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  6. Artichoke vs. Poi

Artichoke vs. Poi — In-Depth Nutrition Comparison

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What are the main differences between Artichoke and Poi?

  • Artichoke is richer in Fiber, Folate, Vitamin K, Magnesium, Vitamin C, Phosphorus, Copper, and Potassium, while Poi is higher in Vitamin E , and Vitamin B6.
  • Artichoke's daily need coverage for Fiber is 20% higher.
  • Poi has 15 times less Vitamin K than Artichoke. Artichoke has 14.8µg of Vitamin K, while Poi has 1µg.

We used Artichokes, (globe or french), raw and Poi types in this comparison.

Infographic

Artichoke 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.
Artichoke
Artichoke
7
:
3
Poi
Poi
Contains more Calcium +175%
Contains more Iron +45.5%
Contains more Magnesium +150%
Contains more Phosphorus +130.8%
Contains more Potassium +102.2%
Contains more Zinc +122.7%
Contains more Copper +39.2%
Contains less Sodium -87.2%
Contains more Manganese +44.5%
Contains more Selenium +250%
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +175%
Contains more Iron +45.5%
Contains more Magnesium +150%
Contains more Phosphorus +130.8%
Contains more Potassium +102.2%
Contains more Zinc +122.7%
Contains more Copper +39.2%
Contains less Sodium -87.2%
Contains more Manganese +44.5%
Contains more Selenium +250%

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.
Artichoke
Artichoke
5
:
5
Poi
Poi
Contains more Vitamin C +192.5%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +15.4%
Contains more Folate +223.8%
Contains more Vitamin K +1380%
Contains more Vitamin A +407.7%
Contains more Vitamin E +1110.5%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B6 +135.3%
Equal in Vitamin B3 - 1.1
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
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 C +192.5%
Contains more Vitamin B2 +65%
Contains more Vitamin B5 +15.4%
Contains more Folate +223.8%
Contains more Vitamin K +1380%
Contains more Vitamin A +407.7%
Contains more Vitamin E +1110.5%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B6 +135.3%
Equal in Vitamin B3 - 1.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Artichoke
Artichoke
4
:
1
Poi
Poi
Contains more Protein +760.5%
Contains more Water +18.6%
Contains more Other +85.2%
Contains more Carbs +159.1%
Equal in Fats - 0.14
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 +760.5%
Contains more Water +18.6%
Contains more Other +85.2%
Contains more Carbs +159.1%
Equal in Fats - 0.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Artichoke
Artichoke
1
:
2
Poi
Poi
Contains more Polyunsaturated fat +10.3%
Contains less Saturated Fat -19.4%
Contains more Monounsaturated Fat +120%
Equal in Polyunsaturated fat - 0.058
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Polyunsaturated fat +10.3%
Contains less Saturated Fat -19.4%
Contains more Monounsaturated Fat +120%
Equal in Polyunsaturated fat - 0.058

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Poi Opinion
Net carbs 5.11g 26.83g Poi
Protein 3.27g 0.38g Artichoke
Fats 0.15g 0.14g Artichoke
Carbs 10.51g 27.23g Poi
Calories 47kcal 112kcal Poi
Sugar 0.99g 0.39g Poi
Fiber 5.4g 0.4g Artichoke
Calcium 44mg 16mg Artichoke
Iron 1.28mg 0.88mg Artichoke
Magnesium 60mg 24mg Artichoke
Phosphorus 90mg 39mg Artichoke
Potassium 370mg 183mg Artichoke
Sodium 94mg 12mg Poi
Zinc 0.49mg 0.22mg Artichoke
Copper 0.231mg 0.166mg Artichoke
Manganese 0.256mg 0.37mg Poi
Selenium 0.2µg 0.7µg Poi
Vitamin A 13IU 66IU Poi
Vitamin A RAE 1µg 3µg Poi
Vitamin E 0.19mg 2.3mg Poi
Vitamin C 11.7mg 4mg Artichoke
Vitamin B1 0.072mg 0.13mg Poi
Vitamin B2 0.066mg 0.04mg Artichoke
Vitamin B3 1.046mg 1.1mg Poi
Vitamin B5 0.338mg 0.293mg Artichoke
Vitamin B6 0.116mg 0.273mg Poi
Folate 68µg 21µg Artichoke
Vitamin K 14.8µg 1µg Artichoke
Saturated Fat 0.036g 0.029g Poi
Monounsaturated Fat 0.005g 0.011g Poi
Polyunsaturated fat 0.064g 0.058g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Poi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Artichoke
19%
Poi
Minerals Daily Need Coverage Score
31%
Artichoke
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 82mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.4)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.