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  6. Poi vs. Collard Greens

Poi vs. Collard Greens — In-Depth Nutrition Comparison

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Differences between Poi and Collard Greens

  • Poi has more Copper, Vitamin B6, Vitamin E , and Vitamin B1, while Collard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Fiber, Calcium, and Manganese.
  • Collard Greens's daily need coverage for Vitamin K is 338% higher.
  • Collard Greens contains 3 times less Copper than Poi. Poi contains 0.166mg of Copper, while Collard Greens contains 0.051mg.

The food types used in this comparison are Poi and Collards, cooked, boiled, drained, without salt.

Infographic

Poi vs Collard Greens 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
Collard Greens
Collard Greens
Contains more Magnesium +14.3%
Contains more Phosphorus +21.9%
Contains more Potassium +56.4%
Contains less Sodium -20%
Contains more Copper +225.5%
Contains more Selenium +40%
Contains more Calcium +781.3%
Contains more Iron +28.4%
Contains more Manganese +37.8%
Equal in Zinc - 0.23
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Magnesium +14.3%
Contains more Phosphorus +21.9%
Contains more Potassium +56.4%
Contains less Sodium -20%
Contains more Copper +225.5%
Contains more Selenium +40%
Contains more Calcium +781.3%
Contains more Iron +28.4%
Contains more Manganese +37.8%
Equal in Zinc - 0.23

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
Collard Greens
Collard Greens
Contains more Vitamin E +161.4%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B5 +34.4%
Contains more Vitamin B6 +113.3%
Contains more Folate +31.3%
Contains more Vitamin A +11415.2%
Contains more Vitamin C +355%
Contains more Vitamin B2 +165%
Contains more Vitamin K +40560%
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin E +161.4%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +91.3%
Contains more Vitamin B5 +34.4%
Contains more Vitamin B6 +113.3%
Contains more Folate +31.3%
Contains more Vitamin A +11415.2%
Contains more Vitamin C +355%
Contains more Vitamin B2 +165%
Contains more Vitamin K +40560%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Collard Greens
Collard Greens
Contains more Carbs +381.9%
Contains more Protein +613.2%
Contains more Fats +414.3%
Contains more Water +25.9%
Contains more Other +21.3%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Carbs +381.9%
Contains more Protein +613.2%
Contains more Fats +414.3%
Contains more Water +25.9%
Contains more Other +21.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -38.3%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +198.3%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -38.3%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +198.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Collard Greens Opinion
Net carbs 26.83g 1.65g Poi
Protein 0.38g 2.71g Collard Greens
Fats 0.14g 0.72g Collard Greens
Carbs 27.23g 5.65g Poi
Calories 112kcal 33kcal Poi
Sugar 0.39g 0.4g Poi
Fiber 0.4g 4g Collard Greens
Calcium 16mg 141mg Collard Greens
Iron 0.88mg 1.13mg Collard Greens
Magnesium 24mg 21mg Poi
Phosphorus 39mg 32mg Poi
Potassium 183mg 117mg Poi
Sodium 12mg 15mg Poi
Zinc 0.22mg 0.23mg Collard Greens
Copper 0.166mg 0.051mg Poi
Manganese 0.37mg 0.51mg Collard Greens
Selenium 0.7µg 0.5µg Poi
Vitamin A 66IU 7600IU Collard Greens
Vitamin A RAE 3µg 380µg Collard Greens
Vitamin E 2.3mg 0.88mg Poi
Vitamin C 4mg 18.2mg Collard Greens
Vitamin B1 0.13mg 0.04mg Poi
Vitamin B2 0.04mg 0.106mg Collard Greens
Vitamin B3 1.1mg 0.575mg Poi
Vitamin B5 0.293mg 0.218mg Poi
Vitamin B6 0.273mg 0.128mg Poi
Folate 21µg 16µg Poi
Vitamin K 1µg 406.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.029g 0.047g Poi
Monounsaturated Fat 0.011g 0.026g Collard Greens
Polyunsaturated fat 0.058g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
138%
Collard Greens
Minerals Daily Need Coverage Score
20%
Poi
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.018g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.