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  6. Chard vs. Poi

Chard vs. Poi — In-Depth Nutrition Comparison

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What are the differences between Chard and Poi?

  • Chard is higher in Vitamin K, Vitamin A RAE, Iron, Vitamin C, Magnesium, Potassium, and Fiber, however, Poi is richer in Vitamin B6, and Vitamin B1.
  • Chard's daily need coverage for Vitamin K is 272% more.
  • Poi contains 102 times less Vitamin A RAE than Chard. Chard contains 306µg of Vitamin A RAE, while Poi contains 3µg.
  • Poi has less Sodium.

We used Chard, swiss, cooked, boiled, drained, without salt and Poi types in this article.

Infographic

Chard 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.
Chard
Chard
6
:
4
Poi
Poi
Contains more Calcium +262.5%
Contains more Iron +156.8%
Contains more Magnesium +258.3%
Contains more Potassium +200%
Contains more Zinc +50%
Contains more Selenium +28.6%
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Manganese +10.8%
Equal in Copper - 0.166
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +262.5%
Contains more Iron +156.8%
Contains more Magnesium +258.3%
Contains more Potassium +200%
Contains more Zinc +50%
Contains more Selenium +28.6%
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Manganese +10.8%
Equal in Copper - 0.166

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.
Chard
Chard
4
:
6
Poi
Poi
Contains more Vitamin A +9178.8%
Contains more Vitamin C +350%
Contains more Vitamin B2 +115%
Contains more Vitamin K +32630%
Contains more Vitamin E +21.7%
Contains more Vitamin B1 +282.4%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +221.2%
Contains more Folate +133.3%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 +9178.8%
Contains more Vitamin C +350%
Contains more Vitamin B2 +115%
Contains more Vitamin K +32630%
Contains more Vitamin E +21.7%
Contains more Vitamin B1 +282.4%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +221.2%
Contains more Folate +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
3
:
2
Poi
Poi
Contains more Protein +394.7%
Contains more Water +29.3%
Contains more Other +106.6%
Contains more Fats +75%
Contains more Carbs +559.3%
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +394.7%
Contains more Water +29.3%
Contains more Other +106.6%
Contains more Fats +75%
Contains more Carbs +559.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Poi
Poi
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +107.1%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +107.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Poi Opinion
Net carbs 2.03g 26.83g Poi
Protein 1.88g 0.38g Chard
Fats 0.08g 0.14g Poi
Carbs 4.13g 27.23g Poi
Calories 20kcal 112kcal Poi
Sugar 1.1g 0.39g Poi
Fiber 2.1g 0.4g Chard
Calcium 58mg 16mg Chard
Iron 2.26mg 0.88mg Chard
Magnesium 86mg 24mg Chard
Phosphorus 33mg 39mg Poi
Potassium 549mg 183mg Chard
Sodium 179mg 12mg Poi
Zinc 0.33mg 0.22mg Chard
Copper 0.163mg 0.166mg Poi
Manganese 0.334mg 0.37mg Poi
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 66IU Chard
Vitamin A RAE 306µg 3µg Chard
Vitamin E 1.89mg 2.3mg Poi
Vitamin C 18mg 4mg Chard
Vitamin B1 0.034mg 0.13mg Poi
Vitamin B2 0.086mg 0.04mg Chard
Vitamin B3 0.36mg 1.1mg Poi
Vitamin B5 0.163mg 0.293mg Poi
Vitamin B6 0.085mg 0.273mg Poi
Folate 9µg 21µg Poi
Vitamin K 327.3µg 1µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.012g 0.029g Chard
Monounsaturated Fat 0.016g 0.011g Chard
Polyunsaturated fat 0.028g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard 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
113%
Chard
19%
Poi
Minerals Daily Need Coverage Score
36%
Chard
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 167mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.