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  6. Jalapeño vs. Poi

Jalapeño vs. Poi — In-Depth Nutrition Comparison

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How are Jalapeño and Poi different?

  • Jalapeño has more Vitamin C, Vitamin K, Vitamin B6, Fiber, Vitamin E , and Vitamin A RAE, however, Poi is richer in Copper, Manganese, Iron, and Vitamin B1.
  • Jalapeño covers your daily need of Vitamin C 127% more than Poi.
  • Jalapeño has 19 times more Vitamin K than Poi. Jalapeño has 18.5µg of Vitamin K, while Poi has 1µg.

Peppers, jalapeno, raw and Poi types were used in this article.

Infographic

Jalapeño 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.
Jalapeño
Jalapeño
2
:
8
Poi
Poi
Contains more Potassium +35.5%
Contains less Sodium -75%
Contains more Calcium +33.3%
Contains more Iron +252%
Contains more Magnesium +60%
Contains more Phosphorus +50%
Contains more Zinc +57.1%
Contains more Copper +260.9%
Contains more Manganese +281.4%
Contains more Selenium +75%
Jalapeño
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Potassium +35.5%
Contains less Sodium -75%
Contains more Calcium +33.3%
Contains more Iron +252%
Contains more Magnesium +60%
Contains more Phosphorus +50%
Contains more Zinc +57.1%
Contains more Copper +260.9%
Contains more Manganese +281.4%
Contains more Selenium +75%

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.
Jalapeño
Jalapeño
9
:
1
Poi
Poi
Contains more Vitamin A +1533.3%
Contains more Vitamin E +55.7%
Contains more Vitamin C +2865%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B6 +53.5%
Contains more Folate +28.6%
Contains more Vitamin K +1750%
Contains more Vitamin B1 +225%
Equal in Vitamin B5 - 0.293
Jalapeño
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
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 +1533.3%
Contains more Vitamin E +55.7%
Contains more Vitamin C +2865%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B6 +53.5%
Contains more Folate +28.6%
Contains more Vitamin K +1750%
Contains more Vitamin B1 +225%
Equal in Vitamin B5 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jalapeño
Jalapeño
3
:
2
Poi
Poi
Contains more Protein +139.5%
Contains more Fats +164.3%
Contains more Water +28%
Contains more Carbs +318.9%
Contains more Other +15.1%
Jalapeño
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 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 +139.5%
Contains more Fats +164.3%
Contains more Water +28%
Contains more Carbs +318.9%
Contains more Other +15.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jalapeño
Jalapeño
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +163.6%
Contains more Polyunsaturated fat +93.1%
Contains less Saturated Fat -68.5%
Jalapeño
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +163.6%
Contains more Polyunsaturated fat +93.1%
Contains less Saturated Fat -68.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jalapeño Poi Opinion
Net carbs 3.7g 26.83g Poi
Protein 0.91g 0.38g Jalapeño
Fats 0.37g 0.14g Jalapeño
Carbs 6.5g 27.23g Poi
Calories 29kcal 112kcal Poi
Fructose 2.63g Jalapeño
Sugar 4.12g 0.39g Poi
Fiber 2.8g 0.4g Jalapeño
Calcium 12mg 16mg Poi
Iron 0.25mg 0.88mg Poi
Magnesium 15mg 24mg Poi
Phosphorus 26mg 39mg Poi
Potassium 248mg 183mg Jalapeño
Sodium 3mg 12mg Jalapeño
Zinc 0.14mg 0.22mg Poi
Copper 0.046mg 0.166mg Poi
Manganese 0.097mg 0.37mg Poi
Selenium 0.4µg 0.7µg Poi
Vitamin A 1078IU 66IU Jalapeño
Vitamin A RAE 54µg 3µg Jalapeño
Vitamin E 3.58mg 2.3mg Jalapeño
Vitamin C 118.6mg 4mg Jalapeño
Vitamin B1 0.04mg 0.13mg Poi
Vitamin B2 0.07mg 0.04mg Jalapeño
Vitamin B3 1.28mg 1.1mg Jalapeño
Vitamin B5 0.315mg 0.293mg Jalapeño
Vitamin B6 0.419mg 0.273mg Jalapeño
Folate 27µg 21µg Jalapeño
Vitamin K 18.5µg 1µg Jalapeño
Saturated Fat 0.092g 0.029g Poi
Monounsaturated Fat 0.029g 0.011g Jalapeño
Polyunsaturated fat 0.112g 0.058g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jalapeño 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
64%
Jalapeño
19%
Poi
Minerals Daily Need Coverage Score
9%
Jalapeño
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 3.73g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.8)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.