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  6. Arepa vs. Poi

Arepa vs. Poi — In-Depth Nutrition Comparison

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The main differences between arepa and poi

  • Arepa is richer in phosphorus, selenium, fiber, and calcium, yet poi is richer in copper, vitamin E, vitamin B6, and manganese.
  • Daily need coverage for copper for poi is 15% higher.
  • Arepa contains 100 times more saturated fat than poi. Arepa contains 2.902g of saturated fat, while poi contains 0.029g.

Food types used in this article are Restaurant, Latino, arepa (unleavened cornmeal bread) and Poi.

Infographic

Arepa 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.
Arepa
Arepa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Poi
Poi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +456.3%
Contains more IronIron +18.2%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +771.4%
Contains more PotassiumPotassium +108%
Contains more CopperCopper +453.3%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +219%

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.
Arepa
Arepa
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 20% 5.8% 0% 18% 9.7% 17% 12% 25% 0% 8.8% 0% 2.4%
Poi
Poi
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Contains more Vitamin AVitamin A +1933.3%
Contains more Vitamin KVitamin K +250%
Contains more Vitamin EVitamin E +693.1%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more Vitamin B5Vitamin B5 +45%
Contains more Vitamin B6Vitamin B6 +155.1%
Contains more CholineCholine +279.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arepa Poi DV% diff.
Copper 0.03mg 0.166mg 15%
Vitamin B6 0.107mg 0.273mg 13%
Vitamin E 0.29mg 2.3mg 13%
Saturated fat 2.902g 0.029g 13%
Manganese 0.116mg 0.37mg 11%
Sodium 270mg 12mg 11%
Phosphorus 117mg 39mg 11%
Protein 5.48g 0.38g 10%
Selenium 6.1µg 0.7µg 10%
Fiber 2.6g 0.4g 9%
Fats 5.38g 0.14g 8%
Calcium 89mg 16mg 7%
Vitamin A 61µg 3µg 6%
Polyunsaturated fat 0.989g 0.058g 6%
Folate 21µg 5%
Zinc 0.8mg 0.22mg 5%
Vitamin B1 0.07mg 0.13mg 5%
Calories 219kcal 112kcal 5%
Monounsaturated fat 1.514g 0.011g 4%
Vitamin C 4mg 4%
Potassium 88mg 183mg 3%
Carbs 37.14g 27.23g 3%
Choline 4.4mg 16.7mg 2%
Vitamin K 3.5µg 1µg 2%
Vitamin B5 0.202mg 0.293mg 2%
Cholesterol 5mg 0mg 2%
Iron 1.04mg 0.88mg 2%
Vitamin B3 0.888mg 1.1mg 1%
Magnesium 27mg 24mg 1%
Net carbs 34.54g 26.83g N/A
Sugar 0.87g 0.39g N/A
Vitamin B2 0.042mg 0.04mg 0%
Trans fat 0.157g 0g N/A
Tryptophan 0.048mg 0%
Threonine 0.193mg 0%
Isoleucine 0.207mg 0%
Leucine 0.671mg 0%
Lysine 0.228mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.276mg 0%
Valine 0.276mg 0%
Histidine 0.166mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 0.825g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arepa
Arepa
4
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more ProteinProtein +1342.1%
Contains more FatsFats +3742.9%
Contains more CarbsCarbs +36.4%
Contains more OtherOther +96.7%
Contains more WaterWater +41%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arepa
Arepa
2
54% 28% 18%
Saturated fat: Sat. Fat 2.902 g
Monounsaturated fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +13663.6%
Contains more Poly. FatPolyunsaturated fat +1605.2%
Contains less Sat. FatSaturated fat -99%

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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. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/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.