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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 for 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
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CopperCopper +121.3%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +12.5%
Contains more PotassiumPotassium +77.6%
Contains more ZincZinc +59.1%
~equal in Magnesium ~23mg
~equal in Calcium ~16mg
~equal in Iron ~0.8mg
~equal in Phosphorus ~40mg
~equal in Selenium ~0.7µg

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% 1% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +5650%
Contains more Vitamin B1Vitamin B1 +319.4%
Contains more Vitamin B3Vitamin B3 +229.3%
Contains more Vitamin B5Vitamin B5 +89%
Contains more Vitamin B6Vitamin B6 +307.5%
Contains more Vitamin KVitamin K +400%
Contains more CholineCholine +178.3%
Contains more Vitamin CVitamin C +22.5%
Contains more FolateFolate +419%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poi Beetroot DV% diff.
Folate 21µg 109µg 22%
Vitamin B6 0.273mg 0.067mg 16%
Vitamin E 2.3mg 0.04mg 15%
Fiber 0.4g 2.8g 10%
Copper 0.166mg 0.075mg 10%
Vitamin B1 0.13mg 0.031mg 8%
Carbs 27.23g 9.56g 6%
Vitamin B3 1.1mg 0.334mg 5%
Potassium 183mg 325mg 4%
Vitamin B5 0.293mg 0.155mg 3%
Sodium 12mg 78mg 3%
Calories 112kcal 43kcal 3%
Manganese 0.37mg 0.329mg 2%
Choline 16.7mg 6mg 2%
Protein 0.38g 1.61g 2%
Iron 0.88mg 0.8mg 1%
Zinc 0.22mg 0.35mg 1%
Vitamin K 1µg 0.2µg 1%
Vitamin C 4mg 4.9mg 1%
Fats 0.14g 0.17g 0%
Net carbs 26.83g 6.76g N/A
Magnesium 24mg 23mg 0%
Calcium 16mg 16mg 0%
Sugar 0.39g 6.76g N/A
Phosphorus 39mg 40mg 0%
Vitamin A 3µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.04mg 0.04mg 0%
Saturated fat 0.029g 0.027g 0%
Monounsaturated fat 0.011g 0.032g 0%
Polyunsaturated fat 0.058g 0.06g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more CarbsCarbs +184.8%
Contains more ProteinProtein +323.7%
Contains more FatsFats +21.4%
Contains more WaterWater +22.3%
Contains more OtherOther +77%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
0
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +190.9%
~equal in Saturated fat ~0.027g
~equal in Polyunsaturated fat ~0.06g

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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.