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  6. Poi vs. Beetroot

Poi vs. Beetroot — In-Depth Nutrition Comparison

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How are Poi and Beetroot different?

  • Poi is higher in Vitamin B6, Vitamin E , Copper, and Vitamin B1, however, Beetroot is richer in Folate, and Fiber.
  • Daily need coverage for Folate from Beetroot is 22% higher.
  • Poi contains 58 times more Vitamin E than Beetroot. While Poi contains 2.3mg of Vitamin E , Beetroot contains only 0.04mg.
  • Poi has less Sugar.

Poi and Beets, raw are the varieties used in this article.

Infographic

Poi vs Beetroot 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
5
:
3
Beetroot
Beetroot
Contains less Sodium -84.6%
Contains more Copper +121.3%
Contains more Manganese +12.5%
Contains more Potassium +77.6%
Contains more Zinc +59.1%
Equal in Calcium - 16
Equal in Iron - 0.8
Equal in Magnesium - 23
Equal in Phosphorus - 40
Equal in Selenium - 0.7
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains less Sodium -84.6%
Contains more Copper +121.3%
Contains more Manganese +12.5%
Contains more Potassium +77.6%
Contains more Zinc +59.1%
Equal in Calcium - 16
Equal in Iron - 0.8
Equal in Magnesium - 23
Equal in Phosphorus - 40
Equal in Selenium - 0.7

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
7
:
2
Beetroot
Beetroot
Contains more Vitamin A +100%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +319.4%
Contains more Vitamin B3 +229.3%
Contains more Vitamin B5 +89%
Contains more Vitamin B6 +307.5%
Contains more Vitamin K +400%
Contains more Vitamin C +22.5%
Contains more Folate +419%
Equal in Vitamin B2 - 0.04
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +100%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +319.4%
Contains more Vitamin B3 +229.3%
Contains more Vitamin B5 +89%
Contains more Vitamin B6 +307.5%
Contains more Vitamin K +400%
Contains more Vitamin C +22.5%
Contains more Folate +419%
Equal in Vitamin B2 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Beetroot
Beetroot
Contains more Carbs +184.8%
Contains more Protein +323.7%
Contains more Fats +21.4%
Contains more Water +22.3%
Contains more Other +77%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Carbs +184.8%
Contains more Protein +323.7%
Contains more Fats +21.4%
Contains more Water +22.3%
Contains more Other +77%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
0
:
3
Beetroot
Beetroot
Contains more Monounsaturated Fat +190.9%
Equal in Saturated Fat - 0.027
Equal in Polyunsaturated fat - 0.06
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +190.9%
Equal in Saturated Fat - 0.027
Equal in Polyunsaturated fat - 0.06

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Beetroot Opinion
Net carbs 26.83g 6.76g Poi
Protein 0.38g 1.61g Beetroot
Fats 0.14g 0.17g Beetroot
Carbs 27.23g 9.56g Poi
Calories 112kcal 43kcal Poi
Sugar 0.39g 6.76g Poi
Fiber 0.4g 2.8g Beetroot
Calcium 16mg 16mg
Iron 0.88mg 0.8mg Poi
Magnesium 24mg 23mg Poi
Phosphorus 39mg 40mg Beetroot
Potassium 183mg 325mg Beetroot
Sodium 12mg 78mg Poi
Zinc 0.22mg 0.35mg Beetroot
Copper 0.166mg 0.075mg Poi
Manganese 0.37mg 0.329mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 66IU 33IU Poi
Vitamin A RAE 3µg 2µg Poi
Vitamin E 2.3mg 0.04mg Poi
Vitamin C 4mg 4.9mg Beetroot
Vitamin B1 0.13mg 0.031mg Poi
Vitamin B2 0.04mg 0.04mg
Vitamin B3 1.1mg 0.334mg Poi
Vitamin B5 0.293mg 0.155mg Poi
Vitamin B6 0.273mg 0.067mg Poi
Folate 21µg 109µg Beetroot
Vitamin K 1µg 0.2µg Poi
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.029g 0.027g Beetroot
Monounsaturated Fat 0.011g 0.032g Beetroot
Polyunsaturated fat 0.058g 0.06g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Beetroot
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
19%
Poi
12%
Beetroot
Minerals Daily Need Coverage Score
20%
Poi
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 6.37g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 66mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 64)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.5)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.