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  6. Poi vs. Cauliflower

Poi vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between Poi and Cauliflower

  • Poi is richer in Vitamin E , Copper, Manganese, Vitamin B6, and Vitamin B1, yet Cauliflower is richer in Vitamin C, Vitamin K, Folate, Vitamin B5, and Fiber.
  • Daily need coverage for Vitamin C from Cauliflower is 49% higher.
  • Poi contains 29 times more Vitamin E than Cauliflower. Poi contains 2.3mg of Vitamin E , while Cauliflower contains 0.08mg.

Food types used in this article are Poi and Cauliflower, raw.

Infographic

Poi vs Cauliflower 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
Cauliflower
Cauliflower
Contains more Iron +109.5%
Contains more Magnesium +60%
Contains less Sodium -60%
Contains more Copper +325.6%
Contains more Manganese +138.7%
Contains more Selenium +16.7%
Contains more Calcium +37.5%
Contains more Phosphorus +12.8%
Contains more Potassium +63.4%
Contains more Zinc +22.7%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +109.5%
Contains more Magnesium +60%
Contains less Sodium -60%
Contains more Copper +325.6%
Contains more Manganese +138.7%
Contains more Selenium +16.7%
Contains more Calcium +37.5%
Contains more Phosphorus +12.8%
Contains more Potassium +63.4%
Contains more Zinc +22.7%

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
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +2775%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +117%
Contains more Vitamin B6 +48.4%
Contains more Vitamin C +1105%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +127.6%
Contains more Folate +171.4%
Contains more Vitamin K +1450%
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +2775%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +117%
Contains more Vitamin B6 +48.4%
Contains more Vitamin C +1105%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +127.6%
Contains more Folate +171.4%
Contains more Vitamin K +1450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Cauliflower
Cauliflower
Contains more Carbs +447.9%
Contains more Protein +405.3%
Contains more Fats +100%
Contains more Water +28.5%
Contains more Other +24.6%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Carbs +447.9%
Contains more Protein +405.3%
Contains more Fats +100%
Contains more Water +28.5%
Contains more Other +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -77.7%
Contains more Polyunsaturated fat +87.1%
Contains more Monounsaturated Fat +209.1%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -77.7%
Contains more Polyunsaturated fat +87.1%
Contains more Monounsaturated Fat +209.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Cauliflower
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 Cauliflower Opinion
Net carbs 26.83g 2.97g Poi
Protein 0.38g 1.92g Cauliflower
Fats 0.14g 0.28g Cauliflower
Carbs 27.23g 4.97g Poi
Calories 112kcal 25kcal Poi
Fructose 0.97g Cauliflower
Sugar 0.39g 1.91g Poi
Fiber 0.4g 2g Cauliflower
Calcium 16mg 22mg Cauliflower
Iron 0.88mg 0.42mg Poi
Magnesium 24mg 15mg Poi
Phosphorus 39mg 44mg Cauliflower
Potassium 183mg 299mg Cauliflower
Sodium 12mg 30mg Poi
Zinc 0.22mg 0.27mg Cauliflower
Copper 0.166mg 0.039mg Poi
Manganese 0.37mg 0.155mg Poi
Selenium 0.7µg 0.6µg Poi
Vitamin A 66IU 0IU Poi
Vitamin A RAE 3µg 0µg Poi
Vitamin E 2.3mg 0.08mg Poi
Vitamin C 4mg 48.2mg Cauliflower
Vitamin B1 0.13mg 0.05mg Poi
Vitamin B2 0.04mg 0.06mg Cauliflower
Vitamin B3 1.1mg 0.507mg Poi
Vitamin B5 0.293mg 0.667mg Cauliflower
Vitamin B6 0.273mg 0.184mg Poi
Folate 21µg 57µg Cauliflower
Vitamin K 1µg 15.5µg Cauliflower
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.029g 0.13g Poi
Monounsaturated Fat 0.011g 0.034g Cauliflower
Polyunsaturated fat 0.058g 0.031g Poi
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
20%
Poi
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.101g)
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 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.