Pea vs. Poi — In-Depth Nutrition Comparison

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The main differences between Pea and Poi

Pea is richer in Vitamin B5, Vitamin K, Fiber, Vitamin C, Phosphorus, Vitamin B1, Folate, Zinc, and Vitamin B2, yet Poi is richer in Vitamin E .
Daily need coverage for Vitamin B5 from Pea is 3054% higher.
Pea contains 26 times more Vitamin K than Poi. Pea contains 25.9µg of Vitamin K, while Poi contains 1µg.

Food types used in this article are Peas, green, cooked, boiled, drained, without salt and Poi.

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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.

Pea

Poi

Contains more Calcium +68.8%

Contains more Iron +75%

Contains more Magnesium +62.5%

Contains more Phosphorus +200%

Contains more Potassium +48.1%

Contains less Sodium -75%

Contains more Zinc +440.9%

Contains more Manganese +41.9%

Contains more Selenium +171.4%

Equal in Copper - 0.166

Pea

Poi

Contains more Calcium +68.8%

Contains more Iron +75%

Contains more Magnesium +62.5%

Contains more Phosphorus +200%

Contains more Potassium +48.1%

Contains less Sodium -75%

Contains more Zinc +440.9%

Contains more Manganese +41.9%

Contains more Selenium +171.4%

Equal in Copper - 0.166

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.

Pea

Poi

Contains more Vitamin A +1113.6%

Contains more Vitamin C +255%

Contains more Vitamin B1 +99.2%

Contains more Vitamin B2 +272.5%

Contains more Vitamin B3 +83.7%

Contains more Vitamin B5 +52118.4%

Contains more Folate +200%

Contains more Vitamin K +2490%

Contains more Vitamin E +1542.9%

Contains more Vitamin B6 +26.4%

Pea

Poi

Contains more Vitamin A +1113.6%

Contains more Vitamin C +255%

Contains more Vitamin B1 +99.2%

Contains more Vitamin B2 +272.5%

Contains more Vitamin B3 +83.7%

Contains more Vitamin B5 +52118.4%

Contains more Folate +200%

Contains more Vitamin K +2490%

Contains more Vitamin E +1542.9%

Contains more Vitamin B6 +26.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Pea

Poi

Contains more Protein +1310.5%

Contains more Fats +57.1%

Contains more Other +50.8%

Contains more Carbs +74.2%

Equal in Water - 71.64

Pea

Protein: 5.36 g

Fats: 0.22 g

Carbs: 15.63 g

Water: 77.87 g

Other: 0.92 g

Poi

Protein: 0.38 g

Fats: 0.14 g

Carbs: 27.23 g

Water: 71.64 g

Other: 0.61 g

Contains more Protein +1310.5%

Contains more Fats +57.1%

Contains more Other +50.8%

Contains more Carbs +74.2%

Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison

Pea

Poi

Contains more Monounsaturated Fat +72.7%

Contains more Polyunsaturated fat +75.9%

Contains less Saturated Fat -25.6%

Pea

Saturated Fat: 0.039 g

Monounsaturated Fat: 0.019 g

Polyunsaturated fat: 0.102 g

Poi

Saturated Fat: 0.029 g

Monounsaturated Fat: 0.011 g

Polyunsaturated fat: 0.058 g

Contains more Monounsaturated Fat +72.7%

Contains more Polyunsaturated fat +75.9%

Contains less Saturated Fat -25.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Lower in Sodium
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	10.13g	26.83g
Protein	5.36g	0.38g
Fats	0.22g	0.14g
Carbs	15.63g	27.23g
Calories	84kcal	112kcal
Fructose	0.41g
Sugar	5.93g	0.39g
Fiber	5.5g	0.4g
Calcium	27mg	16mg
Iron	1.54mg	0.88mg
Magnesium	39mg	24mg
Phosphorus	117mg	39mg
Potassium	271mg	183mg
Sodium	3mg	12mg
Zinc	1.19mg	0.22mg
Copper	0.173mg	0.166mg
Manganese	0.525mg	0.37mg
Selenium	1.9µg	0.7µg
Vitamin A	801IU	66IU
Vitamin A RAE	40µg	3µg
Vitamin E	0.14mg	2.3mg
Vitamin C	14.2mg	4mg
Vitamin B1	0.259mg	0.13mg
Vitamin B2	0.149mg	0.04mg
Vitamin B3	2.021mg	1.1mg
Vitamin B5	153mg	0.293mg
Vitamin B6	0.216mg	0.273mg
Folate	63µg	21µg
Vitamin K	25.9µg	1µg
Tryptophan	0.037mg
Threonine	0.201mg
Isoleucine	0.193mg
Leucine	0.32mg
Lysine	0.314mg
Methionine	0.081mg
Phenylalanine	0.198mg
Valine	0.232mg
Histidine	0.105mg
Saturated Fat	0.039g	0.029g
Monounsaturated Fat	0.019g	0.011g
Polyunsaturated fat	0.102g	0.058g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

798%

19%

Minerals Daily Need Coverage Score

34%

20%

Comparison summary

Which food is lower in Sugar?

Poi is lower in Sugar (difference - 5.54g)

Which food is lower in Saturated Fat?

Poi is lower in Saturated Fat (difference - 0.01g)

Which food is lower in glycemic index?

Poi is lower in glycemic index (difference - 54)

Which food is cheaper?

Poi is cheaper (difference - $0.3)

Which food contains less Sodium?

Pea contains less Sodium (difference - 9mg)

Which food is richer in minerals?

Pea is relatively richer in minerals

Which food is richer in vitamins?

Pea is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)