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  6. Broad bean vs. Poi

Broad bean vs. Poi — In-Depth Nutrition Comparison

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How are Broad bean and Poi different?

  • Broad bean has more Vitamin C, Fiber, Folate, and Iron, however, Poi is richer in Vitamin B6, and Copper.
  • Poi covers your daily need of Vitamin B6 19% more than Broad bean.
  • Broad bean has 9 times more Fiber than Poi. Broad bean has 3.6g of Fiber, while Poi has 0.4g.

Broadbeans, immature seeds, cooked, boiled, drained, without salt and Poi types were used in this article.

Infographic

Broad bean 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.
Broad bean
Broad bean
7
:
3
Poi
Poi
Contains more Calcium +12.5%
Contains more Iron +70.5%
Contains more Magnesium +29.2%
Contains more Phosphorus +87.2%
Contains more Zinc +113.6%
Contains more Selenium +42.9%
Contains less Sodium -70.7%
Contains more Copper +176.7%
Contains more Manganese +41.8%
Equal in Potassium - 183
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +12.5%
Contains more Iron +70.5%
Contains more Magnesium +29.2%
Contains more Phosphorus +87.2%
Contains more Zinc +113.6%
Contains more Selenium +42.9%
Contains less Sodium -70.7%
Contains more Copper +176.7%
Contains more Manganese +41.8%
Equal in Potassium - 183

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.
Broad bean
Broad bean
5
:
5
Poi
Poi
Contains more Vitamin A +309.1%
Contains more Vitamin C +395%
Contains more Vitamin B2 +125%
Contains more Folate +176.2%
Contains more Vitamin B5 +343.9%
Contains more Vitamin B6 +841.4%
Equal in Vitamin B1 - 0.13
Equal in Vitamin B3 - 1.1
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
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 A +309.1%
Contains more Vitamin C +395%
Contains more Vitamin B2 +125%
Contains more Folate +176.2%
Contains more Vitamin B5 +343.9%
Contains more Vitamin B6 +841.4%
Equal in Vitamin B1 - 0.13
Equal in Vitamin B3 - 1.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
4
:
1
Poi
Poi
Contains more Protein +1163.2%
Contains more Fats +257.1%
Contains more Water +16.8%
Contains more Other +47.5%
Contains more Carbs +169.6%
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +1163.2%
Contains more Fats +257.1%
Contains more Water +16.8%
Contains more Other +47.5%
Contains more Carbs +169.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +422.4%
Contains less Saturated Fat -79.6%
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +422.4%
Contains less Saturated Fat -79.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean Poi Opinion
Net carbs 6.5g 26.83g Poi
Protein 4.8g 0.38g Broad bean
Fats 0.5g 0.14g Broad bean
Carbs 10.1g 27.23g Poi
Calories 62kcal 112kcal Poi
Sugar 0.39g Broad bean
Fiber 3.6g 0.4g Broad bean
Calcium 18mg 16mg Broad bean
Iron 1.5mg 0.88mg Broad bean
Magnesium 31mg 24mg Broad bean
Phosphorus 73mg 39mg Broad bean
Potassium 193mg 183mg Broad bean
Sodium 41mg 12mg Poi
Zinc 0.47mg 0.22mg Broad bean
Copper 0.06mg 0.166mg Poi
Manganese 0.261mg 0.37mg Poi
Selenium 1µg 0.7µg Broad bean
Vitamin A 270IU 66IU Broad bean
Vitamin A RAE 14µg 3µg Broad bean
Vitamin E 2.3mg Poi
Vitamin C 19.8mg 4mg Broad bean
Vitamin B1 0.128mg 0.13mg Poi
Vitamin B2 0.09mg 0.04mg Broad bean
Vitamin B3 1.2mg 1.1mg Broad bean
Vitamin B5 0.066mg 0.293mg Poi
Vitamin B6 0.029mg 0.273mg Poi
Folate 58µg 21µg Broad bean
Vitamin K 1µg Poi
Tryptophan 0.048mg Broad bean
Threonine 0.178mg Broad bean
Isoleucine 0.215mg Broad bean
Leucine 0.37mg Broad bean
Lysine 0.313mg Broad bean
Methionine 0.037mg Broad bean
Phenylalanine 0.195mg Broad bean
Valine 0.235mg Broad bean
Histidine 0.115mg Broad bean
Saturated Fat 0.142g 0.029g Poi
Monounsaturated Fat 0.02g 0.011g Broad bean
Polyunsaturated fat 0.303g 0.058g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean 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
18%
Broad bean
19%
Poi
Minerals Daily Need Coverage Score
21%
Broad bean
20%
Poi

Comparison summary

Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 79)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.6)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 0.39g)
Which food is richer in minerals?
Broad bean
Broad bean 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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.