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  6. Poi vs. Chinese broccoli

Poi vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are Poi and Chinese broccoli different?

  • Poi has more Vitamin B6, Vitamin E , and Copper, however, Chinese broccoli is richer in Vitamin K, Vitamin C, Folate, Vitamin A RAE, Calcium, Fiber, and Vitamin B2.
  • Chinese broccoli covers your daily need of Vitamin K 70% more than Poi.
  • Poi has 5 times more Vitamin E than Chinese broccoli. Poi has 2.3mg of Vitamin E , while Chinese broccoli has 0.48mg.

Poi and Broccoli, chinese, cooked types were used in this article.

Infographic

Poi vs Chinese broccoli 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
Chinese broccoli
Chinese broccoli
Contains more Iron +57.1%
Contains more Magnesium +33.3%
Contains more Copper +172.1%
Contains more Manganese +40.2%
Contains more Calcium +525%
Contains more Potassium +42.6%
Contains less Sodium -41.7%
Contains more Zinc +77.3%
Contains more Selenium +85.7%
Equal in Phosphorus - 41
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +57.1%
Contains more Magnesium +33.3%
Contains more Copper +172.1%
Contains more Manganese +40.2%
Contains more Calcium +525%
Contains more Potassium +42.6%
Contains less Sodium -41.7%
Contains more Zinc +77.3%
Contains more Selenium +85.7%
Equal in Phosphorus - 41

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
Chinese broccoli
Chinese broccoli
Contains more Vitamin E +379.2%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B3 +151.7%
Contains more Vitamin B5 +84.3%
Contains more Vitamin B6 +290%
Contains more Vitamin A +2381.8%
Contains more Vitamin C +605%
Contains more Vitamin B2 +265%
Contains more Folate +371.4%
Contains more Vitamin K +8380%
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin E +379.2%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B3 +151.7%
Contains more Vitamin B5 +84.3%
Contains more Vitamin B6 +290%
Contains more Vitamin A +2381.8%
Contains more Vitamin C +605%
Contains more Vitamin B2 +265%
Contains more Folate +371.4%
Contains more Vitamin K +8380%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Chinese broccoli
Chinese broccoli
Contains more Carbs +614.7%
Contains more Protein +200%
Contains more Fats +414.3%
Contains more Water +30.6%
Contains more Other +29.5%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Carbs +614.7%
Contains more Protein +200%
Contains more Fats +414.3%
Contains more Water +30.6%
Contains more Other +29.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +469%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -73.6%
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +469%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Chinese broccoli Opinion
Net carbs 26.83g 1.31g Poi
Protein 0.38g 1.14g Chinese broccoli
Fats 0.14g 0.72g Chinese broccoli
Carbs 27.23g 3.81g Poi
Calories 112kcal 22kcal Poi
Sugar 0.39g 0.84g Poi
Fiber 0.4g 2.5g Chinese broccoli
Calcium 16mg 100mg Chinese broccoli
Iron 0.88mg 0.56mg Poi
Magnesium 24mg 18mg Poi
Phosphorus 39mg 41mg Chinese broccoli
Potassium 183mg 261mg Chinese broccoli
Sodium 12mg 7mg Chinese broccoli
Zinc 0.22mg 0.39mg Chinese broccoli
Copper 0.166mg 0.061mg Poi
Manganese 0.37mg 0.264mg Poi
Selenium 0.7µg 1.3µg Chinese broccoli
Vitamin A 66IU 1638IU Chinese broccoli
Vitamin A RAE 3µg 82µg Chinese broccoli
Vitamin E 2.3mg 0.48mg Poi
Vitamin C 4mg 28.2mg Chinese broccoli
Vitamin B1 0.13mg 0.095mg Poi
Vitamin B2 0.04mg 0.146mg Chinese broccoli
Vitamin B3 1.1mg 0.437mg Poi
Vitamin B5 0.293mg 0.159mg Poi
Vitamin B6 0.273mg 0.07mg Poi
Folate 21µg 99µg Chinese broccoli
Vitamin K 1µg 84.8µg Chinese broccoli
Saturated Fat 0.029g 0.11g Poi
Monounsaturated Fat 0.011g 0.05g Chinese broccoli
Polyunsaturated fat 0.058g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Chinese broccoli
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
48%
Chinese broccoli
Minerals Daily Need Coverage Score
20%
Poi
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 5mg)
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 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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.