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Chicory vs. Poi — In-Depth Nutrition Comparison

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Significant differences between Chicory and Poi

  • Chicory has more Fiber, however, Poi is richer in Vitamin B6, Copper, Manganese, Iron, Vitamin B3, and Vitamin B1.
  • Poi covers your daily Vitamin B6 needs 18% more than Chicory.
  • Poi has 8 times less Fiber than Chicory. Chicory has 3.1g of Fiber, while Poi has 0.4g.

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

Infographic

Chicory 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.
:
7
Poi
Contains more Calcium +18.8%
Contains more Potassium +15.3%
Contains less Sodium -83.3%
Contains more Iron +266.7%
Contains more Magnesium +140%
Contains more Phosphorus +50%
Contains more Zinc +37.5%
Contains more Copper +225.5%
Contains more Manganese +270%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +18.8%
Contains more Potassium +15.3%
Contains less Sodium -83.3%
Contains more Iron +266.7%
Contains more Magnesium +140%
Contains more Phosphorus +50%
Contains more Zinc +37.5%
Contains more Copper +225.5%
Contains more Manganese +270%
Contains more Selenium +250%

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.
:
10
Poi
Contains more Folate +76.2%
Contains more Vitamin A +127.6%
Contains more Vitamin C +42.9%
Contains more Vitamin B1 +109.7%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +587.5%
Contains more Vitamin B5 +102.1%
Contains more Vitamin B6 +550%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0% 0%
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 Folate +76.2%
Contains more Vitamin A +127.6%
Contains more Vitamin C +42.9%
Contains more Vitamin B1 +109.7%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +587.5%
Contains more Vitamin B5 +102.1%
Contains more Vitamin B6 +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Poi
Contains more Protein +136.8%
Contains more Water +31.9%
Contains more Fats +40%
Contains more Carbs +580.8%
Contains more Other +27.1%
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 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 +136.8%
Contains more Water +31.9%
Contains more Fats +40%
Contains more Carbs +580.8%
Contains more Other +27.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Poi
Contains less Saturated Fat -17.2%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +31.8%
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -17.2%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +31.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicory Poi Opinion
Net carbs 0.9g 26.83g Poi
Protein 0.9g 0.38g Chicory
Fats 0.1g 0.14g Poi
Carbs 4g 27.23g Poi
Calories 17kcal 112kcal Poi
Sugar 0.39g Chicory
Fiber 3.1g 0.4g Chicory
Calcium 19mg 16mg Chicory
Iron 0.24mg 0.88mg Poi
Magnesium 10mg 24mg Poi
Phosphorus 26mg 39mg Poi
Potassium 211mg 183mg Chicory
Sodium 2mg 12mg Chicory
Zinc 0.16mg 0.22mg Poi
Copper 0.051mg 0.166mg Poi
Manganese 0.1mg 0.37mg Poi
Selenium 0.2µg 0.7µg Poi
Vitamin A 29IU 66IU Poi
Vitamin A RAE 1µg 3µg Poi
Vitamin E 2.3mg Poi
Vitamin C 2.8mg 4mg Poi
Vitamin B1 0.062mg 0.13mg Poi
Vitamin B2 0.027mg 0.04mg Poi
Vitamin B3 0.16mg 1.1mg Poi
Vitamin B5 0.145mg 0.293mg Poi
Vitamin B6 0.042mg 0.273mg Poi
Folate 37µg 21µg Chicory
Choline 16.7mg Poi
Vitamin K 1µg Poi
Tryptophan 0.016mg Chicory
Threonine 0.025mg Chicory
Isoleucine 0.054mg Chicory
Leucine 0.039mg Chicory
Lysine 0.035mg Chicory
Methionine 0.005mg Chicory
Phenylalanine 0.022mg Chicory
Valine 0.041mg Chicory
Histidine 0.015mg Chicory
Saturated Fat 0.024g 0.029g Chicory
Monounsaturated Fat 0.002g 0.011g Poi
Polyunsaturated fat 0.044g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicory 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
6%
Chicory
18%
Poi
Minerals Daily Need Coverage Score
9%
Chicory
20%
Poi

Comparison summary

Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.005g)
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 ($)

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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.