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  6. Chicory vs. Poi

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Poi
Poi
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Contains more CalciumCalcium +18.8%
Contains more PotassiumPotassium +15.3%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +140%
Contains more IronIron +266.7%
Contains more CopperCopper +225.5%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +270%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 9.3% 0% 0.33% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28%
Poi
Poi
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 13% 0% 1% 46% 33% 9.2% 21% 18% 63% 0% 2.5% 16%
Contains more FolateFolate +76.2%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +109.7%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +587.5%
Contains more Vitamin B5Vitamin B5 +102.1%
Contains more Vitamin B6Vitamin B6 +550%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicory Poi DV% diff.
Vitamin B6 0.042mg 0.273mg 18%
Vitamin E 2.3mg 15%
Copper 0.051mg 0.166mg 13%
Manganese 0.1mg 0.37mg 12%
Fiber 3.1g 0.4g 11%
Carbs 4g 27.23g 8%
Iron 0.24mg 0.88mg 8%
Vitamin B1 0.062mg 0.13mg 6%
Vitamin B3 0.16mg 1.1mg 6%
Calories 17kcal 112kcal 5%
Folate 37µg 21µg 4%
Magnesium 10mg 24mg 3%
Vitamin B5 0.145mg 0.293mg 3%
Choline 16.7mg 3%
Phosphorus 26mg 39mg 2%
Protein 0.9g 0.38g 1%
Vitamin C 2.8mg 4mg 1%
Potassium 211mg 183mg 1%
Zinc 0.16mg 0.22mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B2 0.027mg 0.04mg 1%
Vitamin K 1µg 1%
Protein per 100 calories 5.3g 0.34g N/A
Calories per 10 g protein 189kcal 2947kcal N/A
Weight per 100 calories 588g 89g N/A
Fats 0.1g 0.14g 0%
Net carbs 0.9g 26.83g N/A
Calcium 19mg 16mg 0%
Sugar 0.39g N/A
Sodium 2mg 12mg 0%
Vitamin A 1µg 3µg 0%
Saturated fat 0.024g 0.029g 0%
Monounsaturated fat 0.002g 0.011g 0%
Polyunsaturated fat 0.044g 0.058g 0%
Tryptophan 0.016mg 0%
Threonine 0.025mg 0%
Isoleucine 0.054mg 0%
Leucine 0.039mg 0%
Lysine 0.035mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.022mg 0%
Valine 0.041mg 0%
Histidine 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Poi
Poi
3
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more ProteinProtein +136.8%
Contains more WaterWater +31.9%
Contains more FatsFats +40%
Contains more CarbsCarbs +580.8%
Contains more OtherOther +27.1%

Fat Type Comparison

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

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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.