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  6. Endive vs. Poi

Endive vs. Poi — In-Depth Nutrition Comparison

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Important differences between Endive and Poi

  • Endive has more Vitamin K, Folate, Vitamin B5, Vitamin A RAE, Fiber, and Zinc, however, Poi has more Vitamin B6, Vitamin E , and Copper.
  • Endive's daily need coverage for Vitamin K is 192% more.
  • Endive has 36 times more Vitamin A RAE than Poi. Endive has 108µg of Vitamin A RAE, while Poi has 3µg.

The food varieties used in the comparison are Endive, raw and Poi.

Infographic

Endive 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.
Endive
Endive
4
:
6
Poi
Poi
Contains more Calcium +225%
Contains more Potassium +71.6%
Contains more Zinc +259.1%
Contains more Manganese +13.5%
Contains more Magnesium +60%
Contains more Phosphorus +39.3%
Contains less Sodium -45.5%
Contains more Copper +67.7%
Contains more Selenium +250%
Equal in Iron - 0.88
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +225%
Contains more Potassium +71.6%
Contains more Zinc +259.1%
Contains more Manganese +13.5%
Contains more Magnesium +60%
Contains more Phosphorus +39.3%
Contains less Sodium -45.5%
Contains more Copper +67.7%
Contains more Selenium +250%
Equal in Iron - 0.88

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.
Endive
Endive
6
:
4
Poi
Poi
Contains more Vitamin A +3183.3%
Contains more Vitamin C +62.5%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +207.2%
Contains more Folate +576.2%
Contains more Vitamin K +23000%
Contains more Vitamin E +422.7%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B3 +175%
Contains more Vitamin B6 +1265%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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 +3183.3%
Contains more Vitamin C +62.5%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +207.2%
Contains more Folate +576.2%
Contains more Vitamin K +23000%
Contains more Vitamin E +422.7%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B3 +175%
Contains more Vitamin B6 +1265%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
4
:
1
Poi
Poi
Contains more Protein +228.9%
Contains more Fats +42.9%
Contains more Water +30.9%
Contains more Other +131.1%
Contains more Carbs +712.8%
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +228.9%
Contains more Fats +42.9%
Contains more Water +30.9%
Contains more Other +131.1%
Contains more Carbs +712.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Poi
Poi
Contains more Polyunsaturated fat +50%
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +175%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Polyunsaturated fat +50%
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +175%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Endive Poi Opinion
Net carbs 0.25g 26.83g Poi
Protein 1.25g 0.38g Endive
Fats 0.2g 0.14g Endive
Carbs 3.35g 27.23g Poi
Calories 17kcal 112kcal Poi
Sugar 0.25g 0.39g Endive
Fiber 3.1g 0.4g Endive
Calcium 52mg 16mg Endive
Iron 0.83mg 0.88mg Poi
Magnesium 15mg 24mg Poi
Phosphorus 28mg 39mg Poi
Potassium 314mg 183mg Endive
Sodium 22mg 12mg Poi
Zinc 0.79mg 0.22mg Endive
Copper 0.099mg 0.166mg Poi
Manganese 0.42mg 0.37mg Endive
Selenium 0.2µg 0.7µg Poi
Vitamin A 2167IU 66IU Endive
Vitamin A RAE 108µg 3µg Endive
Vitamin E 0.44mg 2.3mg Poi
Vitamin C 6.5mg 4mg Endive
Vitamin B1 0.08mg 0.13mg Poi
Vitamin B2 0.075mg 0.04mg Endive
Vitamin B3 0.4mg 1.1mg Poi
Vitamin B5 0.9mg 0.293mg Endive
Vitamin B6 0.02mg 0.273mg Poi
Folate 142µg 21µg Endive
Vitamin K 231µg 1µg Endive
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.048g 0.029g Poi
Monounsaturated Fat 0.004g 0.011g Poi
Polyunsaturated fat 0.087g 0.058g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive 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
79%
Endive
19%
Poi
Minerals Daily Need Coverage Score
21%
Endive
20%
Poi

Comparison summary

Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 45)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.4)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.14g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.