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  6. Fiddlehead ferns vs. Poi

Fiddlehead ferns vs. Poi — In-Depth Nutrition Comparison

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The main differences between Fiddlehead ferns and Poi

  • Fiddlehead ferns are richer in Vitamin C, Vitamin B3, Vitamin A RAE, Copper, Vitamin B2, Phosphorus, Manganese, Zinc, and Potassium, yet Poi is richer in Vitamin B1.
  • Daily need coverage for Vitamin C from Fiddlehead ferns is 25% higher.
  • Fiddlehead ferns contain 60 times more Vitamin A RAE than Poi. Fiddlehead ferns contain 181µg of Vitamin A RAE, while Poi contains 3µg.

Food types used in this article are Fiddlehead ferns, raw and Poi.

Infographic

Fiddlehead ferns 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.
Fiddlehead ferns
Fiddlehead ferns
9
:
1
Poi
Poi
Contains more Calcium +100%
Contains more Iron +48.9%
Contains more Magnesium +41.7%
Contains more Phosphorus +159%
Contains more Potassium +102.2%
Contains less Sodium -91.7%
Contains more Zinc +277.3%
Contains more Copper +92.8%
Contains more Manganese +37.8%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +100%
Contains more Iron +48.9%
Contains more Magnesium +41.7%
Contains more Phosphorus +159%
Contains more Potassium +102.2%
Contains less Sodium -91.7%
Contains more Zinc +277.3%
Contains more Copper +92.8%
Contains more Manganese +37.8%

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.
Fiddlehead ferns
Fiddlehead ferns
4
:
6
Poi
Poi
Contains more Vitamin A +5380.3%
Contains more Vitamin C +565%
Contains more Vitamin B2 +425%
Contains more Vitamin B3 +352.7%
Contains more Vitamin B1 +550%
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
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 +5380.3%
Contains more Vitamin C +565%
Contains more Vitamin B2 +425%
Contains more Vitamin B3 +352.7%
Contains more Vitamin B1 +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fiddlehead ferns
Fiddlehead ferns
4
:
1
Poi
Poi
Contains more Protein +1097.4%
Contains more Fats +185.7%
Contains more Water +23.8%
Contains more Other +36.1%
Contains more Carbs +391.5%
Fiddlehead ferns
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 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 +1097.4%
Contains more Fats +185.7%
Contains more Water +23.8%
Contains more Other +36.1%
Contains more Carbs +391.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fiddlehead ferns Poi Opinion
Net carbs 5.54g 26.83g Poi
Protein 4.55g 0.38g Fiddlehead ferns
Fats 0.4g 0.14g Fiddlehead ferns
Carbs 5.54g 27.23g Poi
Calories 34kcal 112kcal Poi
Sugar 0.39g Fiddlehead ferns
Fiber 0.4g Poi
Calcium 32mg 16mg Fiddlehead ferns
Iron 1.31mg 0.88mg Fiddlehead ferns
Magnesium 34mg 24mg Fiddlehead ferns
Phosphorus 101mg 39mg Fiddlehead ferns
Potassium 370mg 183mg Fiddlehead ferns
Sodium 1mg 12mg Fiddlehead ferns
Zinc 0.83mg 0.22mg Fiddlehead ferns
Copper 0.32mg 0.166mg Fiddlehead ferns
Manganese 0.51mg 0.37mg Fiddlehead ferns
Selenium 0.7µg Poi
Vitamin A 3617IU 66IU Fiddlehead ferns
Vitamin A RAE 181µg 3µg Fiddlehead ferns
Vitamin E 2.3mg Poi
Vitamin C 26.6mg 4mg Fiddlehead ferns
Vitamin B1 0.02mg 0.13mg Poi
Vitamin B2 0.21mg 0.04mg Fiddlehead ferns
Vitamin B3 4.98mg 1.1mg Fiddlehead ferns
Vitamin B5 0.293mg Poi
Vitamin B6 0.273mg Poi
Folate 21µg Poi
Vitamin K 1µg Poi
Saturated Fat 0.029g Fiddlehead ferns
Monounsaturated Fat 0.011g Poi
Polyunsaturated fat 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fiddlehead ferns 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
38%
Fiddlehead ferns
19%
Poi
Minerals Daily Need Coverage Score
35%
Fiddlehead ferns
20%
Poi

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
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 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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/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.