Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Nori
  5. Compare
  6. Nori vs. Poi

Nori vs. Poi — In-Depth Nutrition Comparison

Compare

A recap on differences between Nori and Poi

  • Nori is higher in Vitamin C, Folate, Vitamin B2, Vitamin A RAE, Manganese, Iron, Copper, and Zinc, yet Poi is higher in Vitamin B6, and Vitamin E .
  • Nori covers your daily Vitamin C needs 39% more than Poi.
  • Nori contains 87 times more Vitamin A RAE than Poi. While Nori contains 260µg of Vitamin A RAE, Poi contains only 3µg.

Food varieties used in this article are Seaweed, laver, raw and Poi.

Infographic

Nori 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.
Nori
Nori
7
:
2
Poi
Poi
Contains more Calcium +337.5%
Contains more Iron +104.5%
Contains more Phosphorus +48.7%
Contains more Potassium +94.5%
Contains more Zinc +377.3%
Contains more Copper +59%
Contains more Manganese +167%
Contains more Magnesium +1100%
Contains less Sodium -75%
Equal in Selenium - 0.7
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 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 +337.5%
Contains more Iron +104.5%
Contains more Phosphorus +48.7%
Contains more Potassium +94.5%
Contains more Zinc +377.3%
Contains more Copper +59%
Contains more Manganese +167%
Contains more Magnesium +1100%
Contains less Sodium -75%
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.
Nori
Nori
7
:
3
Poi
Poi
Contains more Vitamin A +7781.8%
Contains more Vitamin C +875%
Contains more Vitamin B2 +1015%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +77.8%
Contains more Folate +595.2%
Contains more Vitamin K +300%
Contains more Vitamin E +130%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B6 +71.7%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
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 +7781.8%
Contains more Vitamin C +875%
Contains more Vitamin B2 +1015%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +77.8%
Contains more Folate +595.2%
Contains more Vitamin K +300%
Contains more Vitamin E +130%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B6 +71.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
4
:
1
Poi
Poi
Contains more Protein +1428.9%
Contains more Fats +100%
Contains more Water +18.7%
Contains more Other +518%
Contains more Carbs +432.9%
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 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 +1428.9%
Contains more Fats +100%
Contains more Water +18.7%
Contains more Other +518%
Contains more Carbs +432.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +89.7%
Contains less Saturated Fat -52.5%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +89.7%
Contains less Saturated Fat -52.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nori Poi
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Nori Poi Opinion
Net carbs 4.81g 26.83g Poi
Protein 5.81g 0.38g Nori
Fats 0.28g 0.14g Nori
Carbs 5.11g 27.23g Poi
Calories 35kcal 112kcal Poi
Sugar 0.49g 0.39g Poi
Fiber 0.3g 0.4g Poi
Calcium 70mg 16mg Nori
Iron 1.8mg 0.88mg Nori
Magnesium 2mg 24mg Poi
Phosphorus 58mg 39mg Nori
Potassium 356mg 183mg Nori
Sodium 48mg 12mg Poi
Zinc 1.05mg 0.22mg Nori
Copper 0.264mg 0.166mg Nori
Manganese 0.988mg 0.37mg Nori
Selenium 0.7µg 0.7µg
Vitamin A 5202IU 66IU Nori
Vitamin A RAE 260µg 3µg Nori
Vitamin E 1mg 2.3mg Poi
Vitamin C 39mg 4mg Nori
Vitamin B1 0.098mg 0.13mg Poi
Vitamin B2 0.446mg 0.04mg Nori
Vitamin B3 1.47mg 1.1mg Nori
Vitamin B5 0.521mg 0.293mg Nori
Vitamin B6 0.159mg 0.273mg Poi
Folate 146µg 21µg Nori
Vitamin K 4µg 1µg Nori
Tryptophan 0.043mg Nori
Threonine 0.232mg Nori
Isoleucine 0.259mg Nori
Leucine 0.501mg Nori
Lysine 0.222mg Nori
Methionine 0.145mg Nori
Phenylalanine 0.273mg Nori
Valine 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.061g 0.029g Poi
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 0.011g Nori
Polyunsaturated fat 0.11g 0.058g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Poi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Nori
Nori vs Seaweed
Seaweed
Nori
Nori vs Water
Water
Nori
Nori vs Wakame
Wakame
Poi
Poi vs Russet potato raw
Russet potato raw
Poi
Poi vs Potato wedges
Potato wedges
Poi
Poi vs Potato flour
Potato flour

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
67%
Nori
19%
Poi
Minerals Daily Need Coverage Score
40%
Nori
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.032g)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori 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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.