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  6. Poi vs. Brussels sprout

Poi vs. Brussels sprout — In-Depth Nutrition Comparison

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What are the differences between Poi and Brussels sprout?

  • Poi is higher in Copper, and Vitamin E , however, Brussels sprout is richer in Vitamin K, Vitamin C, Fiber, Folate, Iron, and Potassium.
  • Brussels sprout's daily need coverage for Vitamin K is 147% more.
  • Brussels sprout contains 3 times less Vitamin E than Poi. Poi contains 2.3mg of Vitamin E , while Brussels sprout contains 0.88mg.

We used Poi and Brussels sprouts, raw types in this article.

Infographic

Poi vs Brussels sprout 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
:
6
Brussels sprout
Brussels sprout
Contains less Sodium -52%
Contains more Copper +137.1%
Contains more Calcium +162.5%
Contains more Iron +59.1%
Contains more Phosphorus +76.9%
Contains more Potassium +112.6%
Contains more Zinc +90.9%
Contains more Selenium +128.6%
Equal in Magnesium - 23
Equal in Manganese - 0.337
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains less Sodium -52%
Contains more Copper +137.1%
Contains more Calcium +162.5%
Contains more Iron +59.1%
Contains more Phosphorus +76.9%
Contains more Potassium +112.6%
Contains more Zinc +90.9%
Contains more Selenium +128.6%
Equal in Magnesium - 23
Equal in Manganese - 0.337

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
3
:
7
Brussels sprout
Brussels sprout
Contains more Vitamin E +161.4%
Contains more Vitamin B3 +47.7%
Contains more Vitamin B6 +24.7%
Contains more Vitamin A +1042.4%
Contains more Vitamin C +2025%
Contains more Vitamin B2 +125%
Contains more Folate +190.5%
Contains more Vitamin K +17600%
Equal in Vitamin B1 - 0.139
Equal in Vitamin B5 - 0.309
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%
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin E +161.4%
Contains more Vitamin B3 +47.7%
Contains more Vitamin B6 +24.7%
Contains more Vitamin A +1042.4%
Contains more Vitamin C +2025%
Contains more Vitamin B2 +125%
Contains more Folate +190.5%
Contains more Vitamin K +17600%
Equal in Vitamin B1 - 0.139
Equal in Vitamin B5 - 0.309

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Brussels sprout
Brussels sprout
Contains more Carbs +204.2%
Contains more Protein +789.5%
Contains more Fats +114.3%
Contains more Water +20%
Contains more Other +124.6%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more Carbs +204.2%
Contains more Protein +789.5%
Contains more Fats +114.3%
Contains more Water +20%
Contains more Other +124.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Brussels sprout
Brussels sprout
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +109.1%
Contains more Polyunsaturated fat +263693.1%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +109.1%
Contains more Polyunsaturated fat +263693.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Brussels sprout Opinion
Net carbs 26.83g 5.15g Poi
Protein 0.38g 3.38g Brussels sprout
Fats 0.14g 0.3g Brussels sprout
Carbs 27.23g 8.95g Poi
Calories 112kcal 43kcal Poi
Fructose 0.93g Brussels sprout
Sugar 0.39g 2.2g Poi
Fiber 0.4g 3.8g Brussels sprout
Calcium 16mg 42mg Brussels sprout
Iron 0.88mg 1.4mg Brussels sprout
Magnesium 24mg 23mg Poi
Phosphorus 39mg 69mg Brussels sprout
Potassium 183mg 389mg Brussels sprout
Sodium 12mg 25mg Poi
Zinc 0.22mg 0.42mg Brussels sprout
Copper 0.166mg 0.07mg Poi
Manganese 0.37mg 0.337mg Poi
Selenium 0.7µg 1.6µg Brussels sprout
Vitamin A 66IU 754IU Brussels sprout
Vitamin A RAE 3µg 38µg Brussels sprout
Vitamin E 2.3mg 0.88mg Poi
Vitamin C 4mg 85mg Brussels sprout
Vitamin B1 0.13mg 0.139mg Brussels sprout
Vitamin B2 0.04mg 0.09mg Brussels sprout
Vitamin B3 1.1mg 0.745mg Poi
Vitamin B5 0.293mg 0.309mg Brussels sprout
Vitamin B6 0.273mg 0.219mg Poi
Folate 21µg 61µg Brussels sprout
Vitamin K 1µg 177µg Brussels sprout
Tryptophan 0.037mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg Brussels sprout
Methionine 0.032mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
Saturated Fat 0.029g 0.062g Poi
Monounsaturated Fat 0.011g 0.023g Brussels sprout
Polyunsaturated fat 0.058g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Brussels sprout
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
81%
Brussels sprout
Minerals Daily Need Coverage Score
20%
Poi
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.81g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 0)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.4)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.