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  6. Ginger vs. Poi

Ginger vs. Poi — In-Depth Nutrition Comparison

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A recap on differences between Ginger and Poi

  • Ginger is higher in Potassium, Copper, and Fiber, yet Poi is higher in Vitamin E , Vitamin B1, Vitamin B6, and Manganese.
  • Poi covers your daily Vitamin E needs 14% more than Ginger.
  • Ginger contains 5 times more Fiber than Poi. While Ginger contains 2g of Fiber, Poi contains only 0.4g.

Food varieties used in this article are Ginger root, raw and Poi.

Infographic

Ginger 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.
Ginger
Ginger
4
:
4
Poi
Poi
Contains more Magnesium +79.2%
Contains more Potassium +126.8%
Contains more Zinc +54.5%
Contains more Copper +36.1%
Contains more Iron +46.7%
Contains more Phosphorus +14.7%
Contains more Manganese +61.6%
Equal in Calcium - 16
Equal in Sodium - 12
Equal in Selenium - 0.7
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Magnesium +79.2%
Contains more Potassium +126.8%
Contains more Zinc +54.5%
Contains more Copper +36.1%
Contains more Iron +46.7%
Contains more Phosphorus +14.7%
Contains more Manganese +61.6%
Equal in Calcium - 16
Equal in Sodium - 12
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.
Ginger
Ginger
1
:
9
Poi
Poi
Contains more Vitamin C +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +784.6%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B3 +46.7%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B6 +70.6%
Contains more Folate +90.9%
Contains more Vitamin K +900%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
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 +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +784.6%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B3 +46.7%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B6 +70.6%
Contains more Folate +90.9%
Contains more Vitamin K +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
4
:
1
Poi
Poi
Contains more Protein +378.9%
Contains more Fats +435.7%
Contains more Water +10.1%
Contains more Other +26.2%
Contains more Carbs +53.2%
Equal in Water - 71.64
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +378.9%
Contains more Fats +435.7%
Contains more Water +10.1%
Contains more Other +26.2%
Contains more Carbs +53.2%
Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +165.5%
Contains less Saturated Fat -85.7%
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +165.5%
Contains less Saturated Fat -85.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginger 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ginger Poi Opinion
Net carbs 15.77g 26.83g Poi
Protein 1.82g 0.38g Ginger
Fats 0.75g 0.14g Ginger
Carbs 17.77g 27.23g Poi
Calories 80kcal 112kcal Poi
Sugar 1.7g 0.39g Poi
Fiber 2g 0.4g Ginger
Calcium 16mg 16mg
Iron 0.6mg 0.88mg Poi
Magnesium 43mg 24mg Ginger
Phosphorus 34mg 39mg Poi
Potassium 415mg 183mg Ginger
Sodium 13mg 12mg Poi
Zinc 0.34mg 0.22mg Ginger
Copper 0.226mg 0.166mg Ginger
Manganese 0.229mg 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 0.26mg 2.3mg Poi
Vitamin C 5mg 4mg Ginger
Vitamin B1 0.025mg 0.13mg Poi
Vitamin B2 0.034mg 0.04mg Poi
Vitamin B3 0.75mg 1.1mg Poi
Vitamin B5 0.203mg 0.293mg Poi
Vitamin B6 0.16mg 0.273mg Poi
Folate 11µg 21µg Poi
Vitamin K 0.1µg 1µg Poi
Tryptophan 0.012mg Ginger
Threonine 0.036mg Ginger
Isoleucine 0.051mg Ginger
Leucine 0.074mg Ginger
Lysine 0.057mg Ginger
Methionine 0.013mg Ginger
Phenylalanine 0.045mg Ginger
Valine 0.073mg Ginger
Histidine 0.03mg Ginger
Saturated Fat 0.203g 0.029g Poi
Monounsaturated Fat 0.154g 0.011g Ginger
Polyunsaturated fat 0.154g 0.058g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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
9%
Ginger
19%
Poi
Minerals Daily Need Coverage Score
23%
Ginger
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.174g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 10)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.5)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
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.

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.