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  6. Broccoli vs. Poi

Broccoli vs. Poi — In-Depth Nutrition Comparison

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How are Broccoli and Poi different?

  • Broccoli is higher in Vitamin C, Vitamin K, Folate, Fiber, Vitamin B2, and Vitamin B5, however, Poi is richer in Copper, Vitamin E , Vitamin B6, and Manganese.
  • Daily need coverage for Vitamin C from Broccoli is 95% higher.
  • Broccoli contains 102 times more Vitamin K than Poi. While Broccoli contains 101.6µg of Vitamin K, Poi contains only 1µg.

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

Infographic

Broccoli 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.
Broccoli
Broccoli
5
:
5
Poi
Poi
Contains more Calcium +193.8%
Contains more Phosphorus +69.2%
Contains more Potassium +72.7%
Contains more Zinc +86.4%
Contains more Selenium +257.1%
Contains more Iron +20.5%
Contains more Magnesium +14.3%
Contains less Sodium -63.6%
Contains more Copper +238.8%
Contains more Manganese +76.2%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +193.8%
Contains more Phosphorus +69.2%
Contains more Potassium +72.7%
Contains more Zinc +86.4%
Contains more Selenium +257.1%
Contains more Iron +20.5%
Contains more Magnesium +14.3%
Contains less Sodium -63.6%
Contains more Copper +238.8%
Contains more Manganese +76.2%

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.
Broccoli
Broccoli
6
:
4
Poi
Poi
Contains more Vitamin A +843.9%
Contains more Vitamin C +2130%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B5 +95.6%
Contains more Folate +200%
Contains more Vitamin K +10060%
Contains more Vitamin E +194.9%
Contains more Vitamin B1 +83.1%
Contains more Vitamin B3 +72.1%
Contains more Vitamin B6 +56%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +843.9%
Contains more Vitamin C +2130%
Contains more Vitamin B2 +192.5%
Contains more Vitamin B5 +95.6%
Contains more Folate +200%
Contains more Vitamin K +10060%
Contains more Vitamin E +194.9%
Contains more Vitamin B1 +83.1%
Contains more Vitamin B3 +72.1%
Contains more Vitamin B6 +56%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
4
:
1
Poi
Poi
Contains more Protein +642.1%
Contains more Fats +164.3%
Contains more Water +24.7%
Contains more Other +42.6%
Contains more Carbs +310.1%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +642.1%
Contains more Fats +164.3%
Contains more Water +24.7%
Contains more Other +42.6%
Contains more Carbs +310.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
0
:
2
Poi
Poi
Contains less Saturated Fat -25.6%
Contains more Polyunsaturated fat +52.6%
Equal in Monounsaturated Fat - 0.011
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -25.6%
Contains more Polyunsaturated fat +52.6%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Poi Opinion
Net carbs 4.04g 26.83g Poi
Protein 2.82g 0.38g Broccoli
Fats 0.37g 0.14g Broccoli
Carbs 6.64g 27.23g Poi
Calories 34kcal 112kcal Poi
Fructose 0.68g Broccoli
Sugar 1.7g 0.39g Poi
Fiber 2.6g 0.4g Broccoli
Calcium 47mg 16mg Broccoli
Iron 0.73mg 0.88mg Poi
Magnesium 21mg 24mg Poi
Phosphorus 66mg 39mg Broccoli
Potassium 316mg 183mg Broccoli
Sodium 33mg 12mg Poi
Zinc 0.41mg 0.22mg Broccoli
Copper 0.049mg 0.166mg Poi
Manganese 0.21mg 0.37mg Poi
Selenium 2.5µg 0.7µg Broccoli
Vitamin A 623IU 66IU Broccoli
Vitamin A RAE 31µg 3µg Broccoli
Vitamin E 0.78mg 2.3mg Poi
Vitamin C 89.2mg 4mg Broccoli
Vitamin B1 0.071mg 0.13mg Poi
Vitamin B2 0.117mg 0.04mg Broccoli
Vitamin B3 0.639mg 1.1mg Poi
Vitamin B5 0.573mg 0.293mg Broccoli
Vitamin B6 0.175mg 0.273mg Poi
Folate 63µg 21µg Broccoli
Vitamin K 101.6µg 1µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.029g Poi
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.038g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
19%
Poi
Minerals Daily Need Coverage Score
19%
Broccoli
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.01g)
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 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.
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.