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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +13663.6% |
| Contains more Poly. FatPolyunsaturated fat | +1605.2% |
| Contains less Sat. FatSaturated fat | -99% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
9%
18%
Minerals Daily Need Coverage Score
26%
20%
Comparison summary
Which food is lower in Cholesterol?
Poi is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Poi is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Poi contains less Sodium (difference - 258mg)
Which food is lower in Saturated fat?
Poi is lower in Saturated fat (difference - 2.873g)
Which food is lower in glycemic index?
Poi is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Poi is relatively richer in vitamins
Which food is richer in minerals?
Arepa is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)