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  6. Mustard Greens vs. Poi

Mustard Greens vs. Poi — In-Depth Nutrition Comparison

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Significant differences between Mustard Greens and Poi

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Calcium, and Fiber, however, Poi is richer in Vitamin B6, and Vitamin B1.
  • Mustard Greens covers your daily Vitamin K needs 493% more than Poi.
  • Poi has 206 times less Vitamin A RAE than Mustard Greens. Mustard Greens has 618µg of Vitamin A RAE, while Poi has 3µg.

Specific food types used in this comparison are Mustard greens, cooked, boiled, drained, without salt and Poi.

Infographic

Mustard Greens 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.
Mustard Greens
Mustard Greens
3
:
6
Poi
Poi
Contains more Calcium +637.5%
Contains less Sodium -25%
Contains more Magnesium +84.6%
Contains more Potassium +13%
Contains more Copper +13.7%
Contains more Selenium +16.7%
Equal in Iron - 0.88
Equal in Phosphorus - 39
Equal in Zinc - 0.22
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 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 +637.5%
Contains less Sodium -25%
Contains more Magnesium +84.6%
Contains more Potassium +13%
Contains more Copper +13.7%
Contains more Selenium +16.7%
Equal in Iron - 0.88
Equal in Phosphorus - 39
Equal in Zinc - 0.22

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.
Mustard Greens
Mustard Greens
4
:
6
Poi
Poi
Contains more Vitamin A +18642.4%
Contains more Vitamin C +532.5%
Contains more Vitamin B2 +57.5%
Contains more Vitamin K +59170%
Contains more Vitamin E +29.2%
Contains more Vitamin B1 +217.1%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +144.2%
Contains more Vitamin B6 +178.6%
Contains more Folate +133.3%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 +18642.4%
Contains more Vitamin C +532.5%
Contains more Vitamin B2 +57.5%
Contains more Vitamin K +59170%
Contains more Vitamin E +29.2%
Contains more Vitamin B1 +217.1%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +144.2%
Contains more Vitamin B6 +178.6%
Contains more Folate +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Poi
Poi
Contains more Protein +573.7%
Contains more Fats +235.7%
Contains more Water +28.1%
Contains more Other +11.5%
Contains more Carbs +503.8%
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +573.7%
Contains more Fats +235.7%
Contains more Water +28.1%
Contains more Other +11.5%
Contains more Carbs +503.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Poi
Poi
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +26.1%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +26.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Poi Opinion
Net carbs 2.51g 26.83g Poi
Protein 2.56g 0.38g Mustard Greens
Fats 0.47g 0.14g Mustard Greens
Carbs 4.51g 27.23g Poi
Calories 26kcal 112kcal Poi
Sugar 1.41g 0.39g Poi
Fiber 2g 0.4g Mustard Greens
Calcium 118mg 16mg Mustard Greens
Iron 0.87mg 0.88mg Poi
Magnesium 13mg 24mg Poi
Phosphorus 42mg 39mg Mustard Greens
Potassium 162mg 183mg Poi
Sodium 9mg 12mg Mustard Greens
Zinc 0.22mg 0.22mg
Copper 0.146mg 0.166mg Poi
Manganese 0.37mg Poi
Selenium 0.6µg 0.7µg Poi
Vitamin A 12370IU 66IU Mustard Greens
Vitamin A RAE 618µg 3µg Mustard Greens
Vitamin E 1.78mg 2.3mg Poi
Vitamin C 25.3mg 4mg Mustard Greens
Vitamin B1 0.041mg 0.13mg Poi
Vitamin B2 0.063mg 0.04mg Mustard Greens
Vitamin B3 0.433mg 1.1mg Poi
Vitamin B5 0.12mg 0.293mg Poi
Vitamin B6 0.098mg 0.273mg Poi
Folate 9µg 21µg Poi
Vitamin K 592.7µg 1µg Mustard Greens
Saturated Fat 0.012g 0.029g Mustard Greens
Monounsaturated Fat 0.11g 0.011g Mustard Greens
Polyunsaturated fat 0.046g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
201%
Mustard Greens
19%
Poi
Minerals Daily Need Coverage Score
17%
Mustard Greens
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.02g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi
Poi is cheaper (difference - $1.4)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.017g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.