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Poi vs. Corn pudding — In-Depth Nutrition Comparison

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A recap on the differences between poi and corn pudding

  • Poi is higher in copper, vitamin E, manganese, and vitamin B6, yet corn pudding is higher in vitamin B12, selenium, and vitamin B2.
  • Corn pudding covers your daily cholesterol needs 24% more than poi.
  • Poi contains 9 times more vitamin E than corn pudding. While poi contains 2.3mg of vitamin E, corn pudding contains only 0.27mg.
  • The amount of sodium in poi is lower.

Food varieties used in this article are Poi and Corn pudding, home prepared.

Infographic

Poi vs Corn pudding 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
5
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 11% 12% 16% 20% 14% 13% 39% 37% 10% 33%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +66%
Contains more CopperCopper +286%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +368.4%
Contains more CalciumCalcium +143.8%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +130.8%
Contains more SeleniumSelenium +771.4%
~equal in Potassium ~176mg

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
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 12% 19% 5.4% 7.5% 17% 36% 19% 0% 29% 39% 1.3% 22% 30%
Contains more Vitamin EVitamin E +751.9%
Contains more Vitamin B1Vitamin B1 +88.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +285%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +38.1%
Contains more CholineCholine +232.3%
~equal in Vitamin C ~3.7mg
~equal in Vitamin B3 ~1.033mg

All nutrients comparison - raw data values

Nutrient Poi Corn pudding DV% diff.
Cholesterol 0mg 72mg 24%
Copper 0.166mg 0.043mg 14%
Vitamin E 2.3mg 0.27mg 14%
Manganese 0.37mg 0.079mg 13%
Vitamin B12 0µg 0.31µg 13%
Sodium 12mg 282mg 12%
Saturated fat 0.029g 2.451g 11%
Vitamin B6 0.273mg 0.127mg 11%
Selenium 0.7µg 6.1µg 10%
Vitamin B2 0.04mg 0.154mg 9%
Protein 0.38g 4.42g 8%
Fats 0.14g 5.04g 8%
Phosphorus 39mg 90mg 7%
Choline 16.7mg 55.5mg 7%
Vitamin B5 0.293mg 6%
Vitamin A 3µg 57µg 6%
Vitamin B1 0.13mg 0.069mg 5%
Monounsaturated fat 0.011g 1.499g 4%
Starch 8.68g 4%
Iron 0.88mg 0.53mg 4%
Polyunsaturated fat 0.058g 0.55g 3%
Vitamin D 0µg 0.5µg 3%
Carbs 27.23g 16.97g 3%
Fiber 0.4g 1.2g 3%
Vitamin D 0IU 22IU 3%
Calcium 16mg 39mg 2%
Zinc 0.22mg 0.48mg 2%
Folate 21µg 29µg 2%
Magnesium 24mg 15mg 2%
Calories 112kcal 131kcal 1%
Vitamin C 4mg 3.7mg 0%
Net carbs 26.83g 15.77g N/A
Potassium 183mg 176mg 0%
Sugar 0.39g 6.59g N/A
Vitamin B3 1.1mg 1.033mg 0%
Vitamin K 1µg 0.5µg 0%
Trans fat 0g 0.093g N/A
Tryptophan 0.059mg 0%
Threonine 0.169mg 0%
Isoleucine 0.195mg 0%
Leucine 0.438mg 0%
Lysine 0.33mg 0%
Methionine 0.114mg 0%
Phenylalanine 0.216mg 0%
Valine 0.255mg 0%
Histidine 0.11mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

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
4% 5% 17% 72%
Protein: 4.42 g
Fats: 5.04 g
Carbs: 16.97 g
Water: 72.33 g
Other: 1.24 g
Contains more CarbsCarbs +60.5%
Contains more ProteinProtein +1063.2%
Contains more FatsFats +3500%
Contains more OtherOther +103.3%
~equal in Water ~72.33g

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
54% 33% 12%
Saturated fat: Sat. Fat 2.451 g
Monounsaturated fat: Mono. Fat 1.499 g
Polyunsaturated fat: Poly. Fat 0.55 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +13527.3%
Contains more Poly. FatPolyunsaturated fat +848.3%

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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 pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170492/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.