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  6. Poi vs. Butterbur

Poi vs. Butterbur — In-Depth Nutrition Comparison

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A recap on differences between Poi and Butterbur

  • Poi is higher in Vitamin B6, Iron, Vitamin B1, Copper, Vitamin B3, and Vitamin B5, yet Butterbur is higher in Vitamin C, Potassium, and Calcium.
  • Butterbur covers your daily Vitamin C needs 31% more than Poi.
  • Poi contains 9 times more Vitamin B5 than Butterbur. While Poi contains 0.293mg of Vitamin B5, Butterbur contains only 0.032mg.

Food varieties used in this article are Poi and Butterbur, (fuki), raw.

Infographic

Poi vs Butterbur 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
6
:
4
Butterbur
Butterbur
Contains more Iron +780%
Contains more Magnesium +71.4%
Contains more Phosphorus +225%
Contains more Zinc +37.5%
Contains more Copper +61.2%
Contains more Manganese +35%
Contains more Calcium +543.8%
Contains more Potassium +257.9%
Contains less Sodium -41.7%
Contains more Selenium +28.6%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Contains more Iron +780%
Contains more Magnesium +71.4%
Contains more Phosphorus +225%
Contains more Zinc +37.5%
Contains more Copper +61.2%
Contains more Manganese +35%
Contains more Calcium +543.8%
Contains more Potassium +257.9%
Contains less Sodium -41.7%
Contains more Selenium +28.6%

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
9
:
1
Butterbur
Butterbur
Contains more Vitamin A +32%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +450%
Contains more Vitamin B5 +815.6%
Contains more Vitamin B6 +184.4%
Contains more Folate +110%
Contains more Vitamin C +687.5%
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%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Contains more Vitamin A +32%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +450%
Contains more Vitamin B5 +815.6%
Contains more Vitamin B6 +184.4%
Contains more Folate +110%
Contains more Vitamin C +687.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Butterbur
Butterbur
Contains more Fats +250%
Contains more Carbs +654.3%
Contains more Water +31.9%
Contains more Other +139.3%
Equal in Protein - 0.39
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more Fats +250%
Contains more Carbs +654.3%
Contains more Water +31.9%
Contains more Other +139.3%
Equal in Protein - 0.39

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Butterbur Opinion
Net carbs 26.83g 3.61g Poi
Protein 0.38g 0.39g Butterbur
Fats 0.14g 0.04g Poi
Carbs 27.23g 3.61g Poi
Calories 112kcal 14kcal Poi
Sugar 0.39g Butterbur
Fiber 0.4g Poi
Calcium 16mg 103mg Butterbur
Iron 0.88mg 0.1mg Poi
Magnesium 24mg 14mg Poi
Phosphorus 39mg 12mg Poi
Potassium 183mg 655mg Butterbur
Sodium 12mg 7mg Butterbur
Zinc 0.22mg 0.16mg Poi
Copper 0.166mg 0.103mg Poi
Manganese 0.37mg 0.274mg Poi
Selenium 0.7µg 0.9µg Butterbur
Vitamin A 66IU 50IU Poi
Vitamin A RAE 3µg 3µg
Vitamin E 2.3mg Poi
Vitamin C 4mg 31.5mg Butterbur
Vitamin B1 0.13mg 0.02mg Poi
Vitamin B2 0.04mg 0.02mg Poi
Vitamin B3 1.1mg 0.2mg Poi
Vitamin B5 0.293mg 0.032mg Poi
Vitamin B6 0.273mg 0.096mg Poi
Folate 21µg 10µg Poi
Vitamin K 1µg Poi
Saturated Fat 0.029g Butterbur
Monounsaturated Fat 0.011g Poi
Polyunsaturated fat 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Butterbur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
13%
Butterbur
Minerals Daily Need Coverage Score
20%
Poi
19%
Butterbur

Comparison summary

Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.029g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.