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Collard Greens vs. Poi — In-Depth Nutrition Comparison

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Differences between Collard Greens and Poi

  • Collard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Fiber, Calcium, and Manganese, while Poi has more Copper, Vitamin B6, Vitamin E , and Vitamin B1.
  • Collard Greens's daily need coverage for Vitamin K is 338% higher.
  • Poi contains 127 times less Vitamin A RAE than Collard Greens. Collard Greens contains 380µg of Vitamin A RAE, while Poi contains 3µg.

The food types used in this comparison are Collards, cooked, boiled, drained, without salt and Poi.

Infographic

Collard Greens 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.
Contains more Calcium +781.3%
Contains more Iron +28.4%
Contains more Manganese +37.8%
Contains more Magnesium +14.3%
Contains more Phosphorus +21.9%
Contains more Potassium +56.4%
Contains less Sodium -20%
Contains more Copper +225.5%
Contains more Selenium +40%
Equal in Zinc - 0.22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +781.3%
Contains more Iron +28.4%
Contains more Manganese +37.8%
Contains more Magnesium +14.3%
Contains more Phosphorus +21.9%
Contains more Potassium +56.4%
Contains less Sodium -20%
Contains more Copper +225.5%
Contains more Selenium +40%
Equal in Zinc - 0.22

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.
:
6
Poi
Contains more Vitamin A +11415.2%
Contains more Vitamin C +355%
Contains more Vitamin B2 +165%
Contains more Choline +129.9%
Contains more Vitamin K +40560%
Contains more Vitamin E +161.4%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B5 +34.4%
Contains more Vitamin B6 +113.3%
Contains more Folate +31.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
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 A +11415.2%
Contains more Vitamin C +355%
Contains more Vitamin B2 +165%
Contains more Choline +129.9%
Contains more Vitamin K +40560%
Contains more Vitamin E +161.4%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B5 +34.4%
Contains more Vitamin B6 +113.3%
Contains more Folate +31.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +613.2%
Contains more Fats +414.3%
Contains more Water +25.9%
Contains more Other +21.3%
Contains more Carbs +381.9%
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 +613.2%
Contains more Fats +414.3%
Contains more Water +25.9%
Contains more Other +21.3%
Contains more Carbs +381.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +198.3%
Contains less Saturated Fat -38.3%
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +198.3%
Contains less Saturated Fat -38.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Poi Opinion
Net carbs 1.65g 26.83g Poi
Protein 2.71g 0.38g Collard Greens
Fats 0.72g 0.14g Collard Greens
Carbs 5.65g 27.23g Poi
Calories 33kcal 112kcal Poi
Sugar 0.4g 0.39g Poi
Fiber 4g 0.4g Collard Greens
Calcium 141mg 16mg Collard Greens
Iron 1.13mg 0.88mg Collard Greens
Magnesium 21mg 24mg Poi
Phosphorus 32mg 39mg Poi
Potassium 117mg 183mg Poi
Sodium 15mg 12mg Poi
Zinc 0.23mg 0.22mg Collard Greens
Copper 0.051mg 0.166mg Poi
Manganese 0.51mg 0.37mg Collard Greens
Selenium 0.5µg 0.7µg Poi
Vitamin A 7600IU 66IU Collard Greens
Vitamin A RAE 380µg 3µg Collard Greens
Vitamin E 0.88mg 2.3mg Poi
Vitamin C 18.2mg 4mg Collard Greens
Vitamin B1 0.04mg 0.13mg Poi
Vitamin B2 0.106mg 0.04mg Collard Greens
Vitamin B3 0.575mg 1.1mg Poi
Vitamin B5 0.218mg 0.293mg Poi
Vitamin B6 0.128mg 0.273mg Poi
Folate 16µg 21µg Poi
Choline 38.4mg 16.7mg Collard Greens
Vitamin K 406.6µg 1µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.029g Poi
Monounsaturated Fat 0.026g 0.011g Collard Greens
Polyunsaturated fat 0.173g 0.058g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Poi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
129%
Collard Greens
18%
Poi
Minerals Daily Need Coverage Score
22%
Collard Greens
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.018g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.