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  6. Cauliflower vs. Poi

Cauliflower vs. Poi — In-Depth Nutrition Comparison

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The main differences between Cauliflower and Poi

  • Cauliflower is richer in Vitamin C, Vitamin K, Folate, Vitamin B5, and Fiber, yet Poi is richer in Vitamin E , Copper, Manganese, Vitamin B6, and Vitamin B1.
  • Daily need coverage for Vitamin C from Cauliflower is 49% higher.
  • Cauliflower contains 16 times more Vitamin K than Poi. Cauliflower contains 15.5µg of Vitamin K, while Poi contains 1µg.

Food types used in this article are Cauliflower, raw and Poi.

Infographic

Cauliflower 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.
Cauliflower
Cauliflower
4
:
6
Poi
Poi
Contains more Calcium +37.5%
Contains more Phosphorus +12.8%
Contains more Potassium +63.4%
Contains more Zinc +22.7%
Contains more Iron +109.5%
Contains more Magnesium +60%
Contains less Sodium -60%
Contains more Copper +325.6%
Contains more Manganese +138.7%
Contains more Selenium +16.7%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +37.5%
Contains more Phosphorus +12.8%
Contains more Potassium +63.4%
Contains more Zinc +22.7%
Contains more Iron +109.5%
Contains more Magnesium +60%
Contains less Sodium -60%
Contains more Copper +325.6%
Contains more Manganese +138.7%
Contains more Selenium +16.7%

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.
Cauliflower
Cauliflower
5
:
5
Poi
Poi
Contains more Vitamin C +1105%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +127.6%
Contains more Folate +171.4%
Contains more Vitamin K +1450%
Contains more Vitamin A +∞%
Contains more Vitamin E +2775%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +117%
Contains more Vitamin B6 +48.4%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 +1105%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +127.6%
Contains more Folate +171.4%
Contains more Vitamin K +1450%
Contains more Vitamin A +∞%
Contains more Vitamin E +2775%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +117%
Contains more Vitamin B6 +48.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
4
:
1
Poi
Poi
Contains more Protein +405.3%
Contains more Fats +100%
Contains more Water +28.5%
Contains more Other +24.6%
Contains more Carbs +447.9%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +405.3%
Contains more Fats +100%
Contains more Water +28.5%
Contains more Other +24.6%
Contains more Carbs +447.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Poi
Poi
Contains more Monounsaturated Fat +209.1%
Contains less Saturated Fat -77.7%
Contains more Polyunsaturated fat +87.1%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +209.1%
Contains less Saturated Fat -77.7%
Contains more Polyunsaturated fat +87.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower 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 Cauliflower Poi Opinion
Net carbs 2.97g 26.83g Poi
Protein 1.92g 0.38g Cauliflower
Fats 0.28g 0.14g Cauliflower
Carbs 4.97g 27.23g Poi
Calories 25kcal 112kcal Poi
Fructose 0.97g Cauliflower
Sugar 1.91g 0.39g Poi
Fiber 2g 0.4g Cauliflower
Calcium 22mg 16mg Cauliflower
Iron 0.42mg 0.88mg Poi
Magnesium 15mg 24mg Poi
Phosphorus 44mg 39mg Cauliflower
Potassium 299mg 183mg Cauliflower
Sodium 30mg 12mg Poi
Zinc 0.27mg 0.22mg Cauliflower
Copper 0.039mg 0.166mg Poi
Manganese 0.155mg 0.37mg Poi
Selenium 0.6µg 0.7µg Poi
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 0.08mg 2.3mg Poi
Vitamin C 48.2mg 4mg Cauliflower
Vitamin B1 0.05mg 0.13mg Poi
Vitamin B2 0.06mg 0.04mg Cauliflower
Vitamin B3 0.507mg 1.1mg Poi
Vitamin B5 0.667mg 0.293mg Cauliflower
Vitamin B6 0.184mg 0.273mg Poi
Folate 57µg 21µg Cauliflower
Vitamin K 15.5µg 1µg Cauliflower
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g 0.029g Poi
Monounsaturated Fat 0.034g 0.011g Cauliflower
Polyunsaturated fat 0.031g 0.058g Poi
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
19%
Poi
Minerals Daily Need Coverage Score
13%
Cauliflower
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.101g)
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 - $0.4)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.