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  6. Poi vs. Chard

Poi vs. Chard — In-Depth Nutrition Comparison

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What are the differences between Poi and Chard?

  • Poi is higher in Vitamin B6, and Vitamin B1, however, Chard is richer in Vitamin K, Vitamin A RAE, Iron, Vitamin C, Magnesium, Potassium, and Fiber.
  • Chard's daily need coverage for Vitamin K is 272% more.
  • Chard contains 4 times less Vitamin B1 than Poi. Poi contains 0.13mg of Vitamin B1, while Chard contains 0.034mg.
  • Poi has less Sodium.

We used Poi and Chard, swiss, cooked, boiled, drained, without salt types in this article.

Infographic

Poi vs Chard 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
Chard
Chard
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Manganese +10.8%
Contains more Calcium +262.5%
Contains more Iron +156.8%
Contains more Magnesium +258.3%
Contains more Potassium +200%
Contains more Zinc +50%
Contains more Selenium +28.6%
Equal in Copper - 0.163
Equal in Manganese - 0.334
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Manganese +10.8%
Contains more Calcium +262.5%
Contains more Iron +156.8%
Contains more Magnesium +258.3%
Contains more Potassium +200%
Contains more Zinc +50%
Contains more Selenium +28.6%
Equal in Copper - 0.163
Equal in Manganese - 0.334

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
Chard
Chard
Contains more Vitamin E +21.7%
Contains more Vitamin B1 +282.4%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +221.2%
Contains more Folate +133.3%
Contains more Vitamin A +9178.8%
Contains more Vitamin C +350%
Contains more Vitamin B2 +115%
Contains more Vitamin K +32630%
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin E +21.7%
Contains more Vitamin B1 +282.4%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +221.2%
Contains more Folate +133.3%
Contains more Vitamin A +9178.8%
Contains more Vitamin C +350%
Contains more Vitamin B2 +115%
Contains more Vitamin K +32630%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Chard
Chard
Contains more Fats +75%
Contains more Carbs +559.3%
Contains more Protein +394.7%
Contains more Water +29.3%
Contains more Other +106.6%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Fats +75%
Contains more Carbs +559.3%
Contains more Protein +394.7%
Contains more Water +29.3%
Contains more Other +106.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +107.1%
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +45.5%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +107.1%
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +45.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Chard Opinion
Net carbs 26.83g 2.03g Poi
Protein 0.38g 1.88g Chard
Fats 0.14g 0.08g Poi
Carbs 27.23g 4.13g Poi
Calories 112kcal 20kcal Poi
Sugar 0.39g 1.1g Poi
Fiber 0.4g 2.1g Chard
Calcium 16mg 58mg Chard
Iron 0.88mg 2.26mg Chard
Magnesium 24mg 86mg Chard
Phosphorus 39mg 33mg Poi
Potassium 183mg 549mg Chard
Sodium 12mg 179mg Poi
Zinc 0.22mg 0.33mg Chard
Copper 0.166mg 0.163mg Poi
Manganese 0.37mg 0.334mg Poi
Selenium 0.7µg 0.9µg Chard
Vitamin A 66IU 6124IU Chard
Vitamin A RAE 3µg 306µg Chard
Vitamin E 2.3mg 1.89mg Poi
Vitamin C 4mg 18mg Chard
Vitamin B1 0.13mg 0.034mg Poi
Vitamin B2 0.04mg 0.086mg Chard
Vitamin B3 1.1mg 0.36mg Poi
Vitamin B5 0.293mg 0.163mg Poi
Vitamin B6 0.273mg 0.085mg Poi
Folate 21µg 9µg Poi
Vitamin K 1µg 327.3µg Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard
Saturated Fat 0.029g 0.012g Chard
Monounsaturated Fat 0.011g 0.016g Chard
Polyunsaturated fat 0.058g 0.028g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Chard
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
113%
Chard
Minerals Daily Need Coverage Score
20%
Poi
36%
Chard

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 167mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.