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  6. Lambsquarters vs. Poi

Lambsquarters vs. Poi — In-Depth Nutrition Comparison

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Summary of differences between Lambsquarters and Poi

  • Poi has less Vitamin C, Vitamin A RAE, Vitamin B2, Calcium, Manganese, Fiber, Copper, and Potassium than Lambsquarters.
  • Lambsquarters covers your daily need of Vitamin C 84% more than Poi.
  • Lambsquarters have 193 times more Vitamin A RAE than Poi. While Lambsquarters have 580µg of Vitamin A RAE, Poi has only 3µg.

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

Infographic

Lambsquarters 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.
Lambsquarters
Lambsquarters
9
:
1
Poi
Poi
Contains more Calcium +1831.3%
Contains more Iron +36.4%
Contains more Magnesium +41.7%
Contains more Phosphorus +84.6%
Contains more Potassium +147%
Contains more Zinc +100%
Contains more Copper +76.5%
Contains more Manganese +111.4%
Contains more Selenium +28.6%
Contains less Sodium -72.1%
Lambsquarters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 93% 45% 25% 31% 40% 6% 12% 98% 102% 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 +1831.3%
Contains more Iron +36.4%
Contains more Magnesium +41.7%
Contains more Phosphorus +84.6%
Contains more Potassium +147%
Contains more Zinc +100%
Contains more Copper +76.5%
Contains more Manganese +111.4%
Contains more Selenium +28.6%
Contains less Sodium -72.1%

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.
Lambsquarters
Lambsquarters
7
:
3
Poi
Poi
Contains more Vitamin A +17475.8%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +23.1%
Contains more Vitamin B2 +1000%
Contains more Folate +42.9%
Contains more Vitamin B5 +218.5%
Equal in Vitamin B3 - 1.1
Equal in Vitamin B6 - 0.273
Lambsquarters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 696% 0% 0% 267% 40% 102% 23% 6% 64% 23% 0% 0%
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 +17475.8%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +23.1%
Contains more Vitamin B2 +1000%
Contains more Folate +42.9%
Contains more Vitamin B5 +218.5%
Equal in Vitamin B3 - 1.1
Equal in Vitamin B6 - 0.273

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lambsquarters
Lambsquarters
4
:
1
Poi
Poi
Contains more Protein +1005.3%
Contains more Fats +471.4%
Contains more Water +17.7%
Contains more Other +457.4%
Contains more Carbs +273%
Lambsquarters
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 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 +1005.3%
Contains more Fats +471.4%
Contains more Water +17.7%
Contains more Other +457.4%
Contains more Carbs +273%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lambsquarters
Lambsquarters
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +1263.6%
Contains more Polyunsaturated fat +505.2%
Contains less Saturated Fat -50.8%
Lambsquarters
11% 27% 63%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.351 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +1263.6%
Contains more Polyunsaturated fat +505.2%
Contains less Saturated Fat -50.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lambsquarters Poi Opinion
Net carbs 3.3g 26.83g Poi
Protein 4.2g 0.38g Lambsquarters
Fats 0.8g 0.14g Lambsquarters
Carbs 7.3g 27.23g Poi
Calories 43kcal 112kcal Poi
Sugar 0.39g Lambsquarters
Fiber 4g 0.4g Lambsquarters
Calcium 309mg 16mg Lambsquarters
Iron 1.2mg 0.88mg Lambsquarters
Magnesium 34mg 24mg Lambsquarters
Phosphorus 72mg 39mg Lambsquarters
Potassium 452mg 183mg Lambsquarters
Sodium 43mg 12mg Poi
Zinc 0.44mg 0.22mg Lambsquarters
Copper 0.293mg 0.166mg Lambsquarters
Manganese 0.782mg 0.37mg Lambsquarters
Selenium 0.9µg 0.7µg Lambsquarters
Vitamin A 11600IU 66IU Lambsquarters
Vitamin A RAE 580µg 3µg Lambsquarters
Vitamin E 2.3mg Poi
Vitamin C 80mg 4mg Lambsquarters
Vitamin B1 0.16mg 0.13mg Lambsquarters
Vitamin B2 0.44mg 0.04mg Lambsquarters
Vitamin B3 1.2mg 1.1mg Lambsquarters
Vitamin B5 0.092mg 0.293mg Poi
Vitamin B6 0.274mg 0.273mg Lambsquarters
Folate 30µg 21µg Lambsquarters
Vitamin K 1µg Poi
Tryptophan 0.038mg Lambsquarters
Threonine 0.163mg Lambsquarters
Isoleucine 0.253mg Lambsquarters
Leucine 0.35mg Lambsquarters
Lysine 0.354mg Lambsquarters
Methionine 0.049mg Lambsquarters
Phenylalanine 0.166mg Lambsquarters
Valine 0.226mg Lambsquarters
Histidine 0.116mg Lambsquarters
Saturated Fat 0.059g 0.029g Poi
Monounsaturated Fat 0.15g 0.011g Lambsquarters
Polyunsaturated fat 0.351g 0.058g Lambsquarters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lambsquarters 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
101%
Lambsquarters
19%
Poi
Minerals Daily Need Coverage Score
45%
Lambsquarters
20%
Poi

Comparison summary

Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.03g)
Which food is lower in Sugar?
Lambsquarters
Lambsquarters is lower in Sugar (difference - 0.39g)
Which food is richer in minerals?
Lambsquarters
Lambsquarters is relatively richer in minerals
Which food is richer in vitamins?
Lambsquarters
Lambsquarters 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 ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/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.