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Cabbage vs. Poi — In-Depth Nutrition Comparison

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How are Cabbage and Poi different?

  • Cabbage has more Vitamin K, Vitamin C, Fiber, and Folate, however, Poi is richer in Copper, Vitamin E , Vitamin B6, Manganese, Vitamin B1, and Vitamin B3.
  • Cabbage covers your daily need of Vitamin K 62% more than Poi.
  • Cabbage has 9 times more Vitamin C than Poi. Cabbage has 36.6mg of Vitamin C, while Poi has 4mg.

Cabbage, raw and Poi types were used in this article.

Infographic

Cabbage vs Poi infographic
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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.
:
9
Poi
Contains more Calcium +150%
Contains more Iron +87.2%
Contains more Magnesium +100%
Contains more Phosphorus +50%
Contains less Sodium -33.3%
Contains more Zinc +22.2%
Contains more Copper +773.7%
Contains more Manganese +131.3%
Contains more Selenium +133.3%
Equal in Potassium - 183
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +150%
Contains more Iron +87.2%
Contains more Magnesium +100%
Contains more Phosphorus +50%
Contains less Sodium -33.3%
Contains more Zinc +22.2%
Contains more Copper +773.7%
Contains more Manganese +131.3%
Contains more Selenium +133.3%
Equal in Potassium - 183

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.
:
6
Poi
Contains more Vitamin A +48.5%
Contains more Vitamin C +815%
Contains more Folate +104.8%
Contains more Vitamin K +7500%
Contains more Vitamin E +1433.3%
Contains more Vitamin B1 +113.1%
Contains more Vitamin B3 +370.1%
Contains more Vitamin B5 +38.2%
Contains more Vitamin B6 +120.2%
Contains more Choline +56.1%
Equal in Vitamin B2 - 0.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 6% 190%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 10% 3%
Contains more Vitamin A +48.5%
Contains more Vitamin C +815%
Contains more Folate +104.8%
Contains more Vitamin K +7500%
Contains more Vitamin E +1433.3%
Contains more Vitamin B1 +113.1%
Contains more Vitamin B3 +370.1%
Contains more Vitamin B5 +38.2%
Contains more Vitamin B6 +120.2%
Contains more Choline +56.1%
Equal in Vitamin B2 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Poi
Contains more Protein +236.8%
Contains more Water +28.7%
Contains more Fats +40%
Contains more Carbs +369.5%
Equal in Other - 0.61
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
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 +236.8%
Contains more Water +28.7%
Contains more Fats +40%
Contains more Carbs +369.5%
Equal in Other - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Poi
Contains more Monounsaturated Fat +54.5%
Contains less Saturated Fat -14.7%
Contains more Polyunsaturated fat +241.2%
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +54.5%
Contains less Saturated Fat -14.7%
Contains more Polyunsaturated fat +241.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cabbage 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cabbage Poi Opinion
Net carbs 3.3g 26.83g Poi
Protein 1.28g 0.38g Cabbage
Fats 0.1g 0.14g Poi
Carbs 5.8g 27.23g Poi
Calories 25kcal 112kcal Poi
Fructose 1.45g Cabbage
Sugar 3.2g 0.39g Poi
Fiber 2.5g 0.4g Cabbage
Calcium 40mg 16mg Cabbage
Iron 0.47mg 0.88mg Poi
Magnesium 12mg 24mg Poi
Phosphorus 26mg 39mg Poi
Potassium 170mg 183mg Poi
Sodium 18mg 12mg Poi
Zinc 0.18mg 0.22mg Poi
Copper 0.019mg 0.166mg Poi
Manganese 0.16mg 0.37mg Poi
Selenium 0.3µg 0.7µg Poi
Vitamin A 98IU 66IU Cabbage
Vitamin A RAE 5µg 3µg Cabbage
Vitamin E 0.15mg 2.3mg Poi
Vitamin C 36.6mg 4mg Cabbage
Vitamin B1 0.061mg 0.13mg Poi
Vitamin B2 0.04mg 0.04mg
Vitamin B3 0.234mg 1.1mg Poi
Vitamin B5 0.212mg 0.293mg Poi
Vitamin B6 0.124mg 0.273mg Poi
Folate 43µg 21µg Cabbage
Choline 10.7mg 16.7mg Poi
Vitamin K 76µg 1µg Cabbage
Tryptophan 0.011mg Cabbage
Threonine 0.035mg Cabbage
Isoleucine 0.03mg Cabbage
Leucine 0.041mg Cabbage
Lysine 0.044mg Cabbage
Methionine 0.012mg Cabbage
Phenylalanine 0.032mg Cabbage
Valine 0.042mg Cabbage
Histidine 0.022mg Cabbage
Saturated Fat 0.034g 0.029g Poi
Monounsaturated Fat 0.017g 0.011g Cabbage
Polyunsaturated fat 0.017g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cabbage 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
33%
Cabbage
18%
Poi
Minerals Daily Need Coverage Score
10%
Cabbage
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.81g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.005g)
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 - $0.2)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.