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  6. Gratin vs. Poi

Gratin vs. Poi — In-Depth Nutrition Comparison

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Important differences between Gratin and Poi

  • Gratin has more Phosphorus, Calcium, Vitamin A RAE, Vitamin C, and Potassium, however, Poi has more Manganese, and Vitamin B6.
  • Gratin's daily need coverage for Saturated Fat is 24% more.

The food varieties used in the comparison are Potatoes, au gratin, home-prepared from recipe using butter and Poi.

Infographic

Gratin 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.
Gratin
Gratin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Poi
Poi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Contains more CalciumCalcium +643.8%
Contains more PotassiumPotassium +116.4%
Contains more ZincZinc +213.6%
Contains more PhosphorusPhosphorus +189.7%
Contains more SeleniumSelenium +285.7%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +37.5%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +129.8%
~equal in Copper ~0.166mg

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.
Gratin
Gratin
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 16% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Poi
Poi
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 4% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Contains more Vitamin CVitamin C +147.5%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B5Vitamin B5 +32.1%
Contains more Vitamin B1Vitamin B1 +103.1%
Contains more Vitamin B3Vitamin B3 +10.8%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more FolateFolate +90.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more ProteinProtein +1231.6%
Contains more FatsFats +5321.4%
Contains more OtherOther +241%
Contains more CarbsCarbs +141.6%
~equal in Water ~71.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
66% 30% 4%
Saturated Fat: Sat. Fat 4.733 g
Monounsaturated Fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Poi
Poi
1
30% 11% 59%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated Fat +19436.4%
Contains more Poly. FatPolyunsaturated fat +375.9%
Contains less Sat. FatSaturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Poi Opinion
Calories 132kcal 112kcal Gratin
Protein 5.06g 0.38g Gratin
Fats 7.59g 0.14g Gratin
Vitamin C 9.9mg 4mg Gratin
Net carbs 9.47g 26.83g Poi
Carbs 11.27g 27.23g Poi
Cholesterol 23mg 0mg Poi
Magnesium 20mg 24mg Poi
Calcium 119mg 16mg Gratin
Potassium 396mg 183mg Gratin
Iron 0.64mg 0.88mg Poi
Sugar 0.39g Gratin
Fiber 1.8g 0.4g Gratin
Copper 0.16mg 0.166mg Poi
Zinc 0.69mg 0.22mg Gratin
Phosphorus 113mg 39mg Gratin
Sodium 433mg 12mg Poi
Vitamin A 264IU 66IU Gratin
Vitamin A RAE 64µg 3µg Gratin
Vitamin E 2.3mg Poi
Manganese 0.161mg 0.37mg Poi
Selenium 2.7µg 0.7µg Gratin
Vitamin B1 0.064mg 0.13mg Poi
Vitamin B2 0.116mg 0.04mg Gratin
Vitamin B3 0.993mg 1.1mg Poi
Vitamin B5 0.387mg 0.293mg Gratin
Vitamin B6 0.174mg 0.273mg Poi
Vitamin K 1µg Poi
Folate 11µg 21µg Poi
Choline 16.7mg Poi
Saturated Fat 4.733g 0.029g Poi
Monounsaturated Fat 2.149g 0.011g Gratin
Polyunsaturated fat 0.276g 0.058g Gratin
Tryptophan 0.07mg Gratin
Threonine 0.192mg Gratin
Isoleucine 0.284mg Gratin
Leucine 0.443mg Gratin
Lysine 0.381mg Gratin
Methionine 0.117mg Gratin
Phenylalanine 0.254mg Gratin
Valine 0.325mg Gratin
Histidine 0.151mg Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Poi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Gratin
18%
Poi
Minerals Daily Need Coverage Score
32%
Gratin
20%
Poi

Comparison summary

Which food is lower in Cholesterol?
Poi
Poi is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 421mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 4.704g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.39g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.