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  6. Lotus root vs. Poi

Lotus root vs. Poi — In-Depth Nutrition Comparison

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Summary of differences between Lotus root and Poi

  • Poi has less Vitamin C, Fiber, Vitamin B2, Potassium, Copper, and Phosphorus than Lotus root.
  • Lotus root covers your daily need of Vitamin C 44% more than Poi.
  • Lotus root has 12 times more Fiber than Poi. While Lotus root has 4.9g of Fiber, Poi has only 0.4g.

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

Infographic

Lotus root 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.
Lotus root
Lotus root
6
:
3
Poi
Poi
Contains more Calcium +181.3%
Contains more Iron +31.8%
Contains more Phosphorus +156.4%
Contains more Potassium +203.8%
Contains more Zinc +77.3%
Contains more Copper +54.8%
Contains less Sodium -70%
Contains more Manganese +41.8%
Equal in Magnesium - 24
Equal in Selenium - 0.7
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 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 +181.3%
Contains more Iron +31.8%
Contains more Phosphorus +156.4%
Contains more Potassium +203.8%
Contains more Zinc +77.3%
Contains more Copper +54.8%
Contains less Sodium -70%
Contains more Manganese +41.8%
Equal in Magnesium - 24
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.
Lotus root
Lotus root
4
:
6
Poi
Poi
Contains more Vitamin C +1000%
Contains more Vitamin B1 +23.1%
Contains more Vitamin B2 +450%
Contains more Vitamin B5 +28.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +175%
Contains more Folate +61.5%
Equal in Vitamin B6 - 0.273
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 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 C +1000%
Contains more Vitamin B1 +23.1%
Contains more Vitamin B2 +450%
Contains more Vitamin B5 +28.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +175%
Contains more Folate +61.5%
Equal in Vitamin B6 - 0.273

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
3
:
2
Poi
Poi
Contains more Protein +584.2%
Contains more Water +10.4%
Contains more Other +59%
Contains more Fats +40%
Contains more Carbs +58%
Equal in Water - 71.64
Lotus root
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 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 +584.2%
Contains more Water +10.4%
Contains more Other +59%
Contains more Fats +40%
Contains more Carbs +58%
Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
1
:
2
Poi
Poi
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +190%
Equal in Saturated Fat - 0.029
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +190%
Equal in Saturated Fat - 0.029

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lotus root Poi Opinion
Net carbs 12.33g 26.83g Poi
Protein 2.6g 0.38g Lotus root
Fats 0.1g 0.14g Poi
Carbs 17.23g 27.23g Poi
Calories 74kcal 112kcal Poi
Sugar 0.39g Lotus root
Fiber 4.9g 0.4g Lotus root
Calcium 45mg 16mg Lotus root
Iron 1.16mg 0.88mg Lotus root
Magnesium 23mg 24mg Poi
Phosphorus 100mg 39mg Lotus root
Potassium 556mg 183mg Lotus root
Sodium 40mg 12mg Poi
Zinc 0.39mg 0.22mg Lotus root
Copper 0.257mg 0.166mg Lotus root
Manganese 0.261mg 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 2.3mg Poi
Vitamin C 44mg 4mg Lotus root
Vitamin B1 0.16mg 0.13mg Lotus root
Vitamin B2 0.22mg 0.04mg Lotus root
Vitamin B3 0.4mg 1.1mg Poi
Vitamin B5 0.377mg 0.293mg Lotus root
Vitamin B6 0.258mg 0.273mg Poi
Folate 13µg 21µg Poi
Vitamin K 1µg Poi
Tryptophan 0.02mg Lotus root
Threonine 0.051mg Lotus root
Isoleucine 0.054mg Lotus root
Leucine 0.069mg Lotus root
Lysine 0.094mg Lotus root
Methionine 0.022mg Lotus root
Phenylalanine 0.047mg Lotus root
Valine 0.055mg Lotus root
Histidine 0.038mg Lotus root
Saturated Fat 0.03g 0.029g Poi
Monounsaturated Fat 0.02g 0.011g Lotus root
Polyunsaturated fat 0.02g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root 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
28%
Lotus root
19%
Poi
Minerals Daily Need Coverage Score
30%
Lotus root
20%
Poi

Comparison summary

Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.39g)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.