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  6. Carrot vs. Poi

Carrot vs. Poi — In-Depth Nutrition Comparison

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Summary of differences between Carrot and Poi

  • Carrot has more Vitamin A RAE, Vitamin K, and Fiber, however, Poi is higher in Copper, Vitamin E , Vitamin B6, Manganese, Iron, and Vitamin B1.
  • Carrot covers your daily need of Vitamin A RAE 92% more than Poi.
  • Carrot has 13 times more Vitamin K than Poi. While Carrot has 13.2µg of Vitamin K, Poi has only 1µg.

These are the specific foods used in this comparison Carrots, raw and Poi.

Infographic

Carrot 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.
Carrot
Carrot
3
:
7
Poi
Poi
Contains more Calcium +106.3%
Contains more Potassium +74.9%
Contains more Iron +193.3%
Contains more Magnesium +100%
Contains more Phosphorus +11.4%
Contains less Sodium -82.6%
Contains more Copper +268.9%
Contains more Manganese +158.7%
Contains more Selenium +600%
Equal in Zinc - 0.22
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +106.3%
Contains more Potassium +74.9%
Contains more Iron +193.3%
Contains more Magnesium +100%
Contains more Phosphorus +11.4%
Contains less Sodium -82.6%
Contains more Copper +268.9%
Contains more Manganese +158.7%
Contains more Selenium +600%
Equal in Zinc - 0.22

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.
Carrot
Carrot
4
:
6
Poi
Poi
Contains more Vitamin A +25212.1%
Contains more Vitamin C +47.5%
Contains more Vitamin B2 +45%
Contains more Vitamin K +1220%
Contains more Vitamin E +248.5%
Contains more Vitamin B1 +97%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B6 +97.8%
Contains more Folate +10.5%
Equal in Vitamin B5 - 0.293
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 +25212.1%
Contains more Vitamin C +47.5%
Contains more Vitamin B2 +45%
Contains more Vitamin K +1220%
Contains more Vitamin E +248.5%
Contains more Vitamin B1 +97%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B6 +97.8%
Contains more Folate +10.5%
Equal in Vitamin B5 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
4
:
1
Poi
Poi
Contains more Protein +144.7%
Contains more Fats +71.4%
Contains more Water +23.2%
Contains more Other +57.4%
Contains more Carbs +184.2%
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +144.7%
Contains more Fats +71.4%
Contains more Water +23.2%
Contains more Other +57.4%
Contains more Carbs +184.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +101.7%
Contains less Saturated Fat -21.6%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +101.7%
Contains less Saturated Fat -21.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Poi Opinion
Net carbs 6.78g 26.83g Poi
Protein 0.93g 0.38g Carrot
Fats 0.24g 0.14g Carrot
Carbs 9.58g 27.23g Poi
Calories 41kcal 112kcal Poi
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 0.39g Poi
Fiber 2.8g 0.4g Carrot
Calcium 33mg 16mg Carrot
Iron 0.3mg 0.88mg Poi
Magnesium 12mg 24mg Poi
Phosphorus 35mg 39mg Poi
Potassium 320mg 183mg Carrot
Sodium 69mg 12mg Poi
Zinc 0.24mg 0.22mg Carrot
Copper 0.045mg 0.166mg Poi
Manganese 0.143mg 0.37mg Poi
Selenium 0.1µg 0.7µg Poi
Vitamin A 16706IU 66IU Carrot
Vitamin A RAE 835µg 3µg Carrot
Vitamin E 0.66mg 2.3mg Poi
Vitamin C 5.9mg 4mg Carrot
Vitamin B1 0.066mg 0.13mg Poi
Vitamin B2 0.058mg 0.04mg Carrot
Vitamin B3 0.983mg 1.1mg Poi
Vitamin B5 0.273mg 0.293mg Poi
Vitamin B6 0.138mg 0.273mg Poi
Folate 19µg 21µg Poi
Vitamin K 13.2µg 1µg Carrot
Tryptophan 0.012mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg Carrot
Methionine 0.02mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.037g 0.029g Poi
Monounsaturated Fat 0.014g 0.011g Carrot
Polyunsaturated fat 0.117g 0.058g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
98%
Carrot
19%
Poi
Minerals Daily Need Coverage Score
12%
Carrot
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 39)
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)
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.
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.