Granola vs. Poi — In-Depth Nutrition Comparison

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How are granola and poi different?

Poi contains less vitamin B12, vitamin B6, folate, zinc, vitamin B2, vitamin B3, vitamin B1, copper, iron, and selenium than granola.
Granola covers your daily need for vitamin B12, 500% more than poi.
Granola has 39 times more folate than poi. Granola has 816µg of folate, while poi has 21µg.

Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Poi types were used in this article.

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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.

Granola

Poi

Contains more MagnesiumMagnesium	+183.3%
Contains more CalciumCalcium	+106.3%
Contains more PotassiumPotassium	+17.5%
Contains more IronIron	+320.5%
Contains more CopperCopper	+261.4%
Contains more ZincZinc	+3400%
Contains more PhosphorusPhosphorus	+484.6%
Contains more SeleniumSelenium	+2371.4%

Contains less SodiumSodium

-95.3%

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.

Granola

Poi

Contains more Vitamin CVitamin C	+50%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+15200%
Contains more Vitamin B1Vitamin B1	+484.6%
Contains more Vitamin B2Vitamin B2	+2075%
Contains more Vitamin B3Vitamin B3	+827.3%
Contains more Vitamin B6Vitamin B6	+1394.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+30%
Contains more FolateFolate	+3785.7%

~equal in Vitamin E ~2.3mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	12µg	0µg	500%
Vitamin B6	4.08mg	0.273mg	293%
Folate	816µg	21µg	199%
Zinc	7.7mg	0.22mg	68%
Vitamin B2	0.87mg	0.04mg	64%
Vitamin B3	10.2mg	1.1mg	57%
Vitamin B1	0.76mg	0.13mg	53%
Vitamin A	459µg	3µg	51%
Copper	0.6mg	0.166mg	48%
Iron	3.7mg	0.88mg	35%
Selenium	17.3µg	0.7µg	30%
Phosphorus	228mg	39mg	27%
Fiber	7g	0.4g	26%
Carbs	80.9g	27.23g	18%
Protein	8.7g	0.38g	17%
Manganese		0.37mg	16%
Calories	389kcal	112kcal	14%
Vitamin D	2.1µg	0µg	11%
Sodium	257mg	12mg	11%
Vitamin D*	82 IU	0 IU	10%
Magnesium	68mg	24mg	10%
Polyunsaturated fat	1.6g	0.058g	10%
Fats	5.7g	0.14g	9%
Vitamin B5		0.293mg	6%
Saturated fat	1.39g	0.029g	6%
Monounsaturated fat	2.5g	0.011g	6%
Vitamin C	6mg	4mg	2%
Calcium	33mg	16mg	2%
Potassium	215mg	183mg	1%
Vitamin E	2.43mg	2.3mg	1%
Choline	22.6mg	16.7mg	1%
Protein per 100 calories	2.2g	0.34g	N/A
Calories per 10 g protein	447kcal	2947kcal	N/A
Weight per 100 calories	26g	89g	N/A
Unsaturated / Saturated Fat ratio	2.9	2.4	N/A
Net carbs	73.9g	26.83g	N/A
Sugar	28.3g	0.39g	N/A
Vitamin K	1.3µg	1µg	0%