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  6. Nopales vs. Poi

Nopales vs. Poi — In-Depth Nutrition Comparison

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Important differences between Nopales and Poi

  • Nopales have more Calcium, Fiber, Magnesium, and Vitamin C, however, Poi have more Vitamin B6, Vitamin E , Copper, and Vitamin B1.
  • Poi's daily need coverage for Vitamin B6 is 16% more.
  • Nopales have 10 times more Calcium than Poi. Nopales have 164mg of Calcium, while Poi has 16mg.

The food varieties used in the comparison are Nopales, raw and Poi.

Infographic

Nopales 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.
Nopales
Nopales
5
:
4
Poi
Poi
Contains more Calcium +925%
Contains more Magnesium +116.7%
Contains more Potassium +40.4%
Contains more Zinc +13.6%
Contains more Manganese +23.5%
Contains more Iron +49.2%
Contains more Phosphorus +143.8%
Contains less Sodium -42.9%
Contains more Copper +219.2%
Equal in Selenium - 0.7
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 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 +925%
Contains more Magnesium +116.7%
Contains more Potassium +40.4%
Contains more Zinc +13.6%
Contains more Manganese +23.5%
Contains more Iron +49.2%
Contains more Phosphorus +143.8%
Contains less Sodium -42.9%
Contains more Copper +219.2%
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.
Nopales
Nopales
4
:
6
Poi
Poi
Contains more Vitamin A +592.4%
Contains more Vitamin C +132.5%
Contains more Vitamin K +430%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +983.3%
Contains more Vitamin B3 +168.3%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +290%
Contains more Folate +600%
Equal in Vitamin B2 - 0.04
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
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 +592.4%
Contains more Vitamin C +132.5%
Contains more Vitamin K +430%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +983.3%
Contains more Vitamin B3 +168.3%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +290%
Contains more Folate +600%
Equal in Vitamin B2 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
3
:
2
Poi
Poi
Contains more Protein +247.4%
Contains more Water +31.4%
Contains more Other +86.9%
Contains more Fats +55.6%
Contains more Carbs +717.7%
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 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 +247.4%
Contains more Water +31.4%
Contains more Other +86.9%
Contains more Fats +55.6%
Contains more Carbs +717.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
2
:
1
Poi
Poi
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +16%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +16%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nopales Poi Opinion
Net carbs 1.13g 26.83g Poi
Protein 1.32g 0.38g Nopales
Fats 0.09g 0.14g Poi
Carbs 3.33g 27.23g Poi
Calories 16kcal 112kcal Poi
Sugar 1.15g 0.39g Poi
Fiber 2.2g 0.4g Nopales
Calcium 164mg 16mg Nopales
Iron 0.59mg 0.88mg Poi
Magnesium 52mg 24mg Nopales
Phosphorus 16mg 39mg Poi
Potassium 257mg 183mg Nopales
Sodium 21mg 12mg Poi
Zinc 0.25mg 0.22mg Nopales
Copper 0.052mg 0.166mg Poi
Manganese 0.457mg 0.37mg Nopales
Selenium 0.7µg 0.7µg
Vitamin A 457IU 66IU Nopales
Vitamin A RAE 23µg 3µg Nopales
Vitamin E 0mg 2.3mg Poi
Vitamin C 9.3mg 4mg Nopales
Vitamin B1 0.012mg 0.13mg Poi
Vitamin B2 0.041mg 0.04mg Nopales
Vitamin B3 0.41mg 1.1mg Poi
Vitamin B5 0.167mg 0.293mg Poi
Vitamin B6 0.07mg 0.273mg Poi
Folate 3µg 21µg Poi
Vitamin K 5.3µg 1µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.059mg Nopales
Methionine 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0.016g 0.029g Nopales
Monounsaturated Fat 0.018g 0.011g Nopales
Polyunsaturated fat 0.05g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales 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
10%
Nopales
19%
Poi
Minerals Daily Need Coverage Score
23%
Nopales
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 7)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.013g)
Which food is richer in minerals?
Nopales
Nopales 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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.