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  6. Brussels sprout vs. Poi

Brussels sprout vs. Poi — In-Depth Nutrition Comparison

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What are the differences between Brussels sprout and Poi?

  • Brussels sprout is higher in Vitamin K, Vitamin C, Fiber, Folate, Iron, and Potassium, however, Poi is richer in Copper, and Vitamin E .
  • Brussels sprout's daily need coverage for Vitamin K is 147% more.
  • Poi contains 21 times less Vitamin C than Brussels sprout. Brussels sprout contains 85mg of Vitamin C, while Poi contains 4mg.

We used Brussels sprouts, raw and Poi types in this article.

Infographic

Brussels sprout 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.
Brussels sprout
Brussels sprout
6
:
4
Poi
Poi
Contains more Calcium +162.5%
Contains more Iron +59.1%
Contains more Phosphorus +76.9%
Contains more Potassium +112.6%
Contains more Zinc +90.9%
Contains more Selenium +128.6%
Contains less Sodium -52%
Contains more Copper +137.1%
Equal in Magnesium - 24
Equal in Manganese - 0.37
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +162.5%
Contains more Iron +59.1%
Contains more Phosphorus +76.9%
Contains more Potassium +112.6%
Contains more Zinc +90.9%
Contains more Selenium +128.6%
Contains less Sodium -52%
Contains more Copper +137.1%
Equal in Magnesium - 24
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.
Brussels sprout
Brussels sprout
7
:
3
Poi
Poi
Contains more Vitamin A +1042.4%
Contains more Vitamin C +2025%
Contains more Vitamin B2 +125%
Contains more Folate +190.5%
Contains more Vitamin K +17600%
Contains more Vitamin E +161.4%
Contains more Vitamin B3 +47.7%
Contains more Vitamin B6 +24.7%
Equal in Vitamin B1 - 0.13
Equal in Vitamin B5 - 0.293
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
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 +1042.4%
Contains more Vitamin C +2025%
Contains more Vitamin B2 +125%
Contains more Folate +190.5%
Contains more Vitamin K +17600%
Contains more Vitamin E +161.4%
Contains more Vitamin B3 +47.7%
Contains more Vitamin B6 +24.7%
Equal in Vitamin B1 - 0.13
Equal in Vitamin B5 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Poi
Poi
Contains more Protein +789.5%
Contains more Fats +114.3%
Contains more Water +20%
Contains more Other +124.6%
Contains more Carbs +204.2%
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +789.5%
Contains more Fats +114.3%
Contains more Water +20%
Contains more Other +124.6%
Contains more Carbs +204.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +109.1%
Contains more Polyunsaturated fat +263693.1%
Contains less Saturated Fat -53.2%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +109.1%
Contains more Polyunsaturated fat +263693.1%
Contains less Saturated Fat -53.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Poi Opinion
Net carbs 5.15g 26.83g Poi
Protein 3.38g 0.38g Brussels sprout
Fats 0.3g 0.14g Brussels sprout
Carbs 8.95g 27.23g Poi
Calories 43kcal 112kcal Poi
Fructose 0.93g Brussels sprout
Sugar 2.2g 0.39g Poi
Fiber 3.8g 0.4g Brussels sprout
Calcium 42mg 16mg Brussels sprout
Iron 1.4mg 0.88mg Brussels sprout
Magnesium 23mg 24mg Poi
Phosphorus 69mg 39mg Brussels sprout
Potassium 389mg 183mg Brussels sprout
Sodium 25mg 12mg Poi
Zinc 0.42mg 0.22mg Brussels sprout
Copper 0.07mg 0.166mg Poi
Manganese 0.337mg 0.37mg Poi
Selenium 1.6µg 0.7µg Brussels sprout
Vitamin A 754IU 66IU Brussels sprout
Vitamin A RAE 38µg 3µg Brussels sprout
Vitamin E 0.88mg 2.3mg Poi
Vitamin C 85mg 4mg Brussels sprout
Vitamin B1 0.139mg 0.13mg Brussels sprout
Vitamin B2 0.09mg 0.04mg Brussels sprout
Vitamin B3 0.745mg 1.1mg Poi
Vitamin B5 0.309mg 0.293mg Brussels sprout
Vitamin B6 0.219mg 0.273mg Poi
Folate 61µg 21µg Brussels sprout
Vitamin K 177µg 1µg Brussels sprout
Tryptophan 0.037mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg Brussels sprout
Methionine 0.032mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
Saturated Fat 0.062g 0.029g Poi
Monounsaturated Fat 0.023g 0.011g Brussels sprout
Polyunsaturated fat 153g 0.058g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout 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
81%
Brussels sprout
19%
Poi
Minerals Daily Need Coverage Score
24%
Brussels sprout
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.81g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 0)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.4)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.