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  6. Fennel vs. Poi

Fennel vs. Poi — In-Depth Nutrition Comparison

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What are the main differences between Fennel and Poi?

  • Fennel is richer in Vitamin K, Fiber, Vitamin C, and Potassium, while Poi is higher in Vitamin B6, Vitamin E , Copper, Vitamin B1, and Manganese.
  • Fennel's daily need coverage for Vitamin K is 51% higher.
  • Poi has 8 times less Fiber than Fennel. Fennel has 3.1g of Fiber, while Poi has 0.4g.

We used Fennel, bulb, raw and Poi types in this comparison.

Infographic

Fennel 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.
Fennel
Fennel
3
:
6
Poi
Poi
Contains more Calcium +206.3%
Contains more Phosphorus +28.2%
Contains more Potassium +126.2%
Contains more Iron +20.5%
Contains more Magnesium +41.2%
Contains less Sodium -76.9%
Contains more Copper +151.5%
Contains more Manganese +93.7%
Equal in Zinc - 0.22
Equal in Selenium - 0.7
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +206.3%
Contains more Phosphorus +28.2%
Contains more Potassium +126.2%
Contains more Iron +20.5%
Contains more Magnesium +41.2%
Contains less Sodium -76.9%
Contains more Copper +151.5%
Contains more Manganese +93.7%
Equal in Zinc - 0.22
Equal in Selenium - 0.7

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.
Fennel
Fennel
4
:
6
Poi
Poi
Contains more Vitamin A +1359.1%
Contains more Vitamin C +200%
Contains more Folate +28.6%
Contains more Vitamin K +6180%
Contains more Vitamin E +296.6%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +71.9%
Contains more Vitamin B5 +26.3%
Contains more Vitamin B6 +480.9%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
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 +1359.1%
Contains more Vitamin C +200%
Contains more Folate +28.6%
Contains more Vitamin K +6180%
Contains more Vitamin E +296.6%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +71.9%
Contains more Vitamin B5 +26.3%
Contains more Vitamin B6 +480.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
4
:
1
Poi
Poi
Contains more Protein +226.3%
Contains more Fats +42.9%
Contains more Water +25.9%
Contains more Other +72.1%
Contains more Carbs +273%
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 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 +226.3%
Contains more Fats +42.9%
Contains more Water +25.9%
Contains more Other +72.1%
Contains more Carbs +273%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +518.2%
Contains more Polyunsaturated fat +191.4%
Contains less Saturated Fat -67.8%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +518.2%
Contains more Polyunsaturated fat +191.4%
Contains less Saturated Fat -67.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel Poi Opinion
Net carbs 4.2g 26.83g Poi
Protein 1.24g 0.38g Fennel
Fats 0.2g 0.14g Fennel
Carbs 7.3g 27.23g Poi
Calories 31kcal 112kcal Poi
Sugar 3.93g 0.39g Poi
Fiber 3.1g 0.4g Fennel
Calcium 49mg 16mg Fennel
Iron 0.73mg 0.88mg Poi
Magnesium 17mg 24mg Poi
Phosphorus 50mg 39mg Fennel
Potassium 414mg 183mg Fennel
Sodium 52mg 12mg Poi
Zinc 0.2mg 0.22mg Poi
Copper 0.066mg 0.166mg Poi
Manganese 0.191mg 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 963IU 66IU Fennel
Vitamin A RAE 48µg 3µg Fennel
Vitamin E 0.58mg 2.3mg Poi
Vitamin C 12mg 4mg Fennel
Vitamin B1 0.01mg 0.13mg Poi
Vitamin B2 0.032mg 0.04mg Poi
Vitamin B3 0.64mg 1.1mg Poi
Vitamin B5 0.232mg 0.293mg Poi
Vitamin B6 0.047mg 0.273mg Poi
Folate 27µg 21µg Fennel
Vitamin K 62.8µg 1µg Fennel
Saturated Fat 0.09g 0.029g Poi
Monounsaturated Fat 0.068g 0.011g Fennel
Polyunsaturated fat 0.169g 0.058g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel 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
28%
Fennel
19%
Poi
Minerals Daily Need Coverage Score
18%
Fennel
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 3.54g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.061g)
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 - $0.2)
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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.