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  6. Rapini vs. Poi

Rapini vs. Poi — In-Depth Nutrition Comparison

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A recap on differences between Rapini and Poi

  • Rapini is higher in Vitamin K, Vitamin C, Iron, Folate, Vitamin A RAE, Fiber, Calcium, and Vitamin B2, yet Poi is higher in Copper, and Vitamin B6.
  • Rapini covers your daily Vitamin K needs 186% more than Poi.
  • Rapini contains 44 times more Vitamin A RAE than Poi. While Rapini contains 131µg of Vitamin A RAE, Poi contains only 3µg.

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

Infographic

Rapini 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.
Rapini
Rapini
7
:
3
Poi
Poi
Contains more Calcium +575%
Contains more Iron +143.2%
Contains more Phosphorus +87.2%
Contains more Zinc +250%
Contains more Selenium +42.9%
Contains less Sodium -63.6%
Contains more Copper +295.2%
Equal in Magnesium - 24
Equal in Potassium - 183
Equal in Manganese - 0.37
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 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 +575%
Contains more Iron +143.2%
Contains more Phosphorus +87.2%
Contains more Zinc +250%
Contains more Selenium +42.9%
Contains less Sodium -63.6%
Contains more Copper +295.2%
Equal in Magnesium - 24
Equal in Potassium - 183
Equal in Manganese - 0.37

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.
Rapini
Rapini
8
:
2
Poi
Poi
Contains more Vitamin A +3872.7%
Contains more Vitamin C +405%
Contains more Vitamin B1 +24.6%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +11%
Contains more Folate +295.2%
Contains more Vitamin K +22300%
Contains more Vitamin E +42%
Contains more Vitamin B6 +59.6%
Equal in Vitamin B3 - 1.1
Equal in Vitamin B5 - 0.293
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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 +3872.7%
Contains more Vitamin C +405%
Contains more Vitamin B1 +24.6%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +11%
Contains more Folate +295.2%
Contains more Vitamin K +22300%
Contains more Vitamin E +42%
Contains more Vitamin B6 +59.6%
Equal in Vitamin B3 - 1.1
Equal in Vitamin B5 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
4
:
1
Poi
Poi
Contains more Protein +734.2%
Contains more Fats +250%
Contains more Water +29.2%
Contains more Other +54.1%
Contains more Carbs +855.4%
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 +734.2%
Contains more Fats +250%
Contains more Water +29.2%
Contains more Other +54.1%
Contains more Carbs +855.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +124.1%
Contains less Saturated Fat -42%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +124.1%
Contains less Saturated Fat -42%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Poi Opinion
Net carbs 0.15g 26.83g Poi
Protein 3.17g 0.38g Rapini
Fats 0.49g 0.14g Rapini
Carbs 2.85g 27.23g Poi
Calories 22kcal 112kcal Poi
Fructose 0.17g Rapini
Sugar 0.38g 0.39g Rapini
Fiber 2.7g 0.4g Rapini
Calcium 108mg 16mg Rapini
Iron 2.14mg 0.88mg Rapini
Magnesium 22mg 24mg Poi
Phosphorus 73mg 39mg Rapini
Potassium 196mg 183mg Rapini
Sodium 33mg 12mg Poi
Zinc 0.77mg 0.22mg Rapini
Copper 0.042mg 0.166mg Poi
Manganese 0.395mg 0.37mg Rapini
Selenium 1µg 0.7µg Rapini
Vitamin A 2622IU 66IU Rapini
Vitamin A RAE 131µg 3µg Rapini
Vitamin E 1.62mg 2.3mg Poi
Vitamin C 20.2mg 4mg Rapini
Vitamin B1 0.162mg 0.13mg Rapini
Vitamin B2 0.129mg 0.04mg Rapini
Vitamin B3 1.221mg 1.1mg Rapini
Vitamin B5 0.322mg 0.293mg Rapini
Vitamin B6 0.171mg 0.273mg Poi
Folate 83µg 21µg Rapini
Vitamin K 224µg 1µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g 0.029g Poi
Monounsaturated Fat 0.026g 0.011g Rapini
Polyunsaturated fat 0.13g 0.058g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini 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
86%
Rapini
19%
Poi
Minerals Daily Need Coverage Score
27%
Rapini
20%
Poi

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.01g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
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 - 0.021g)
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)

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.