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  6. Garden asparagus vs. Poi

Garden asparagus vs. Poi — In-Depth Nutrition Comparison

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Significant differences between Garden asparagus and Poi

  • Garden asparagus has more Vitamin K, Iron, Vitamin B2, Folate, and Fiber, however, Poi is richer in Vitamin B6, Manganese, and Vitamin E .
  • Garden asparagus covers your daily Vitamin K needs 34% more than Poi.
  • Poi has 5 times less Fiber than Garden asparagus. Garden asparagus has 2.1g of Fiber, while Poi has 0.4g.

Specific food types used in this comparison are Asparagus, raw and Poi.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
8
:
2
Poi
Poi
Contains more Calcium +50%
Contains more Iron +143.2%
Contains more Phosphorus +33.3%
Contains more Potassium +10.4%
Contains less Sodium -83.3%
Contains more Zinc +145.5%
Contains more Copper +13.9%
Contains more Selenium +228.6%
Contains more Magnesium +71.4%
Contains more Manganese +134.2%
Equal in Potassium - 183
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +50%
Contains more Iron +143.2%
Contains more Phosphorus +33.3%
Contains more Potassium +10.4%
Contains less Sodium -83.3%
Contains more Zinc +145.5%
Contains more Copper +13.9%
Contains more Selenium +228.6%
Contains more Magnesium +71.4%
Contains more Manganese +134.2%
Equal in Potassium - 183

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.
Garden asparagus
Garden asparagus
6
:
4
Poi
Poi
Contains more Vitamin A +1045.5%
Contains more Vitamin C +40%
Contains more Vitamin B2 +252.5%
Contains more Folate +147.6%
Contains more Vitamin K +4060%
Contains more Vitamin E +103.5%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B6 +200%
Equal in Vitamin B1 - 0.13
Equal in Vitamin B5 - 0.293
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +1045.5%
Contains more Vitamin C +40%
Contains more Vitamin B2 +252.5%
Contains more Folate +147.6%
Contains more Vitamin K +4060%
Contains more Vitamin E +103.5%
Contains more Vitamin B3 +12.5%
Contains more Vitamin B6 +200%
Equal in Vitamin B1 - 0.13
Equal in Vitamin B5 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Poi
Poi
Contains more Protein +478.9%
Contains more Water +30.1%
Contains more Fats +16.7%
Contains more Carbs +601.8%
Equal in Other - 0.61
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +478.9%
Contains more Water +30.1%
Contains more Fats +16.7%
Contains more Carbs +601.8%
Equal in Other - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
0
:
3
Poi
Poi
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +16%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +16%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Poi Opinion
Net carbs 1.78g 26.83g Poi
Protein 2.2g 0.38g Garden asparagus
Fats 0.12g 0.14g Poi
Carbs 3.88g 27.23g Poi
Calories 20kcal 112kcal Poi
Fructose 1g Garden asparagus
Sugar 1.88g 0.39g Poi
Fiber 2.1g 0.4g Garden asparagus
Calcium 24mg 16mg Garden asparagus
Iron 2.14mg 0.88mg Garden asparagus
Magnesium 14mg 24mg Poi
Phosphorus 52mg 39mg Garden asparagus
Potassium 202mg 183mg Garden asparagus
Sodium 2mg 12mg Garden asparagus
Zinc 0.54mg 0.22mg Garden asparagus
Copper 0.189mg 0.166mg Garden asparagus
Manganese 0.158mg 0.37mg Poi
Selenium 2.3µg 0.7µg Garden asparagus
Vitamin A 756IU 66IU Garden asparagus
Vitamin A RAE 38µg 3µg Garden asparagus
Vitamin E 1.13mg 2.3mg Poi
Vitamin C 5.6mg 4mg Garden asparagus
Vitamin B1 0.143mg 0.13mg Garden asparagus
Vitamin B2 0.141mg 0.04mg Garden asparagus
Vitamin B3 0.978mg 1.1mg Poi
Vitamin B5 0.274mg 0.293mg Poi
Vitamin B6 0.091mg 0.273mg Poi
Folate 52µg 21µg Garden asparagus
Vitamin K 41.6µg 1µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g 0.029g Poi
Monounsaturated Fat 0g 0.011g Poi
Polyunsaturated fat 0.05g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29%
Garden asparagus
19%
Poi
Minerals Daily Need Coverage Score
25%
Garden asparagus
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.49g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi
Poi is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.