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  6. Olive vs. Poi

Olive vs. Poi — In-Depth Nutrition Comparison

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Important differences between Olive and Poi

  • Olive has more Iron, Fiber, Copper, and Calcium, however, Poi has more Vitamin B6, Manganese, Vitamin B1, and Vitamin B3.
  • Olive's daily need coverage for Sodium is 31% more.
  • Olive has 49 times more Saturated Fat than Poi. Olive has 1.415g of Saturated Fat, while Poi has 0.029g.
  • Poi is lower in Sodium.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Poi.

Infographic

Olive 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.
Olive
Olive
4
:
5
Poi
Poi
Contains more Calcium +450%
Contains more Iron +275%
Contains more Copper +51.2%
Contains more Selenium +28.6%
Contains more Magnesium +500%
Contains more Phosphorus +1200%
Contains more Potassium +2187.5%
Contains less Sodium -98.4%
Contains more Manganese +1750%
Equal in Zinc - 0.22
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 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 +450%
Contains more Iron +275%
Contains more Copper +51.2%
Contains more Selenium +28.6%
Contains more Magnesium +500%
Contains more Phosphorus +1200%
Contains more Potassium +2187.5%
Contains less Sodium -98.4%
Contains more Manganese +1750%
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.
Olive
Olive
2
:
8
Poi
Poi
Contains more Vitamin A +510.6%
Contains more Vitamin K +40%
Contains more Vitamin E +39.4%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +4233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2873%
Contains more Vitamin B5 +1853.3%
Contains more Vitamin B6 +2933.3%
Contains more Folate +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +510.6%
Contains more Vitamin K +40%
Contains more Vitamin E +39.4%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +4233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2873%
Contains more Vitamin B5 +1853.3%
Contains more Vitamin B6 +2933.3%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
:
1
Poi
Poi
Contains more Protein +121.1%
Contains more Fats +7528.6%
Contains more Water +11.7%
Contains more Other +265.6%
Contains more Carbs +335%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +121.1%
Contains more Fats +7528.6%
Contains more Water +11.7%
Contains more Other +265.6%
Contains more Carbs +335%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +1470.7%
Contains less Saturated Fat -98%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +1470.7%
Contains less Saturated Fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Poi Opinion
Net carbs 3.06g 26.83g Poi
Protein 0.84g 0.38g Olive
Fats 10.68g 0.14g Olive
Carbs 6.26g 27.23g Poi
Calories 115kcal 112kcal Olive
Sugar 0g 0.39g Olive
Fiber 3.2g 0.4g Olive
Calcium 88mg 16mg Olive
Iron 3.3mg 0.88mg Olive
Magnesium 4mg 24mg Poi
Phosphorus 3mg 39mg Poi
Potassium 8mg 183mg Poi
Sodium 735mg 12mg Poi
Zinc 0.22mg 0.22mg
Copper 0.251mg 0.166mg Olive
Manganese 0.02mg 0.37mg Poi
Selenium 0.9µg 0.7µg Olive
Vitamin A 403IU 66IU Olive
Vitamin A RAE 20µg 3µg Olive
Vitamin E 1.65mg 2.3mg Poi
Vitamin C 0.9mg 4mg Poi
Vitamin B1 0.003mg 0.13mg Poi
Vitamin B2 0mg 0.04mg Poi
Vitamin B3 0.037mg 1.1mg Poi
Vitamin B5 0.015mg 0.293mg Poi
Vitamin B6 0.009mg 0.273mg Poi
Folate 0µg 21µg Poi
Vitamin K 1.4µg 1µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.029g Poi
Monounsaturated Fat 7.888g 0.011g Olive
Polyunsaturated fat 0.911g 0.058g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
19%
Poi
Minerals Daily Need Coverage Score
35%
Olive
20%
Poi

Comparison summary

Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 723mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 1.386g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 0)
Which food is cheaper?
Poi
Poi is cheaper (difference - $3.5)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.39g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.