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  6. Beetroot vs. Poi

Beetroot vs. Poi — In-Depth Nutrition Comparison

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How are beetroot and poi different?

  • Beetroot is higher in folate and fiber; however, poi is richer in vitamin B6, vitamin E, copper, and vitamin B1.
  • Daily need coverage for folate for beetroot is 22% higher.
  • Beetroot contains 17 times more sugar than poi. While beetroot contains 6.76g of sugar, poi contains only 0.39g.

Beets, raw and Poi are the varieties used in this article.

Infographic

Beetroot vs Poi infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Poi
Poi
3
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 PotassiumPotassium +77.6%
Contains more ZincZinc +59.1%
Contains more CopperCopper +121.3%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +12.5%
~equal in Magnesium ~24mg
~equal in Calcium ~16mg
~equal in Iron ~0.88mg
~equal in Phosphorus ~39mg
~equal in Selenium ~0.7µg

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.
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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% 1% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Contains more Vitamin CVitamin C +22.5%
Contains more FolateFolate +419%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +5650%
Contains more Vitamin B1Vitamin B1 +319.4%
Contains more Vitamin B3Vitamin B3 +229.3%
Contains more Vitamin B5Vitamin B5 +89%
Contains more Vitamin B6Vitamin B6 +307.5%
Contains more Vitamin KVitamin K +400%
Contains more CholineCholine +178.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Poi DV% diff.
Folate 109µg 21µg 22%
Vitamin B6 0.067mg 0.273mg 16%
Vitamin E 0.04mg 2.3mg 15%
Fiber 2.8g 0.4g 10%
Copper 0.075mg 0.166mg 10%
Vitamin B1 0.031mg 0.13mg 8%
Carbs 9.56g 27.23g 6%
Vitamin B3 0.334mg 1.1mg 5%
Potassium 325mg 183mg 4%
Vitamin B5 0.155mg 0.293mg 3%
Sodium 78mg 12mg 3%
Calories 43kcal 112kcal 3%
Manganese 0.329mg 0.37mg 2%
Choline 6mg 16.7mg 2%
Protein 1.61g 0.38g 2%
Iron 0.8mg 0.88mg 1%
Zinc 0.35mg 0.22mg 1%
Vitamin K 0.2µg 1µg 1%
Vitamin C 4.9mg 4mg 1%
Fats 0.17g 0.14g 0%
Net carbs 6.76g 26.83g N/A
Magnesium 23mg 24mg 0%
Calcium 16mg 16mg 0%
Sugar 6.76g 0.39g N/A
Phosphorus 40mg 39mg 0%
Vitamin A 2µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.04mg 0.04mg 0%
Saturated fat 0.027g 0.029g 0%
Monounsaturated fat 0.032g 0.011g 0%
Polyunsaturated fat 0.06g 0.058g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +323.7%
Contains more FatsFats +21.4%
Contains more WaterWater +22.3%
Contains more OtherOther +77%
Contains more CarbsCarbs +184.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Poi
Poi
0
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 +190.9%
~equal in Saturated fat ~0.029g
~equal in Polyunsaturated fat ~0.058g

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.