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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 from 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
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.
Beetroot
Beetroot
3
:
5
Poi
Poi
Contains more Potassium +77.6%
Contains more Zinc +59.1%
Contains less Sodium -84.6%
Contains more Copper +121.3%
Contains more Manganese +12.5%
Equal in Calcium - 16
Equal in Iron - 0.88
Equal in Magnesium - 24
Equal in Phosphorus - 39
Equal in Selenium - 0.7
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Potassium +77.6%
Contains more Zinc +59.1%
Contains less Sodium -84.6%
Contains more Copper +121.3%
Contains more Manganese +12.5%
Equal in Calcium - 16
Equal in Iron - 0.88
Equal in Magnesium - 24
Equal in Phosphorus - 39
Equal in Selenium - 0.7

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.
Beetroot
Beetroot
2
:
7
Poi
Poi
Contains more Vitamin C +22.5%
Contains more Folate +419%
Contains more Vitamin A +100%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +319.4%
Contains more Vitamin B3 +229.3%
Contains more Vitamin B5 +89%
Contains more Vitamin B6 +307.5%
Contains more Vitamin K +400%
Equal in Vitamin B2 - 0.04
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
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 +22.5%
Contains more Folate +419%
Contains more Vitamin A +100%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +319.4%
Contains more Vitamin B3 +229.3%
Contains more Vitamin B5 +89%
Contains more Vitamin B6 +307.5%
Contains more Vitamin K +400%
Equal in Vitamin B2 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
4
:
1
Poi
Poi
Contains more Protein +323.7%
Contains more Fats +21.4%
Contains more Water +22.3%
Contains more Other +77%
Contains more Carbs +184.8%
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +323.7%
Contains more Fats +21.4%
Contains more Water +22.3%
Contains more Other +77%
Contains more Carbs +184.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
3
:
0
Poi
Poi
Contains more Monounsaturated Fat +190.9%
Equal in Saturated Fat - 0.029
Equal in Polyunsaturated fat - 0.058
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +190.9%
Equal in Saturated Fat - 0.029
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.
Beetroot Poi
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beetroot Poi Opinion
Net carbs 6.76g 26.83g Poi
Protein 1.61g 0.38g Beetroot
Fats 0.17g 0.14g Beetroot
Carbs 9.56g 27.23g Poi
Calories 43kcal 112kcal Poi
Sugar 6.76g 0.39g Poi
Fiber 2.8g 0.4g Beetroot
Calcium 16mg 16mg
Iron 0.8mg 0.88mg Poi
Magnesium 23mg 24mg Poi
Phosphorus 40mg 39mg Beetroot
Potassium 325mg 183mg Beetroot
Sodium 78mg 12mg Poi
Zinc 0.35mg 0.22mg Beetroot
Copper 0.075mg 0.166mg Poi
Manganese 0.329mg 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 33IU 66IU Poi
Vitamin A RAE 2µg 3µg Poi
Vitamin E 0.04mg 2.3mg Poi
Vitamin C 4.9mg 4mg Beetroot
Vitamin B1 0.031mg 0.13mg Poi
Vitamin B2 0.04mg 0.04mg
Vitamin B3 0.334mg 1.1mg Poi
Vitamin B5 0.155mg 0.293mg Poi
Vitamin B6 0.067mg 0.273mg Poi
Folate 109µg 21µg Beetroot
Vitamin K 0.2µg 1µg Poi
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.027g 0.029g Beetroot
Monounsaturated Fat 0.032g 0.011g Beetroot
Polyunsaturated fat 0.06g 0.058g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot 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
12%
Beetroot
19%
Poi
Minerals Daily Need Coverage Score
19%
Beetroot
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 6.37g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 66mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 64)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.5)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.