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Cardoon vs. Poi — In-Depth Nutrition Comparison

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Differences between Cardoon and Poi

  • Cardoon has more Folate, Copper, Potassium, and Calcium, while Poi has more Vitamin B6, and Vitamin B1.
  • Poi's daily need coverage for Vitamin B6 is 12% higher.
  • Poi contains 14 times less Sodium than Cardoon. Cardoon contains 170mg of Sodium, while Poi contains 12mg.

The food types used in this comparison are Cardoon, raw and Poi.

Infographic

Cardoon 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.
:
6
Poi
Contains more Calcium +337.5%
Contains more Magnesium +75%
Contains more Potassium +118.6%
Contains more Copper +39.2%
Contains more Iron +25.7%
Contains more Phosphorus +69.6%
Contains less Sodium -92.9%
Contains more Zinc +29.4%
Contains more Manganese +44.5%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +337.5%
Contains more Magnesium +75%
Contains more Potassium +118.6%
Contains more Copper +39.2%
Contains more Iron +25.7%
Contains more Phosphorus +69.6%
Contains less Sodium -92.9%
Contains more Zinc +29.4%
Contains more Manganese +44.5%
Contains more Selenium +250%

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.
:
9
Poi
Contains more Vitamin B5 +15.4%
Contains more Folate +223.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +266.7%
Contains more Vitamin B6 +135.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0% 0%
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 B5 +15.4%
Contains more Folate +223.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +266.7%
Contains more Vitamin B6 +135.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Poi
Contains more Protein +84.2%
Contains more Water +31.2%
Contains more Other +85.2%
Contains more Fats +40%
Contains more Carbs +569%
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 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 +84.2%
Contains more Water +31.2%
Contains more Other +85.2%
Contains more Fats +40%
Contains more Carbs +569%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Poi
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +41.5%
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +41.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Poi Opinion
Net carbs 2.47g 26.83g Poi
Protein 0.7g 0.38g Cardoon
Fats 0.1g 0.14g Poi
Carbs 4.07g 27.23g Poi
Calories 17kcal 112kcal Poi
Sugar 0.39g Cardoon
Fiber 1.6g 0.4g Cardoon
Calcium 70mg 16mg Cardoon
Iron 0.7mg 0.88mg Poi
Magnesium 42mg 24mg Cardoon
Phosphorus 23mg 39mg Poi
Potassium 400mg 183mg Cardoon
Sodium 170mg 12mg Poi
Zinc 0.17mg 0.22mg Poi
Copper 0.231mg 0.166mg Cardoon
Manganese 0.256mg 0.37mg Poi
Selenium 0.2µg 0.7µg Poi
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 2.3mg Poi
Vitamin C 2mg 4mg Poi
Vitamin B1 0.02mg 0.13mg Poi
Vitamin B2 0.03mg 0.04mg Poi
Vitamin B3 0.3mg 1.1mg Poi
Vitamin B5 0.338mg 0.293mg Cardoon
Vitamin B6 0.116mg 0.273mg Poi
Folate 68µg 21µg Cardoon
Choline 16.7mg Poi
Vitamin K 1µg Poi
Saturated Fat 0.011g 0.029g Cardoon
Monounsaturated Fat 0.018g 0.011g Cardoon
Polyunsaturated fat 0.041g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon 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
9%
Cardoon
18%
Poi
Minerals Daily Need Coverage Score
26%
Cardoon
20%
Poi

Comparison summary

Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 158mg)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.018g)
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 ($)
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.

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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.