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  6. Dandelion greens vs. Poi

Dandelion greens vs. Poi — In-Depth Nutrition Comparison

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What are the main differences between Dandelion greens and Poi?

  • Dandelion greens have more Vitamin K, Vitamin A RAE, Vitamin C, Iron, Calcium, Vitamin B2, Fiber, Vitamin E , and Potassium than Poi.
  • Dandelion greens' daily need coverage for Vitamin K is 648% higher.
  • Poi has 169 times less Vitamin A RAE than Dandelion greens. Dandelion greens have 508µg of Vitamin A RAE, while Poi has 3µg.

We used Dandelion greens, raw and Poi types in this comparison.

Infographic

Dandelion 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.
Dandelion greens
Dandelion greens
7
:
3
Poi
Poi
Contains more Calcium +1068.8%
Contains more Iron +252.3%
Contains more Magnesium +50%
Contains more Phosphorus +69.2%
Contains more Potassium +116.9%
Contains more Zinc +86.4%
Contains less Sodium -84.2%
Contains more Selenium +40%
Equal in Copper - 0.166
Equal in Manganese - 0.37
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +1068.8%
Contains more Iron +252.3%
Contains more Magnesium +50%
Contains more Phosphorus +69.2%
Contains more Potassium +116.9%
Contains more Zinc +86.4%
Contains less Sodium -84.2%
Contains more Selenium +40%
Equal in Copper - 0.166
Equal in Manganese - 0.37

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.
Dandelion greens
Dandelion greens
7
:
3
Poi
Poi
Contains more Vitamin A +15295.5%
Contains more Vitamin E +49.6%
Contains more Vitamin C +775%
Contains more Vitamin B1 +46.2%
Contains more Vitamin B2 +550%
Contains more Folate +28.6%
Contains more Vitamin K +77740%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B5 +248.8%
Equal in Vitamin B6 - 0.273
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
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 +15295.5%
Contains more Vitamin E +49.6%
Contains more Vitamin C +775%
Contains more Vitamin B1 +46.2%
Contains more Vitamin B2 +550%
Contains more Folate +28.6%
Contains more Vitamin K +77740%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B5 +248.8%
Equal in Vitamin B6 - 0.273

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
4
:
1
Poi
Poi
Contains more Protein +610.5%
Contains more Fats +400%
Contains more Water +19.5%
Contains more Other +195.1%
Contains more Carbs +196%
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 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 +610.5%
Contains more Fats +400%
Contains more Water +19.5%
Contains more Other +195.1%
Contains more Carbs +196%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +427.6%
Contains less Saturated Fat -82.9%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +427.6%
Contains less Saturated Fat -82.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dandelion greens Poi Opinion
Net carbs 5.7g 26.83g Poi
Protein 2.7g 0.38g Dandelion greens
Fats 0.7g 0.14g Dandelion greens
Carbs 9.2g 27.23g Poi
Calories 45kcal 112kcal Poi
Sugar 0.71g 0.39g Poi
Fiber 3.5g 0.4g Dandelion greens
Calcium 187mg 16mg Dandelion greens
Iron 3.1mg 0.88mg Dandelion greens
Magnesium 36mg 24mg Dandelion greens
Phosphorus 66mg 39mg Dandelion greens
Potassium 397mg 183mg Dandelion greens
Sodium 76mg 12mg Poi
Zinc 0.41mg 0.22mg Dandelion greens
Copper 0.171mg 0.166mg Dandelion greens
Manganese 0.342mg 0.37mg Poi
Selenium 0.5µg 0.7µg Poi
Vitamin A 10161IU 66IU Dandelion greens
Vitamin A RAE 508µg 3µg Dandelion greens
Vitamin E 3.44mg 2.3mg Dandelion greens
Vitamin C 35mg 4mg Dandelion greens
Vitamin B1 0.19mg 0.13mg Dandelion greens
Vitamin B2 0.26mg 0.04mg Dandelion greens
Vitamin B3 0.806mg 1.1mg Poi
Vitamin B5 0.084mg 0.293mg Poi
Vitamin B6 0.251mg 0.273mg Poi
Folate 27µg 21µg Dandelion greens
Vitamin K 778.4µg 1µg Dandelion greens
Saturated Fat 0.17g 0.029g Poi
Monounsaturated Fat 0.014g 0.011g Dandelion greens
Polyunsaturated fat 0.306g 0.058g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion 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
246%
Dandelion greens
19%
Poi
Minerals Daily Need Coverage Score
39%
Dandelion greens
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 64mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.141g)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
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 ($)

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.