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  6. Poi vs. Carrot

Poi vs. Carrot — In-Depth Nutrition Comparison

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Summary of differences between Poi and Carrot

  • Poi has more Copper, Vitamin E , Vitamin B6, Manganese, Iron, and Vitamin B1, however, Carrot is higher in Vitamin A RAE, Vitamin K, and Fiber.
  • Carrot covers your daily need of Vitamin A RAE 92% more than Poi.
  • Poi has 4 times more Copper than Carrot. While Poi has 0.166mg of Copper, Carrot has only 0.045mg.

These are the specific foods used in this comparison Poi and Carrots, raw.

Infographic

Poi vs Carrot 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
7
:
3
Carrot
Carrot
Contains more Iron +193.3%
Contains more Magnesium +100%
Contains more Phosphorus +11.4%
Contains less Sodium -82.6%
Contains more Copper +268.9%
Contains more Manganese +158.7%
Contains more Selenium +600%
Contains more Calcium +106.3%
Contains more Potassium +74.9%
Equal in Zinc - 0.24
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Iron +193.3%
Contains more Magnesium +100%
Contains more Phosphorus +11.4%
Contains less Sodium -82.6%
Contains more Copper +268.9%
Contains more Manganese +158.7%
Contains more Selenium +600%
Contains more Calcium +106.3%
Contains more Potassium +74.9%
Equal in Zinc - 0.24

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
6
:
4
Carrot
Carrot
Contains more Vitamin E +248.5%
Contains more Vitamin B1 +97%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B6 +97.8%
Contains more Folate +10.5%
Contains more Vitamin A +25212.1%
Contains more Vitamin C +47.5%
Contains more Vitamin B2 +45%
Contains more Vitamin K +1220%
Equal in Vitamin B5 - 0.273
Equal in Folate - 19
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%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +248.5%
Contains more Vitamin B1 +97%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B6 +97.8%
Contains more Folate +10.5%
Contains more Vitamin A +25212.1%
Contains more Vitamin C +47.5%
Contains more Vitamin B2 +45%
Contains more Vitamin K +1220%
Equal in Vitamin B5 - 0.273
Equal in Folate - 19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Carrot
Carrot
Contains more Carbs +184.2%
Contains more Protein +144.7%
Contains more Fats +71.4%
Contains more Water +23.2%
Contains more Other +57.4%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Carbs +184.2%
Contains more Protein +144.7%
Contains more Fats +71.4%
Contains more Water +23.2%
Contains more Other +57.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Carrot
Carrot
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +101.7%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +101.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Carrot Opinion
Net carbs 26.83g 6.78g Poi
Protein 0.38g 0.93g Carrot
Fats 0.14g 0.24g Carrot
Carbs 27.23g 9.58g Poi
Calories 112kcal 41kcal Poi
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 0.39g 4.74g Poi
Fiber 0.4g 2.8g Carrot
Calcium 16mg 33mg Carrot
Iron 0.88mg 0.3mg Poi
Magnesium 24mg 12mg Poi
Phosphorus 39mg 35mg Poi
Potassium 183mg 320mg Carrot
Sodium 12mg 69mg Poi
Zinc 0.22mg 0.24mg Carrot
Copper 0.166mg 0.045mg Poi
Manganese 0.37mg 0.143mg Poi
Selenium 0.7µg 0.1µg Poi
Vitamin A 66IU 16706IU Carrot
Vitamin A RAE 3µg 835µg Carrot
Vitamin E 2.3mg 0.66mg Poi
Vitamin C 4mg 5.9mg Carrot
Vitamin B1 0.13mg 0.066mg Poi
Vitamin B2 0.04mg 0.058mg Carrot
Vitamin B3 1.1mg 0.983mg Poi
Vitamin B5 0.293mg 0.273mg Poi
Vitamin B6 0.273mg 0.138mg Poi
Folate 21µg 19µg Poi
Vitamin K 1µg 13.2µg Carrot
Tryptophan 0.012mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg Carrot
Methionine 0.02mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.029g 0.037g Poi
Monounsaturated Fat 0.011g 0.014g Carrot
Polyunsaturated fat 0.058g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Carrot
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
98%
Carrot
Minerals Daily Need Coverage Score
20%
Poi
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 39)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.