Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Edamame
  5. Compare
  6. Edamame vs. Poi

Edamame vs. Poi — In-Depth Nutrition Comparison

Compare

Differences between Edamame and Poi

  • Edamame has more Folate, Manganese, Vitamin K, Copper, Fiber, Phosphorus, Iron, and Zinc, while Poi has more Vitamin B6, and Vitamin E .
  • Edamame's daily need coverage for Folate is 73% higher.
  • Poi contains 27 times less Vitamin K than Edamame. Edamame contains 26.7µg of Vitamin K, while Poi contains 1µg.

The food types used in this comparison are Edamame, frozen, prepared and Poi.

Infographic

Edamame 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.
Edamame
Edamame
10
:
0
Poi
Poi
Contains more Calcium +293.8%
Contains more Iron +158%
Contains more Magnesium +166.7%
Contains more Phosphorus +333.3%
Contains more Potassium +138.3%
Contains less Sodium -50%
Contains more Zinc +522.7%
Contains more Copper +107.8%
Contains more Manganese +176.8%
Contains more Selenium +14.3%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 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 +293.8%
Contains more Iron +158%
Contains more Magnesium +166.7%
Contains more Phosphorus +333.3%
Contains more Potassium +138.3%
Contains less Sodium -50%
Contains more Zinc +522.7%
Contains more Copper +107.8%
Contains more Manganese +176.8%
Contains more Selenium +14.3%

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.
Edamame
Edamame
7
:
3
Poi
Poi
Contains more Vitamin A +351.5%
Contains more Vitamin C +52.5%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +287.5%
Contains more Vitamin B5 +34.8%
Contains more Folate +1381%
Contains more Vitamin K +2570%
Contains more Vitamin E +238.2%
Contains more Vitamin B3 +20.2%
Contains more Vitamin B6 +173%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 +351.5%
Contains more Vitamin C +52.5%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +287.5%
Contains more Vitamin B5 +34.8%
Contains more Folate +1381%
Contains more Vitamin K +2570%
Contains more Vitamin E +238.2%
Contains more Vitamin B3 +20.2%
Contains more Vitamin B6 +173%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Poi
Poi
Contains more Protein +3034.2%
Contains more Fats +3614.3%
Contains more Other +98.4%
Contains more Carbs +205.6%
Equal in Water - 71.64
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +3034.2%
Contains more Fats +3614.3%
Contains more Other +98.4%
Contains more Carbs +205.6%
Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +11554.5%
Contains more Polyunsaturated fat +3617.2%
Contains less Saturated Fat -95.3%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +11554.5%
Contains more Polyunsaturated fat +3617.2%
Contains less Saturated Fat -95.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Poi
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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 Edamame Poi Opinion
Net carbs 3.71g 26.83g Poi
Protein 11.91g 0.38g Edamame
Fats 5.2g 0.14g Edamame
Carbs 8.91g 27.23g Poi
Calories 121kcal 112kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 0.39g Poi
Fiber 5.2g 0.4g Edamame
Calcium 63mg 16mg Edamame
Iron 2.27mg 0.88mg Edamame
Magnesium 64mg 24mg Edamame
Phosphorus 169mg 39mg Edamame
Potassium 436mg 183mg Edamame
Sodium 6mg 12mg Edamame
Zinc 1.37mg 0.22mg Edamame
Copper 0.345mg 0.166mg Edamame
Manganese 1.024mg 0.37mg Edamame
Selenium 0.8µg 0.7µg Edamame
Vitamin A 298IU 66IU Edamame
Vitamin A RAE 15µg 3µg Edamame
Vitamin E 0.68mg 2.3mg Poi
Vitamin C 6.1mg 4mg Edamame
Vitamin B1 0.2mg 0.13mg Edamame
Vitamin B2 0.155mg 0.04mg Edamame
Vitamin B3 0.915mg 1.1mg Poi
Vitamin B5 0.395mg 0.293mg Edamame
Vitamin B6 0.1mg 0.273mg Poi
Folate 311µg 21µg Edamame
Vitamin K 26.7µg 1µg Edamame
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0.009g 0g Poi
Saturated Fat 0.62g 0.029g Poi
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.011g Edamame
Polyunsaturated fat 2.156g 0.058g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

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

People also compare

Edamame
Edamame vs Soybean raw
Soybean raw
Edamame
Edamame vs Pea raw
Pea raw
Edamame
Edamame vs Green bean raw
Green bean raw
Poi
Poi vs Russet potato raw
Russet potato raw
Poi
Poi vs Potato wedges
Potato wedges
Poi
Poi vs Potato flour
Potato flour

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
42%
Edamame
19%
Poi
Minerals Daily Need Coverage Score
55%
Edamame
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.79g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.591g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame 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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.