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  6. Amaranth leaves vs. Poi

Amaranth leaves vs. Poi — In-Depth Nutrition Comparison

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Important differences between Amaranth leaves and Poi

  • Amaranth leaves have more Vitamin K, Vitamin C, Manganese, Calcium, Iron, Folate, Vitamin A RAE, Potassium, and Vitamin B2, however, Poi have more Vitamin B1.
  • Amaranth leaves' daily need coverage for Vitamin K is 949% more.
  • Amaranth leaves have 49 times more Vitamin A RAE than Poi. Amaranth leaves have 146µg of Vitamin A RAE, while Poi has 3µg.

The food varieties used in the comparison are Amaranth leaves, raw and Poi.

Infographic

Amaranth leaves 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.
Amaranth leaves
Amaranth leaves
8
:
2
Poi
Poi
Contains more Calcium +1243.8%
Contains more Iron +163.6%
Contains more Magnesium +129.2%
Contains more Phosphorus +28.2%
Contains more Potassium +233.9%
Contains more Zinc +309.1%
Contains more Manganese +139.2%
Contains more Selenium +28.6%
Contains less Sodium -40%
Equal in Copper - 0.166
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +1243.8%
Contains more Iron +163.6%
Contains more Magnesium +129.2%
Contains more Phosphorus +28.2%
Contains more Potassium +233.9%
Contains more Zinc +309.1%
Contains more Manganese +139.2%
Contains more Selenium +28.6%
Contains less Sodium -40%
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.
Amaranth leaves
Amaranth leaves
5
:
5
Poi
Poi
Contains more Vitamin A +4319.7%
Contains more Vitamin C +982.5%
Contains more Vitamin B2 +295%
Contains more Folate +304.8%
Contains more Vitamin K +113900%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B3 +67.2%
Contains more Vitamin B5 +357.8%
Contains more Vitamin B6 +42.2%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
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 A +4319.7%
Contains more Vitamin C +982.5%
Contains more Vitamin B2 +295%
Contains more Folate +304.8%
Contains more Vitamin K +113900%
Contains more Vitamin B1 +381.5%
Contains more Vitamin B3 +67.2%
Contains more Vitamin B5 +357.8%
Contains more Vitamin B6 +42.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
4
:
1
Poi
Poi
Contains more Protein +547.4%
Contains more Fats +135.7%
Contains more Water +28%
Contains more Other +145.9%
Contains more Carbs +577.4%
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 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 +547.4%
Contains more Fats +135.7%
Contains more Water +28%
Contains more Other +145.9%
Contains more Carbs +577.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +590.9%
Contains more Polyunsaturated fat +153.4%
Contains less Saturated Fat -68.1%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +590.9%
Contains more Polyunsaturated fat +153.4%
Contains less Saturated Fat -68.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth leaves Poi
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Amaranth leaves Poi Opinion
Net carbs 4.02g 26.83g Poi
Protein 2.46g 0.38g Amaranth leaves
Fats 0.33g 0.14g Amaranth leaves
Carbs 4.02g 27.23g Poi
Calories 23kcal 112kcal Poi
Sugar 0.39g Amaranth leaves
Fiber 0.4g Poi
Calcium 215mg 16mg Amaranth leaves
Iron 2.32mg 0.88mg Amaranth leaves
Magnesium 55mg 24mg Amaranth leaves
Phosphorus 50mg 39mg Amaranth leaves
Potassium 611mg 183mg Amaranth leaves
Sodium 20mg 12mg Poi
Zinc 0.9mg 0.22mg Amaranth leaves
Copper 0.162mg 0.166mg Poi
Manganese 0.885mg 0.37mg Amaranth leaves
Selenium 0.9µg 0.7µg Amaranth leaves
Vitamin A 2917IU 66IU Amaranth leaves
Vitamin A RAE 146µg 3µg Amaranth leaves
Vitamin E 2.3mg Poi
Vitamin C 43.3mg 4mg Amaranth leaves
Vitamin B1 0.027mg 0.13mg Poi
Vitamin B2 0.158mg 0.04mg Amaranth leaves
Vitamin B3 0.658mg 1.1mg Poi
Vitamin B5 0.064mg 0.293mg Poi
Vitamin B6 0.192mg 0.273mg Poi
Folate 85µg 21µg Amaranth leaves
Vitamin K 1140µg 1µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.091g 0.029g Poi
Monounsaturated Fat 0.076g 0.011g Amaranth leaves
Polyunsaturated fat 0.147g 0.058g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves 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
278%
Amaranth leaves
19%
Poi
Minerals Daily Need Coverage Score
47%
Amaranth leaves
20%
Poi

Comparison summary

Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.062g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.39g)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves 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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.