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  6. Kohlrabi vs. Poi

Kohlrabi vs. Poi — In-Depth Nutrition Comparison

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Significant differences between Kohlrabi and Poi

  • Kohlrabi has more Vitamin C, and Fiber, however, Poi is richer in Vitamin E , Manganese, Vitamin B6, Vitamin B1, and Iron.
  • Kohlrabi covers your daily Vitamin C needs 64% more than Poi.
  • Poi has 9 times less Fiber than Kohlrabi. Kohlrabi has 3.6g of Fiber, while Poi has 0.4g.
  • Poi contains less Sugar.

Specific food types used in this comparison are Kohlrabi, raw and Poi.

Infographic

Kohlrabi 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.
Kohlrabi
Kohlrabi
3
:
6
Poi
Poi
Contains more Calcium +50%
Contains more Phosphorus +17.9%
Contains more Potassium +91.3%
Contains more Iron +120%
Contains more Magnesium +26.3%
Contains less Sodium -40%
Contains more Zinc +633.3%
Contains more Copper +28.7%
Contains more Manganese +166.2%
Equal in Selenium - 0.7
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +50%
Contains more Phosphorus +17.9%
Contains more Potassium +91.3%
Contains more Iron +120%
Contains more Magnesium +26.3%
Contains less Sodium -40%
Contains more Zinc +633.3%
Contains more Copper +28.7%
Contains more Manganese +166.2%
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.
Kohlrabi
Kohlrabi
1
:
9
Poi
Poi
Contains more Vitamin C +1450%
Contains more Vitamin A +83.3%
Contains more Vitamin E +379.2%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +77.6%
Contains more Vitamin B6 +82%
Contains more Folate +31.3%
Contains more Vitamin K +900%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 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 +1450%
Contains more Vitamin A +83.3%
Contains more Vitamin E +379.2%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +77.6%
Contains more Vitamin B6 +82%
Contains more Folate +31.3%
Contains more Vitamin K +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
3
:
2
Poi
Poi
Contains more Protein +347.4%
Contains more Water +27%
Contains more Other +63.9%
Contains more Fats +40%
Contains more Carbs +339.2%
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 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 +347.4%
Contains more Water +27%
Contains more Other +63.9%
Contains more Fats +40%
Contains more Carbs +339.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kohlrabi
Kohlrabi
1
:
2
Poi
Poi
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +20.8%
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +20.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Poi Opinion
Net carbs 2.6g 26.83g Poi
Protein 1.7g 0.38g Kohlrabi
Fats 0.1g 0.14g Poi
Carbs 6.2g 27.23g Poi
Calories 27kcal 112kcal Poi
Sugar 2.6g 0.39g Poi
Fiber 3.6g 0.4g Kohlrabi
Calcium 24mg 16mg Kohlrabi
Iron 0.4mg 0.88mg Poi
Magnesium 19mg 24mg Poi
Phosphorus 46mg 39mg Kohlrabi
Potassium 350mg 183mg Kohlrabi
Sodium 20mg 12mg Poi
Zinc 0.03mg 0.22mg Poi
Copper 0.129mg 0.166mg Poi
Manganese 0.139mg 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 36IU 66IU Poi
Vitamin A RAE 2µg 3µg Poi
Vitamin E 0.48mg 2.3mg Poi
Vitamin C 62mg 4mg Kohlrabi
Vitamin B1 0.05mg 0.13mg Poi
Vitamin B2 0.02mg 0.04mg Poi
Vitamin B3 0.4mg 1.1mg Poi
Vitamin B5 0.165mg 0.293mg Poi
Vitamin B6 0.15mg 0.273mg Poi
Folate 16µg 21µg Poi
Vitamin K 0.1µg 1µg Poi
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g 0.029g Kohlrabi
Monounsaturated Fat 0.007g 0.011g Poi
Polyunsaturated fat 0.048g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi 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
25%
Kohlrabi
19%
Poi
Minerals Daily Need Coverage Score
15%
Kohlrabi
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 20)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.6)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.016g)
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.