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  6. Poi vs. Arepa

Poi vs. Arepa — In-Depth Nutrition Comparison

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The main differences between Poi and Arepa

  • Poi is richer in Copper, Vitamin E , Vitamin B6, and Manganese, yet Arepa is richer in Phosphorus, Selenium, Fiber, and Calcium.
  • Daily need coverage for Copper from Poi is 15% higher.
  • Poi contains 8 times more Vitamin E than Arepa. Poi contains 2.3mg of Vitamin E , while Arepa contains 0.29mg.
  • Poi contains less Sodium.

Food types used in this article are Poi and Restaurant, Latino, arepa (unleavened cornmeal bread).

Infographic

Poi vs Arepa 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.
Poi
Poi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Arepa
Arepa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Contains more PotassiumPotassium +108%
Contains more CopperCopper +453.3%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +219%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +456.3%
Contains more IronIron +18.2%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +771.4%

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.
Poi
Poi
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 4% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Arepa
Arepa
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 5.8% 0% 18% 9.7% 17% 12% 25% 0% 8.8% 0% 2.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +693.1%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more Vitamin B5Vitamin B5 +45%
Contains more Vitamin B6Vitamin B6 +155.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +279.5%
Contains more Vitamin AVitamin A +222.7%
Contains more Vitamin KVitamin K +250%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.042mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Arepa
Arepa
4
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
Contains more WaterWater +41%
Contains more ProteinProtein +1342.1%
Contains more FatsFats +3742.9%
Contains more CarbsCarbs +36.4%
Contains more OtherOther +96.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
30% 11% 59%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Arepa
Arepa
2
54% 28% 18%
Saturated Fat: Sat. Fat 2.902 g
Monounsaturated Fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
Contains less Sat. FatSaturated Fat -99%
Contains more Mono. FatMonounsaturated Fat +13663.6%
Contains more Poly. FatPolyunsaturated fat +1605.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Arepa Opinion
Calories 112kcal 219kcal Arepa
Protein 0.38g 5.48g Arepa
Fats 0.14g 5.38g Arepa
Vitamin C 4mg Poi
Net carbs 26.83g 34.54g Arepa
Carbs 27.23g 37.14g Arepa
Cholesterol 0mg 5mg Poi
Magnesium 24mg 27mg Arepa
Calcium 16mg 89mg Arepa
Potassium 183mg 88mg Poi
Iron 0.88mg 1.04mg Arepa
Sugar 0.39g 0.87g Poi
Fiber 0.4g 2.6g Arepa
Copper 0.166mg 0.03mg Poi
Zinc 0.22mg 0.8mg Arepa
Phosphorus 39mg 117mg Arepa
Sodium 12mg 270mg Poi
Vitamin A 66IU 213IU Arepa
Vitamin A RAE 3µg 61µg Arepa
Vitamin E 2.3mg 0.29mg Poi
Manganese 0.37mg 0.116mg Poi
Selenium 0.7µg 6.1µg Arepa
Vitamin B1 0.13mg 0.07mg Poi
Vitamin B2 0.04mg 0.042mg Arepa
Vitamin B3 1.1mg 0.888mg Poi
Vitamin B5 0.293mg 0.202mg Poi
Vitamin B6 0.273mg 0.107mg Poi
Vitamin K 1µg 3.5µg Arepa
Folate 21µg Poi
Trans Fat 0g 0.157g Poi
Choline 16.7mg 4.4mg Poi
Saturated Fat 0.029g 2.902g Poi
Monounsaturated Fat 0.011g 1.514g Arepa
Polyunsaturated fat 0.058g 0.989g Arepa
Tryptophan 0.048mg Arepa
Threonine 0.193mg Arepa
Isoleucine 0.207mg Arepa
Leucine 0.671mg Arepa
Lysine 0.228mg Arepa
Methionine 0.131mg Arepa
Phenylalanine 0.276mg Arepa
Valine 0.276mg Arepa
Histidine 0.166mg Arepa
Omega-3 - EPA 0g 0.003g Arepa
Omega-3 - ALA 0.065g Arepa
Omega-3 - DPA 0g 0.003g Arepa
Omega-6 - Gamma-linoleic acid 0.002g Arepa
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Arepa
Omega-6 - Eicosadienoic acid 0.003g Arepa
Omega-6 - Linoleic acid 0.825g Arepa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Arepa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Poi
8%
Arepa
Minerals Daily Need Coverage Score
20%
Poi
26%
Arepa

Comparison summary

Which food is lower in Cholesterol?
Poi
Poi is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 258mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 2.873g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is richer in minerals?
Arepa
Arepa is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/nutrients
  2. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/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.