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  6. Garlic vs. Poi

Garlic vs. Poi — In-Depth Nutrition Comparison

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The main differences between Garlic and Poi

  • Garlic is richer in Vitamin B6, Manganese, Vitamin C, Selenium, Calcium, Phosphorus, Copper, Iron, and Zinc, yet Poi is richer in Vitamin E .
  • Daily need coverage for Vitamin B6 from Garlic is 74% higher.
  • Garlic contains 20 times more Selenium than Poi. Garlic contains 14.2µg of Selenium, while Poi contains 0.7µg.

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

Infographic

Garlic 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.
Garlic
Garlic
9
:
1
Poi
Poi
Contains more Calcium +1031.3%
Contains more Iron +93.2%
Contains more Phosphorus +292.3%
Contains more Potassium +119.1%
Contains more Zinc +427.3%
Contains more Copper +80.1%
Contains more Manganese +351.9%
Contains more Selenium +1928.6%
Contains less Sodium -29.4%
Equal in Magnesium - 24
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +1031.3%
Contains more Iron +93.2%
Contains more Phosphorus +292.3%
Contains more Potassium +119.1%
Contains more Zinc +427.3%
Contains more Copper +80.1%
Contains more Manganese +351.9%
Contains more Selenium +1928.6%
Contains less Sodium -29.4%
Equal in Magnesium - 24

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.
Garlic
Garlic
6
:
4
Poi
Poi
Contains more Vitamin C +680%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +175%
Contains more Vitamin B5 +103.4%
Contains more Vitamin B6 +352.4%
Contains more Vitamin K +70%
Contains more Vitamin A +633.3%
Contains more Vitamin E +2775%
Contains more Vitamin B3 +57.1%
Contains more Folate +600%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 C +680%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +175%
Contains more Vitamin B5 +103.4%
Contains more Vitamin B6 +352.4%
Contains more Vitamin K +70%
Contains more Vitamin A +633.3%
Contains more Vitamin E +2775%
Contains more Vitamin B3 +57.1%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Poi
Poi
Contains more Protein +1573.7%
Contains more Fats +257.1%
Contains more Carbs +21.4%
Contains more Other +145.9%
Contains more Water +22.3%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +1573.7%
Contains more Fats +257.1%
Contains more Carbs +21.4%
Contains more Other +145.9%
Contains more Water +22.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
1
Poi
Poi
Contains more Polyunsaturated fat +329.3%
Contains less Saturated Fat -67.4%
Equal in Monounsaturated Fat - 0.011
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Polyunsaturated fat +329.3%
Contains less Saturated Fat -67.4%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Poi Opinion
Net carbs 30.96g 26.83g Garlic
Protein 6.36g 0.38g Garlic
Fats 0.5g 0.14g Garlic
Carbs 33.06g 27.23g Garlic
Calories 149kcal 112kcal Garlic
Sugar 1g 0.39g Poi
Fiber 2.1g 0.4g Garlic
Calcium 181mg 16mg Garlic
Iron 1.7mg 0.88mg Garlic
Magnesium 25mg 24mg Garlic
Phosphorus 153mg 39mg Garlic
Potassium 401mg 183mg Garlic
Sodium 17mg 12mg Poi
Zinc 1.16mg 0.22mg Garlic
Copper 0.299mg 0.166mg Garlic
Manganese 1.672mg 0.37mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 0.08mg 2.3mg Poi
Vitamin C 31.2mg 4mg Garlic
Vitamin B1 0.2mg 0.13mg Garlic
Vitamin B2 0.11mg 0.04mg Garlic
Vitamin B3 0.7mg 1.1mg Poi
Vitamin B5 0.596mg 0.293mg Garlic
Vitamin B6 1.235mg 0.273mg Garlic
Folate 3µg 21µg Poi
Vitamin K 1.7µg 1µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 0.029g Poi
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.249g 0.058g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
19%
Poi
Minerals Daily Need Coverage Score
67%
Garlic
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 30)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.6)
Which food is richer in minerals?
Garlic
Garlic 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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.