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  6. Grape leaves vs. Poi

Grape leaves vs. Poi — In-Depth Nutrition Comparison

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Summary of differences between Grape leaves and Poi

  • Poi has less Vitamin A RAE, Manganese, Vitamin K, Fiber, Calcium, Copper, Vitamin B2, Iron, Magnesium, and Folate than Grape leaves.
  • Grape leaves covers your daily need of Vitamin A RAE 153% more than Poi.
  • Grape leaves have 109 times more Vitamin K than Poi. While Grape leaves have 108.6µg of Vitamin K, Poi has only 1µg.

These are the specific foods used in this comparison Grape leaves, raw and Poi.

Infographic

Grape leaves 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.
Grape leaves
Grape leaves
10
:
0
Poi
Poi
Contains more Calcium +2168.8%
Contains more Iron +198.9%
Contains more Magnesium +295.8%
Contains more Phosphorus +133.3%
Contains more Potassium +48.6%
Contains less Sodium -25%
Contains more Zinc +204.5%
Contains more Copper +150%
Contains more Manganese +671.6%
Contains more Selenium +28.6%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +2168.8%
Contains more Iron +198.9%
Contains more Magnesium +295.8%
Contains more Phosphorus +133.3%
Contains more Potassium +48.6%
Contains less Sodium -25%
Contains more Zinc +204.5%
Contains more Copper +150%
Contains more Manganese +671.6%
Contains more Selenium +28.6%

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.
Grape leaves
Grape leaves
7
:
3
Poi
Poi
Contains more Vitamin A +41598.5%
Contains more Vitamin C +177.5%
Contains more Vitamin B2 +785%
Contains more Vitamin B3 +114.7%
Contains more Vitamin B6 +46.5%
Contains more Folate +295.2%
Contains more Vitamin K +10760%
Contains more Vitamin E +15%
Contains more Vitamin B1 +225%
Contains more Vitamin B5 +26.8%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 +41598.5%
Contains more Vitamin C +177.5%
Contains more Vitamin B2 +785%
Contains more Vitamin B3 +114.7%
Contains more Vitamin B6 +46.5%
Contains more Folate +295.2%
Contains more Vitamin K +10760%
Contains more Vitamin E +15%
Contains more Vitamin B1 +225%
Contains more Vitamin B5 +26.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Poi
Poi
Contains more Protein +1373.7%
Contains more Fats +1414.3%
Contains more Other +170.5%
Contains more Carbs +57.3%
Equal in Water - 71.64
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +1373.7%
Contains more Fats +1414.3%
Contains more Other +170.5%
Contains more Carbs +57.3%
Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +1736.2%
Contains less Saturated Fat -91.4%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +1736.2%
Contains less Saturated Fat -91.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Poi Opinion
Net carbs 6.31g 26.83g Poi
Protein 5.6g 0.38g Grape leaves
Fats 2.12g 0.14g Grape leaves
Carbs 17.31g 27.23g Poi
Calories 93kcal 112kcal Poi
Sugar 6.3g 0.39g Poi
Fiber 11g 0.4g Grape leaves
Calcium 363mg 16mg Grape leaves
Iron 2.63mg 0.88mg Grape leaves
Magnesium 95mg 24mg Grape leaves
Phosphorus 91mg 39mg Grape leaves
Potassium 272mg 183mg Grape leaves
Sodium 9mg 12mg Grape leaves
Zinc 0.67mg 0.22mg Grape leaves
Copper 0.415mg 0.166mg Grape leaves
Manganese 2.855mg 0.37mg Grape leaves
Selenium 0.9µg 0.7µg Grape leaves
Vitamin A 27521IU 66IU Grape leaves
Vitamin A RAE 1376µg 3µg Grape leaves
Vitamin E 2mg 2.3mg Poi
Vitamin C 11.1mg 4mg Grape leaves
Vitamin B1 0.04mg 0.13mg Poi
Vitamin B2 0.354mg 0.04mg Grape leaves
Vitamin B3 2.362mg 1.1mg Grape leaves
Vitamin B5 0.231mg 0.293mg Poi
Vitamin B6 0.4mg 0.273mg Grape leaves
Folate 83µg 21µg Grape leaves
Vitamin K 108.6µg 1µg Grape leaves
Saturated Fat 0.336g 0.029g Poi
Monounsaturated Fat 0.081g 0.011g Grape leaves
Polyunsaturated fat 1.065g 0.058g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves 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
192%
Grape leaves
19%
Poi
Minerals Daily Need Coverage Score
87%
Grape leaves
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.307g)
Which food is cheaper?
Poi
Poi is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
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 ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.