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  6. Poi vs. Caesar salad

Poi vs. Caesar salad — In-Depth Nutrition Comparison

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What are the main differences between poi and caesar salad?

  • Caesar salad has more selenium, phosphorus, calcium, vitamin B1, vitamin B2, iron, vitamin B12, and vitamin B3 than poi.
  • Caesar salad's daily need coverage for selenium is 56% higher.
  • Poi is lower in sodium.

We used Poi and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this comparison.

Infographic

Poi vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more CopperCopper +31.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +15.3%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +1356.3%
Contains more IronIron +165.9%
Contains more ZincZinc +631.8%
Contains more PhosphorusPhosphorus +492.3%
Contains more SeleniumSelenium +4385.7%
~equal in Potassium ~170mg

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
5
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 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +277%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +642.5%
Contains more Vitamin B3Vitamin B3 +194.3%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +490%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Poi Caesar salad DV% diff.
Selenium 0.7µg 31.4µg 56%
Phosphorus 39mg 231mg 27%
Protein 0.38g 13.39g 26%
Calcium 16mg 233mg 22%
Vitamin B1 0.13mg 0.377mg 21%
Vitamin B6 0.273mg 21%
Vitamin B2 0.04mg 0.297mg 20%
Saturated fat 0.029g 4.206g 19%
Sodium 12mg 454mg 19%
Iron 0.88mg 2.34mg 18%
Vitamin B12 0µg 0.4µg 17%
Fats 0.14g 9.54g 14%
Vitamin B3 1.1mg 3.237mg 13%
Zinc 0.22mg 1.61mg 13%
Vitamin E 2.3mg 0.61mg 11%
Starch 25.29g 10%
Polyunsaturated fat 0.058g 1.461g 9%
Calories 112kcal 265kcal 8%
Cholesterol 0mg 24mg 8%
Vitamin A 3µg 78µg 8%
Monounsaturated fat 0.011g 2.38g 6%
Fiber 0.4g 1.7g 5%
Folate 21µg 5%
Vitamin C 4mg 0mg 4%
Vitamin K 1µg 5.9µg 4%
Copper 0.166mg 0.126mg 4%
Vitamin B5 0.293mg 0.447mg 3%
Choline 16.7mg 3%
Manganese 0.37mg 0.321mg 2%
Fructose 1.13g 1%
Magnesium 24mg 28mg 1%
Carbs 27.23g 31.5g 1%
Net carbs 26.83g 29.8g N/A
Potassium 183mg 170mg 0%
Sugar 0.39g 4.02g N/A
Tryptophan 0.15mg 0%
Threonine 0.393mg 0%
Isoleucine 0.547mg 0%
Leucine 1.137mg 0%
Lysine 0.523mg 0%
Methionine 0.3mg 0%
Phenylalanine 0.717mg 0%
Valine 0.7mg 0%
Histidine 0.36mg 0%
Omega-3 - ALA 0.155g N/A

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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +65.1%
Contains more ProteinProtein +3423.7%
Contains more FatsFats +6714.3%
Contains more CarbsCarbs +15.7%
Contains more OtherOther +257.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +21536.4%
Contains more Poly. FatPolyunsaturated fat +2419%

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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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.