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  6. Poi vs. Corn grits

Poi vs. Corn grits — In-Depth Nutrition Comparison

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Important differences between poi and corn grits

  • Poi has more vitamin B6, copper, vitamin E, and manganese; however, corn grits has more iron and vitamin B2.
  • Corn grits's daily need coverage for iron is 73% more.
  • Poi is lower in sodium.

The food varieties used in the comparison are Poi and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Infographic

Poi vs Corn grits 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 19% 2.4% 252% 0% 2.5% 6% 30% 6.4% 0%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +577.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +178.6%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +655.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +300%
Contains more IronIron +662.5%

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.2% 0% 36% 31% 31% 3.1% 6.5% 0% 0% 20% 1.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22900%
Contains more Vitamin B5Vitamin B5 +463.5%
Contains more Vitamin B6Vitamin B6 +875%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +542.3%
Contains more Vitamin B2Vitamin B2 +237.5%
Contains more Vitamin B3Vitamin B3 +52%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.143mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Poi Corn grits DV% diff.
Iron 0.88mg 6.71mg 73%
Vitamin B6 0.273mg 0.028mg 19%
Copper 0.166mg 0mg 18%
Vitamin E 2.3mg 0.01mg 15%
Manganese 0.37mg 0.049mg 14%
Sodium 12mg 227mg 9%
Vitamin B2 0.04mg 0.135mg 7%
Starch 15.39g 6%
Vitamin B5 0.293mg 0.052mg 5%
Calcium 16mg 64mg 5%
Potassium 183mg 27mg 5%
Vitamin C 4mg 0mg 4%
Carbs 27.23g 15.95g 4%
Magnesium 24mg 6mg 4%
Vitamin B3 1.1mg 1.672mg 4%
Phosphorus 39mg 14mg 4%
Fiber 0.4g 1.1g 3%
Choline 16.7mg 2.6mg 3%
Folate 21µg 27µg 2%
Protein 0.38g 1.58g 2%
Calories 112kcal 74kcal 2%
Vitamin K 1µg 0µg 1%
Polyunsaturated fat 0.058g 0.191g 1%
Selenium 0.7µg 1%
Vitamin B1 0.13mg 0.143mg 1%
Zinc 0.22mg 0.09mg 1%
Fats 0.14g 0.49g 1%
Net carbs 26.83g 14.85g N/A
Sugar 0.39g 0.1g N/A
Vitamin A 3µg 0%
Saturated fat 0.029g 0.076g 0%
Monounsaturated fat 0.011g 0.081g 0%
Tryptophan 0.011mg 0%
Threonine 0.052mg 0%
Isoleucine 0.058mg 0%
Leucine 0.228mg 0%
Lysine 0.031mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.087mg 0%
Valine 0.077mg 0%
Histidine 0.048mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
Contains more CarbsCarbs +70.7%
Contains more ProteinProtein +315.8%
Contains more FatsFats +250%
Contains more WaterWater +13.4%
Contains more OtherOther +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +636.4%
Contains more Poly. FatPolyunsaturated fat +229.3%

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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. Corn grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173897/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.