than Poi. Agar has 625mg of Calcium, while Poi has 16mg.

The food varieties used in the comparison are Seaweed, agar, dried and Poi.

Infographic

Agar vs Poi 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.
Agar
Agar
9
:
1
Poi
Poi
Contains more Calcium +3806.3%
Contains more Iron +2331.8%
Contains more Magnesium +3108.3%
Contains more Phosphorus +33.3%
Contains more Potassium +514.8%
Contains more Zinc +2536.4%
Contains more Copper +267.5%
Contains more Manganese +1062.2%
Contains more Selenium +957.1%
Contains less Sodium -88.2%
Agar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 188% 803% 550% 23% 100% 14% 159% 204% 561% 41%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +3806.3%
Contains more Iron +2331.8%
Contains more Magnesium +3108.3%
Contains more Phosphorus +33.3%
Contains more Potassium +514.8%
Contains more Zinc +2536.4%
Contains more Copper +267.5%
Contains more Manganese +1062.2%
Contains more Selenium +957.1%
Contains less Sodium -88.2%

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.
Agar
Agar
6
:
4
Poi
Poi
Contains more Vitamin E +117.4%
Contains more Vitamin B2 +455%
Contains more Vitamin B5 +930%
Contains more Vitamin B6 +11%
Contains more Folate +2661.9%
Contains more Vitamin K +2340%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1200%
Contains more Vitamin B3 +444.6%
Equal in Vitamin B6 - 0.273
Agar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 100% 0% 0% 3% 52% 4% 182% 70% 435% 0% 61%
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%
Contains more Vitamin E +117.4%
Contains more Vitamin B2 +455%
Contains more Vitamin B5 +930%
Contains more Vitamin B6 +11%
Contains more Folate +2661.9%
Contains more Vitamin K +2340%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1200%
Contains more Vitamin B3 +444.6%
Equal in Vitamin B6 - 0.273

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
4
:
1
Poi
Poi
Contains more Protein +1534.2%
Contains more Fats +114.3%
Contains more Carbs +197%
Contains more Other +544.3%
Contains more Water +725.3%
Agar
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +1534.2%
Contains more Fats +114.3%
Contains more Carbs +197%
Contains more Other +544.3%
Contains more Water +725.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +145.5%
Contains more Polyunsaturated fat +75.9%
Contains less Saturated Fat -52.5%
Agar
32% 14% 54%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.102 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +145.5%
Contains more Polyunsaturated fat +75.9%
Contains less Saturated Fat -52.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Agar Poi Opinion
Net carbs 73.18g 26.83g Agar
Protein 6.21g 0.38g Agar
Fats 0.3g 0.14g Agar
Carbs 80.88g 27.23g Agar
Calories 306kcal 112kcal Agar
Sugar 2.97g 0.39g Poi
Fiber 7.7g 0.4g Agar
Calcium 625mg 16mg Agar
Iron 21.4mg 0.88mg Agar
Magnesium 770mg 24mg Agar
Phosphorus 52mg 39mg Agar
Potassium 1125mg 183mg Agar
Sodium 102mg 12mg Poi
Zinc 5.8mg 0.22mg Agar
Copper 0.61mg 0.166mg Agar
Manganese 4.3mg 0.37mg Agar
Selenium 7.4µg 0.7µg Agar
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 5mg 2.3mg Agar
Vitamin C 0mg 4mg Poi
Vitamin B1 0.01mg 0.13mg Poi
Vitamin B2 0.222mg 0.04mg Agar
Vitamin B3 0.202mg 1.1mg Poi
Vitamin B5 3.018mg 0.293mg Agar
Vitamin B6 0.303mg 0.273mg Agar
Folate 580µg 21µg Agar
Vitamin K 24.4µg 1µg Agar
Saturated Fat 0.061g 0.029g Poi
Omega-3 - EPA 0.087g 0g Agar
Monounsaturated Fat 0.027g 0.011g Agar
Polyunsaturated fat 0.102g 0.058g Agar

Which food is preferable for your diet?

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

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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
75%
Agar
19%
Poi
Minerals Daily Need Coverage Score
264%
Agar
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 90mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.032g)
Which food is richer in minerals?
Agar
Agar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/nutrients
  2. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.