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Celeriac vs. Poi — In-Depth Nutrition Comparison

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Significant differences between Celeriac and Poi

  • Celeriac has more Vitamin K, Phosphorus, and Fiber, however, Poi is richer in Vitamin E , Copper, Manganese, Vitamin B6, and Vitamin B1.
  • Celeriac covers your daily Vitamin K needs 33% more than Poi.
  • Poi has 5 times less Fiber than Celeriac. Celeriac has 1.8g of Fiber, while Poi has 0.4g.

Specific food types used in this comparison are Celeriac, raw and Poi.

Infographic

Celeriac 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.
:
5
Poi
Contains more Calcium +168.8%
Contains more Phosphorus +194.9%
Contains more Potassium +63.9%
Contains more Zinc +50%
Contains more Iron +25.7%
Contains more Magnesium +20%
Contains less Sodium -88%
Contains more Copper +137.1%
Contains more Manganese +134.2%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +168.8%
Contains more Phosphorus +194.9%
Contains more Potassium +63.9%
Contains more Zinc +50%
Contains more Iron +25.7%
Contains more Magnesium +20%
Contains less Sodium -88%
Contains more Copper +137.1%
Contains more Manganese +134.2%
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.
:
7
Poi
Contains more Vitamin C +100%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +20.1%
Contains more Vitamin K +4000%
Contains more Vitamin A +∞%
Contains more Vitamin E +538.9%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +57.1%
Contains more Vitamin B6 +65.5%
Contains more Folate +162.5%
Contains more Choline +85.6%
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% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 5% 103%
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 C +100%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +20.1%
Contains more Vitamin K +4000%
Contains more Vitamin A +∞%
Contains more Vitamin E +538.9%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +57.1%
Contains more Vitamin B6 +65.5%
Contains more Folate +162.5%
Contains more Choline +85.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Poi
Contains more Protein +294.7%
Contains more Fats +114.3%
Contains more Water +22.8%
Contains more Other +63.9%
Contains more Carbs +196%
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 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 +294.7%
Contains more Fats +114.3%
Contains more Water +22.8%
Contains more Other +63.9%
Contains more Carbs +196%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Poi
Contains more Monounsaturated Fat +427.3%
Contains more Polyunsaturated fat +155.2%
Contains less Saturated Fat -63.3%
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +427.3%
Contains more Polyunsaturated fat +155.2%
Contains less Saturated Fat -63.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celeriac 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 Celeriac Poi Opinion
Net carbs 7.4g 26.83g Poi
Protein 1.5g 0.38g Celeriac
Fats 0.3g 0.14g Celeriac
Carbs 9.2g 27.23g Poi
Calories 42kcal 112kcal Poi
Sugar 1.6g 0.39g Poi
Fiber 1.8g 0.4g Celeriac
Calcium 43mg 16mg Celeriac
Iron 0.7mg 0.88mg Poi
Magnesium 20mg 24mg Poi
Phosphorus 115mg 39mg Celeriac
Potassium 300mg 183mg Celeriac
Sodium 100mg 12mg Poi
Zinc 0.33mg 0.22mg Celeriac
Copper 0.07mg 0.166mg Poi
Manganese 0.158mg 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 0.36mg 2.3mg Poi
Vitamin C 8mg 4mg Celeriac
Vitamin B1 0.05mg 0.13mg Poi
Vitamin B2 0.06mg 0.04mg Celeriac
Vitamin B3 0.7mg 1.1mg Poi
Vitamin B5 0.352mg 0.293mg Celeriac
Vitamin B6 0.165mg 0.273mg Poi
Folate 8µg 21µg Poi
Choline 9mg 16.7mg Poi
Vitamin K 41µg 1µg Celeriac
Saturated Fat 0.079g 0.029g Poi
Monounsaturated Fat 0.058g 0.011g Celeriac
Polyunsaturated fat 0.148g 0.058g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac 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
19%
Celeriac
18%
Poi
Minerals Daily Need Coverage Score
20%
Celeriac
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 88mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 35)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.6)
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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.