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  6. Poi vs. Cream of Wheat

Poi vs. Cream of Wheat — In-Depth Nutrition Comparison

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What are the main differences between poi and cream of Wheat?

  • Poi is richer in manganese, vitamin E, and copper, while cream of Wheat is higher in iron, vitamin A, vitamin B2, vitamin B3, folate, vitamin B1, and selenium.
  • Cream of Wheat's daily need coverage for iron is 51% higher.

We used Poi and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt types in this comparison.

Infographic

Poi vs Cream of Wheat 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
7
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% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +815%
Contains more CopperCopper +286%
Contains more ZincZinc +29.4%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +300%
Contains more IronIron +463.6%
Contains more SeleniumSelenium +400%

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 0% 77% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +11400%
Contains more Vitamin B5Vitamin B5 +257.3%
Contains more Vitamin KVitamin K +900%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +7633.3%
Contains more Vitamin B1Vitamin B1 +78.5%
Contains more Vitamin B2Vitamin B2 +425%
Contains more Vitamin B3Vitamin B3 +181.2%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more FolateFolate +195.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poi Cream of Wheat DV% diff.
Iron 0.88mg 4.96mg 51%
Vitamin A 3µg 232µg 25%
Manganese 0.37mg 0mg 16%
Vitamin E 2.3mg 0.02mg 15%
Copper 0.166mg 0.043mg 14%
Vitamin B2 0.04mg 0.21mg 13%
Vitamin B3 1.1mg 3.093mg 12%
Folate 21µg 62µg 10%
Vitamin B1 0.13mg 0.232mg 9%
Carbs 27.23g 13.08g 5%
Calcium 16mg 64mg 5%
Potassium 183mg 20mg 5%
Selenium 0.7µg 3.5µg 5%
Vitamin C 4mg 0mg 4%
Magnesium 24mg 6mg 4%
Vitamin B5 0.293mg 0.082mg 4%
Sodium 12mg 102mg 4%
Vitamin B6 0.273mg 0.309mg 3%
Choline 16.7mg 3%
Calories 112kcal 62kcal 3%
Protein 0.38g 1.84g 3%
Phosphorus 39mg 18mg 3%
Vitamin K 1µg 0.1µg 1%
Polyunsaturated fat 0.058g 0.134g 1%
Fiber 0.4g 0.6g 1%
Fats 0.14g 0.24g 0%
Net carbs 26.83g 12.48g N/A
Sugar 0.39g 0.07g N/A
Zinc 0.22mg 0.17mg 0%
Saturated fat 0.029g 0.038g 0%
Monounsaturated fat 0.011g 0.033g 0%
Tryptophan 0.025mg 0%
Threonine 0.058mg 0%
Isoleucine 0.08mg 0%
Leucine 0.139mg 0%
Lysine 0.047mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.099mg 0%
Valine 0.089mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more CarbsCarbs +108.2%
Contains more OtherOther +38.6%
Contains more ProteinProtein +384.2%
Contains more FatsFats +71.4%
Contains more WaterWater +17.8%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains less Sat. FatSaturated fat -23.7%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +131%

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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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.