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  6. Butterbur vs. Poi

Butterbur vs. Poi — In-Depth Nutrition Comparison

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A recap on differences between Butterbur and Poi

  • Butterbur is higher in Vitamin C, Potassium, and Calcium, yet Poi is higher in Vitamin B6, Iron, Vitamin B1, Copper, Vitamin B3, and Vitamin B5.
  • Butterbur covers your daily Vitamin C needs 31% more than Poi.
  • Butterbur contains 6 times more Calcium than Poi. While Butterbur contains 103mg of Calcium, Poi contains only 16mg.

Food varieties used in this article are Butterbur, (fuki), raw and Poi.

Infographic

Butterbur 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.
Butterbur
Butterbur
4
:
6
Poi
Poi
Contains more Calcium +543.8%
Contains more Potassium +257.9%
Contains less Sodium -41.7%
Contains more Selenium +28.6%
Contains more Iron +780%
Contains more Magnesium +71.4%
Contains more Phosphorus +225%
Contains more Zinc +37.5%
Contains more Copper +61.2%
Contains more Manganese +35%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +543.8%
Contains more Potassium +257.9%
Contains less Sodium -41.7%
Contains more Selenium +28.6%
Contains more Iron +780%
Contains more Magnesium +71.4%
Contains more Phosphorus +225%
Contains more Zinc +37.5%
Contains more Copper +61.2%
Contains more Manganese +35%

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.
Butterbur
Butterbur
1
:
9
Poi
Poi
Contains more Vitamin C +687.5%
Contains more Vitamin A +32%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +450%
Contains more Vitamin B5 +815.6%
Contains more Vitamin B6 +184.4%
Contains more Folate +110%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
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 +687.5%
Contains more Vitamin A +32%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +450%
Contains more Vitamin B5 +815.6%
Contains more Vitamin B6 +184.4%
Contains more Folate +110%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butterbur
Butterbur
3
:
2
Poi
Poi
Contains more Water +31.9%
Contains more Other +139.3%
Contains more Fats +250%
Contains more Carbs +654.3%
Equal in Protein - 0.38
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 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 Water +31.9%
Contains more Other +139.3%
Contains more Fats +250%
Contains more Carbs +654.3%
Equal in Protein - 0.38

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Poi Opinion
Net carbs 3.61g 26.83g Poi
Protein 0.39g 0.38g Butterbur
Fats 0.04g 0.14g Poi
Carbs 3.61g 27.23g Poi
Calories 14kcal 112kcal Poi
Sugar 0.39g Butterbur
Fiber 0.4g Poi
Calcium 103mg 16mg Butterbur
Iron 0.1mg 0.88mg Poi
Magnesium 14mg 24mg Poi
Phosphorus 12mg 39mg Poi
Potassium 655mg 183mg Butterbur
Sodium 7mg 12mg Butterbur
Zinc 0.16mg 0.22mg Poi
Copper 0.103mg 0.166mg Poi
Manganese 0.274mg 0.37mg Poi
Selenium 0.9µg 0.7µg Butterbur
Vitamin A 50IU 66IU Poi
Vitamin A RAE 3µg 3µg
Vitamin E 2.3mg Poi
Vitamin C 31.5mg 4mg Butterbur
Vitamin B1 0.02mg 0.13mg Poi
Vitamin B2 0.02mg 0.04mg Poi
Vitamin B3 0.2mg 1.1mg Poi
Vitamin B5 0.032mg 0.293mg Poi
Vitamin B6 0.096mg 0.273mg Poi
Folate 10µg 21µg Poi
Vitamin K 1µg Poi
Saturated Fat 0.029g Butterbur
Monounsaturated Fat 0.011g Poi
Polyunsaturated fat 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur Poi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
13%
Butterbur
19%
Poi
Minerals Daily Need Coverage Score
19%
Butterbur
20%
Poi

Comparison summary

Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.029g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.