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.

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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.

Arepa

Poi

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

Poi

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.04mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.03mg	0.166mg	15%
Vitamin E	0.29mg	2.3mg	13%
Vitamin B6	0.107mg	0.273mg	13%
Saturated fat	2.902g	0.029g	13%
Phosphorus	117mg	39mg	11%
Sodium	270mg	12mg	11%
Manganese	0.116mg	0.37mg	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%
Calories	219kcal	112kcal	5%
Zinc	0.8mg	0.22mg	5%
Vitamin B1	0.07mg	0.13mg	5%
Folate		21µg	5%
Vitamin C		4mg	4%
Monounsaturated fat	1.514g	0.011g	4%
Carbs	37.14g	27.23g	3%
Potassium	88mg	183mg	3%
Cholesterol	5mg	0mg	2%
Iron	1.04mg	0.88mg	2%
Vitamin B5	0.202mg	0.293mg	2%
Vitamin K	3.5µg	1µg	2%
Choline	4.4mg	16.7mg	2%
Magnesium	27mg	24mg	1%
Vitamin B3	0.888mg	1.1mg	1%
Protein per 100 calories	2.5g	0.34g	N/A
Calories per 10 g protein	400kcal	2947kcal	N/A
Weight per 100 calories	46g	89g	N/A
Unsaturated / Saturated Fat ratio	0.86	2.4	N/A
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