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  6. Onion vs. Poi

Onion vs. Poi — In-Depth Nutrition Comparison

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Differences between Onion and Poi

  • Onion has more Fiber, while Poi has more Vitamin E , Copper, Vitamin B6, Manganese, Iron, Vitamin B1, and Vitamin B3.
  • Poi's daily need coverage for Vitamin E is 15% higher.
  • Poi contains 4 times less Fiber than Onion. Onion contains 1.7g of Fiber, while Poi contains 0.4g.

The food types used in this comparison are Onions, raw and Poi.

Infographic

Onion 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.
Onion
Onion
2
:
8
Poi
Poi
Contains more Calcium +43.8%
Contains less Sodium -66.7%
Contains more Iron +319%
Contains more Magnesium +140%
Contains more Phosphorus +34.5%
Contains more Potassium +25.3%
Contains more Zinc +29.4%
Contains more Copper +325.6%
Contains more Manganese +186.8%
Contains more Selenium +40%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +43.8%
Contains less Sodium -66.7%
Contains more Iron +319%
Contains more Magnesium +140%
Contains more Phosphorus +34.5%
Contains more Potassium +25.3%
Contains more Zinc +29.4%
Contains more Copper +325.6%
Contains more Manganese +186.8%
Contains more Selenium +40%

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.
Onion
Onion
1
:
9
Poi
Poi
Contains more Vitamin C +85%
Contains more Vitamin A +3200%
Contains more Vitamin E +11400%
Contains more Vitamin B1 +182.6%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +848.3%
Contains more Vitamin B5 +138.2%
Contains more Vitamin B6 +127.5%
Contains more Folate +10.5%
Contains more Vitamin K +150%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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 +85%
Contains more Vitamin A +3200%
Contains more Vitamin E +11400%
Contains more Vitamin B1 +182.6%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +848.3%
Contains more Vitamin B5 +138.2%
Contains more Vitamin B6 +127.5%
Contains more Folate +10.5%
Contains more Vitamin K +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
:
3
Poi
Poi
Contains more Protein +189.5%
Contains more Water +24.4%
Contains more Fats +40%
Contains more Carbs +191.5%
Contains more Other +74.3%
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +189.5%
Contains more Water +24.4%
Contains more Fats +40%
Contains more Carbs +191.5%
Contains more Other +74.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Poi
Poi
Contains more Monounsaturated Fat +18.2%
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +241.2%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +18.2%
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +241.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Poi Opinion
Net carbs 7.64g 26.83g Poi
Protein 1.1g 0.38g Onion
Fats 0.1g 0.14g Poi
Carbs 9.34g 27.23g Poi
Calories 40kcal 112kcal Poi
Fructose 1.29g Onion
Sugar 4.24g 0.39g Poi
Fiber 1.7g 0.4g Onion
Calcium 23mg 16mg Onion
Iron 0.21mg 0.88mg Poi
Magnesium 10mg 24mg Poi
Phosphorus 29mg 39mg Poi
Potassium 146mg 183mg Poi
Sodium 4mg 12mg Onion
Zinc 0.17mg 0.22mg Poi
Copper 0.039mg 0.166mg Poi
Manganese 0.129mg 0.37mg Poi
Selenium 0.5µg 0.7µg Poi
Vitamin A 2IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 0.02mg 2.3mg Poi
Vitamin C 7.4mg 4mg Onion
Vitamin B1 0.046mg 0.13mg Poi
Vitamin B2 0.027mg 0.04mg Poi
Vitamin B3 0.116mg 1.1mg Poi
Vitamin B5 0.123mg 0.293mg Poi
Vitamin B6 0.12mg 0.273mg Poi
Folate 19µg 21µg Poi
Vitamin K 0.4µg 1µg Poi
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.042g 0.029g Poi
Monounsaturated Fat 0.013g 0.011g Onion
Polyunsaturated fat 0.017g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion 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
8%
Onion
19%
Poi
Minerals Daily Need Coverage Score
8%
Onion
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 3.85g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 15)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.2)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.