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  6. Poi vs. Rapini

Poi vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between Poi and Rapini

  • Poi is higher in Copper, and Vitamin B6, yet Rapini is higher in Vitamin K, Vitamin C, Iron, Folate, Vitamin A RAE, Calcium, Fiber, and Vitamin B2.
  • Rapini covers your daily Vitamin K needs 186% more than Poi.
  • Poi contains 4 times more Copper than Rapini. While Poi contains 0.166mg of Copper, Rapini contains only 0.042mg.

Food varieties used in this article are Poi and Broccoli raab, raw.

Infographic

Poi vs Rapini 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
:
7
Rapini
Rapini
Contains less Sodium -63.6%
Contains more Copper +295.2%
Contains more Calcium +575%
Contains more Iron +143.2%
Contains more Phosphorus +87.2%
Contains more Zinc +250%
Contains more Selenium +42.9%
Equal in Magnesium - 22
Equal in Potassium - 196
Equal in Manganese - 0.395
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains less Sodium -63.6%
Contains more Copper +295.2%
Contains more Calcium +575%
Contains more Iron +143.2%
Contains more Phosphorus +87.2%
Contains more Zinc +250%
Contains more Selenium +42.9%
Equal in Magnesium - 22
Equal in Potassium - 196
Equal in Manganese - 0.395

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
2
:
8
Rapini
Rapini
Contains more Vitamin E +42%
Contains more Vitamin B6 +59.6%
Contains more Vitamin A +3872.7%
Contains more Vitamin C +405%
Contains more Vitamin B1 +24.6%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +11%
Contains more Folate +295.2%
Contains more Vitamin K +22300%
Equal in Vitamin B5 - 0.322
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%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin E +42%
Contains more Vitamin B6 +59.6%
Contains more Vitamin A +3872.7%
Contains more Vitamin C +405%
Contains more Vitamin B1 +24.6%
Contains more Vitamin B2 +222.5%
Contains more Vitamin B3 +11%
Contains more Folate +295.2%
Contains more Vitamin K +22300%
Equal in Vitamin B5 - 0.322

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Rapini
Rapini
Contains more Carbs +855.4%
Contains more Protein +734.2%
Contains more Fats +250%
Contains more Water +29.2%
Contains more Other +54.1%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Carbs +855.4%
Contains more Protein +734.2%
Contains more Fats +250%
Contains more Water +29.2%
Contains more Other +54.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Rapini
Rapini
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +124.1%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +124.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Rapini Opinion
Net carbs 26.83g 0.15g Poi
Protein 0.38g 3.17g Rapini
Fats 0.14g 0.49g Rapini
Carbs 27.23g 2.85g Poi
Calories 112kcal 22kcal Poi
Fructose 0.17g Rapini
Sugar 0.39g 0.38g Rapini
Fiber 0.4g 2.7g Rapini
Calcium 16mg 108mg Rapini
Iron 0.88mg 2.14mg Rapini
Magnesium 24mg 22mg Poi
Phosphorus 39mg 73mg Rapini
Potassium 183mg 196mg Rapini
Sodium 12mg 33mg Poi
Zinc 0.22mg 0.77mg Rapini
Copper 0.166mg 0.042mg Poi
Manganese 0.37mg 0.395mg Rapini
Selenium 0.7µg 1µg Rapini
Vitamin A 66IU 2622IU Rapini
Vitamin A RAE 3µg 131µg Rapini
Vitamin E 2.3mg 1.62mg Poi
Vitamin C 4mg 20.2mg Rapini
Vitamin B1 0.13mg 0.162mg Rapini
Vitamin B2 0.04mg 0.129mg Rapini
Vitamin B3 1.1mg 1.221mg Rapini
Vitamin B5 0.293mg 0.322mg Rapini
Vitamin B6 0.273mg 0.171mg Poi
Folate 21µg 83µg Rapini
Vitamin K 1µg 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.029g 0.05g Poi
Monounsaturated Fat 0.011g 0.026g Rapini
Polyunsaturated fat 0.058g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Rapini
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
86%
Rapini
Minerals Daily Need Coverage Score
20%
Poi
27%
Rapini

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.01g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.021g)
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 - $0.4)
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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.