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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 from 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% 13% 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% 4% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Contains more Vitamin AVitamin A +222.7%
Contains more Vitamin KVitamin K +250%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arepa Poi Opinion
Calories 219kcal 112kcal Arepa
Protein 5.48g 0.38g Arepa
Fats 5.38g 0.14g Arepa
Vitamin C 4mg Poi
Net carbs 34.54g 26.83g Arepa
Carbs 37.14g 27.23g Arepa
Cholesterol 5mg 0mg Poi
Magnesium 27mg 24mg Arepa
Calcium 89mg 16mg Arepa
Potassium 88mg 183mg Poi
Iron 1.04mg 0.88mg Arepa
Sugar 0.87g 0.39g Poi
Fiber 2.6g 0.4g Arepa
Copper 0.03mg 0.166mg Poi
Zinc 0.8mg 0.22mg Arepa
Phosphorus 117mg 39mg Arepa
Sodium 270mg 12mg Poi
Vitamin A 213IU 66IU Arepa
Vitamin A RAE 61µg 3µg Arepa
Vitamin E 0.29mg 2.3mg Poi
Manganese 0.116mg 0.37mg Poi
Selenium 6.1µg 0.7µg Arepa
Vitamin B1 0.07mg 0.13mg Poi
Vitamin B2 0.042mg 0.04mg Arepa
Vitamin B3 0.888mg 1.1mg Poi
Vitamin B5 0.202mg 0.293mg Poi
Vitamin B6 0.107mg 0.273mg Poi
Vitamin K 3.5µg 1µg Arepa
Folate 21µg Poi
Trans Fat 0.157g 0g Poi
Choline 4.4mg 16.7mg Poi
Saturated Fat 2.902g 0.029g Poi
Monounsaturated Fat 1.514g 0.011g Arepa
Polyunsaturated fat 0.989g 0.058g Arepa
Tryptophan 0.048mg Arepa
Threonine 0.193mg Arepa
Isoleucine 0.207mg Arepa
Leucine 0.671mg Arepa
Lysine 0.228mg Arepa
Methionine 0.131mg Arepa
Phenylalanine 0.276mg Arepa
Valine 0.276mg Arepa
Histidine 0.166mg Arepa
Omega-3 - EPA 0.003g 0g Arepa
Omega-3 - ALA 0.065g Arepa
Omega-3 - DPA 0.003g 0g Arepa
Omega-6 - Gamma-linoleic acid 0.002g Arepa
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Arepa
Omega-6 - Eicosadienoic acid 0.003g Arepa
Omega-6 - Linoleic acid 0.825g Arepa

Which food is preferable for your diet?

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

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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
8%
Arepa
18%
Poi
Minerals Daily Need Coverage Score
26%
Arepa
20%
Poi

Comparison summary

Which food is lower in Cholesterol?
Poi
Poi is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 258mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 2.873g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is richer in minerals?
Arepa
Arepa is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.