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  6. Cassava vs. Poi

Cassava vs. Poi — In-Depth Nutrition Comparison

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Summary of differences between Cassava and Poi

  • Cassava has more Vitamin C, and Fiber, however, Poi is higher in Vitamin B6, Vitamin E , Iron, and Copper.
  • Cassava covers your daily need of Vitamin C 18% more than Poi.
  • Cassava has 5 times more Fiber than Poi. While Cassava has 1.8g of Fiber, Poi has only 0.4g.

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

Infographic

Cassava 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.
Cassava
Cassava
3
:
5
Poi
Poi
Contains more Potassium +48.1%
Contains more Zinc +54.5%
Contains more Iron +225.9%
Contains more Magnesium +14.3%
Contains more Phosphorus +44.4%
Contains less Sodium -14.3%
Contains more Copper +66%
Equal in Calcium - 16
Equal in Manganese - 0.37
Equal in Selenium - 0.7
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Potassium +48.1%
Contains more Zinc +54.5%
Contains more Iron +225.9%
Contains more Magnesium +14.3%
Contains more Phosphorus +44.4%
Contains less Sodium -14.3%
Contains more Copper +66%
Equal in Calcium - 16
Equal in Manganese - 0.37
Equal in Selenium - 0.7

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.
Cassava
Cassava
4
:
6
Poi
Poi
Contains more Vitamin C +415%
Contains more Vitamin B2 +20%
Contains more Folate +28.6%
Contains more Vitamin K +90%
Contains more Vitamin A +407.7%
Contains more Vitamin E +1110.5%
Contains more Vitamin B1 +49.4%
Contains more Vitamin B3 +28.8%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +210.2%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
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 +415%
Contains more Vitamin B2 +20%
Contains more Folate +28.6%
Contains more Vitamin K +90%
Contains more Vitamin A +407.7%
Contains more Vitamin E +1110.5%
Contains more Vitamin B1 +49.4%
Contains more Vitamin B3 +28.8%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +210.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
4
:
1
Poi
Poi
Contains more Protein +257.9%
Contains more Fats +100%
Contains more Carbs +39.8%
Contains more Water +20%
Equal in Other - 0.61
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +257.9%
Contains more Fats +100%
Contains more Carbs +39.8%
Contains more Water +20%
Equal in Other - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Poi
Poi
Contains more Monounsaturated Fat +581.8%
Contains less Saturated Fat -60.8%
Contains more Polyunsaturated fat +20.8%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +581.8%
Contains less Saturated Fat -60.8%
Contains more Polyunsaturated fat +20.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava 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 Cassava Poi Opinion
Net carbs 36.26g 26.83g Cassava
Protein 1.36g 0.38g Cassava
Fats 0.28g 0.14g Cassava
Carbs 38.06g 27.23g Cassava
Calories 160kcal 112kcal Cassava
Sugar 1.7g 0.39g Poi
Fiber 1.8g 0.4g Cassava
Calcium 16mg 16mg
Iron 0.27mg 0.88mg Poi
Magnesium 21mg 24mg Poi
Phosphorus 27mg 39mg Poi
Potassium 271mg 183mg Cassava
Sodium 14mg 12mg Poi
Zinc 0.34mg 0.22mg Cassava
Copper 0.1mg 0.166mg Poi
Manganese 0.384mg 0.37mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 13IU 66IU Poi
Vitamin A RAE 1µg 3µg Poi
Vitamin E 0.19mg 2.3mg Poi
Vitamin C 20.6mg 4mg Cassava
Vitamin B1 0.087mg 0.13mg Poi
Vitamin B2 0.048mg 0.04mg Cassava
Vitamin B3 0.854mg 1.1mg Poi
Vitamin B5 0.107mg 0.293mg Poi
Vitamin B6 0.088mg 0.273mg Poi
Folate 27µg 21µg Cassava
Vitamin K 1.9µg 1µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.074g 0.029g Poi
Monounsaturated Fat 0.075g 0.011g Cassava
Polyunsaturated fat 0.048g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava 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
14%
Cassava
19%
Poi
Minerals Daily Need Coverage Score
16%
Cassava
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 94)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.2)
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.