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  6. Peppers vs. Poi

Peppers vs. Poi — In-Depth Nutrition Comparison

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How are Peppers and Poi different?

  • Peppers are higher in Vitamin C, Vitamin K, and Vitamin A RAE, however, Poi is richer in Vitamin E , and Manganese.
  • Daily need coverage for Vitamin C from Peppers is 265% higher.
  • Peppers contain 20 times more Vitamin A RAE than Poi. While Peppers contain 59µg of Vitamin A RAE, Poi contains only 3µg.
  • Poi has less Sugar.

Peppers, hot chili, green, raw and Poi are the varieties used in this article.

Infographic

Peppers 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.
Peppers
Peppers
8
:
2
Poi
Poi
Contains more Calcium +12.5%
Contains more Iron +36.4%
Contains more Phosphorus +17.9%
Contains more Potassium +85.8%
Contains less Sodium -41.7%
Contains more Zinc +36.4%
Contains more Manganese +56.1%
Contains more Selenium +40%
Equal in Magnesium - 24
Equal in Copper - 0.166
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 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 +12.5%
Contains more Iron +36.4%
Contains more Phosphorus +17.9%
Contains more Potassium +85.8%
Contains less Sodium -41.7%
Contains more Zinc +36.4%
Contains more Manganese +56.1%
Contains more Selenium +40%
Equal in Magnesium - 24
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.
Peppers
Peppers
6
:
4
Poi
Poi
Contains more Vitamin A +1686.4%
Contains more Vitamin C +5962.5%
Contains more Vitamin B2 +125%
Contains more Vitamin K +1330%
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +380.3%
Equal in Vitamin B6 - 0.273
Equal in Folate - 21
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
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 +1686.4%
Contains more Vitamin C +5962.5%
Contains more Vitamin B2 +125%
Contains more Vitamin K +1330%
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +380.3%
Equal in Vitamin B6 - 0.273
Equal in Folate - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppers
Peppers
3
:
2
Poi
Poi
Contains more Protein +426.3%
Contains more Fats +42.9%
Contains more Water +22.5%
Contains more Carbs +187.8%
Equal in Other - 0.61
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 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 +426.3%
Contains more Fats +42.9%
Contains more Water +22.5%
Contains more Carbs +187.8%
Equal in Other - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppers
Peppers
2
:
0
Poi
Poi
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +87.9%
Equal in Monounsaturated Fat - 0.011
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +87.9%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peppers Poi Opinion
Net carbs 7.96g 26.83g Poi
Protein 2g 0.38g Peppers
Fats 0.2g 0.14g Peppers
Carbs 9.46g 27.23g Poi
Calories 40kcal 112kcal Poi
Sugar 5.1g 0.39g Poi
Fiber 1.5g 0.4g Peppers
Calcium 18mg 16mg Peppers
Iron 1.2mg 0.88mg Peppers
Magnesium 25mg 24mg Peppers
Phosphorus 46mg 39mg Peppers
Potassium 340mg 183mg Peppers
Sodium 7mg 12mg Peppers
Zinc 0.3mg 0.22mg Peppers
Copper 0.174mg 0.166mg Peppers
Manganese 0.237mg 0.37mg Poi
Selenium 0.5µg 0.7µg Poi
Vitamin A 1179IU 66IU Peppers
Vitamin A RAE 59µg 3µg Peppers
Vitamin E 0.69mg 2.3mg Poi
Vitamin C 242.5mg 4mg Peppers
Vitamin B1 0.09mg 0.13mg Poi
Vitamin B2 0.09mg 0.04mg Peppers
Vitamin B3 0.95mg 1.1mg Poi
Vitamin B5 0.061mg 0.293mg Poi
Vitamin B6 0.278mg 0.273mg Peppers
Folate 23µg 21µg Peppers
Vitamin K 14.3µg 1µg Peppers
Tryptophan 0.026mg Peppers
Threonine 0.074mg Peppers
Isoleucine 0.065mg Peppers
Leucine 0.105mg Peppers
Lysine 0.089mg Peppers
Methionine 0.024mg Peppers
Phenylalanine 0.062mg Peppers
Valine 0.084mg Peppers
Histidine 0.041mg Peppers
Saturated Fat 0.021g 0.029g Peppers
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.109g 0.058g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers 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
90%
Peppers
19%
Poi
Minerals Daily Need Coverage Score
22%
Peppers
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 4.71g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 10)
Which food is cheaper?
Poi
Poi is cheaper (difference - $1)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.