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  6. Poi vs. Dandelion greens

Poi vs. Dandelion greens — In-Depth Nutrition Comparison

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What are the main differences between Poi and Dandelion greens?

  • Dandelion greens have more Vitamin K, Vitamin A RAE, Vitamin C, Iron, Calcium, Vitamin B2, Fiber, Vitamin E , and Potassium than Poi.
  • Dandelion greens' daily need coverage for Vitamin K is 648% higher.

We used Poi and Dandelion greens, raw types in this comparison.

Infographic

Poi vs Dandelion 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
3
:
7
Dandelion greens
Dandelion greens
Contains less Sodium -84.2%
Contains more Selenium +40%
Contains more Calcium +1068.8%
Contains more Iron +252.3%
Contains more Magnesium +50%
Contains more Phosphorus +69.2%
Contains more Potassium +116.9%
Contains more Zinc +86.4%
Equal in Copper - 0.171
Equal in Manganese - 0.342
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains less Sodium -84.2%
Contains more Selenium +40%
Contains more Calcium +1068.8%
Contains more Iron +252.3%
Contains more Magnesium +50%
Contains more Phosphorus +69.2%
Contains more Potassium +116.9%
Contains more Zinc +86.4%
Equal in Copper - 0.171
Equal in Manganese - 0.342

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
3
:
7
Dandelion greens
Dandelion greens
Contains more Vitamin B3 +36.5%
Contains more Vitamin B5 +248.8%
Contains more Vitamin A +15295.5%
Contains more Vitamin E +49.6%
Contains more Vitamin C +775%
Contains more Vitamin B1 +46.2%
Contains more Vitamin B2 +550%
Contains more Folate +28.6%
Contains more Vitamin K +77740%
Equal in Vitamin B6 - 0.251
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%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B5 +248.8%
Contains more Vitamin A +15295.5%
Contains more Vitamin E +49.6%
Contains more Vitamin C +775%
Contains more Vitamin B1 +46.2%
Contains more Vitamin B2 +550%
Contains more Folate +28.6%
Contains more Vitamin K +77740%
Equal in Vitamin B6 - 0.251

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Dandelion greens
Dandelion greens
Contains more Carbs +196%
Contains more Protein +610.5%
Contains more Fats +400%
Contains more Water +19.5%
Contains more Other +195.1%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more Carbs +196%
Contains more Protein +610.5%
Contains more Fats +400%
Contains more Water +19.5%
Contains more Other +195.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Dandelion greens
Dandelion greens
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +427.6%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +427.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Dandelion greens Opinion
Net carbs 26.83g 5.7g Poi
Protein 0.38g 2.7g Dandelion greens
Fats 0.14g 0.7g Dandelion greens
Carbs 27.23g 9.2g Poi
Calories 112kcal 45kcal Poi
Sugar 0.39g 0.71g Poi
Fiber 0.4g 3.5g Dandelion greens
Calcium 16mg 187mg Dandelion greens
Iron 0.88mg 3.1mg Dandelion greens
Magnesium 24mg 36mg Dandelion greens
Phosphorus 39mg 66mg Dandelion greens
Potassium 183mg 397mg Dandelion greens
Sodium 12mg 76mg Poi
Zinc 0.22mg 0.41mg Dandelion greens
Copper 0.166mg 0.171mg Dandelion greens
Manganese 0.37mg 0.342mg Poi
Selenium 0.7µg 0.5µg Poi
Vitamin A 66IU 10161IU Dandelion greens
Vitamin A RAE 3µg 508µg Dandelion greens
Vitamin E 2.3mg 3.44mg Dandelion greens
Vitamin C 4mg 35mg Dandelion greens
Vitamin B1 0.13mg 0.19mg Dandelion greens
Vitamin B2 0.04mg 0.26mg Dandelion greens
Vitamin B3 1.1mg 0.806mg Poi
Vitamin B5 0.293mg 0.084mg Poi
Vitamin B6 0.273mg 0.251mg Poi
Folate 21µg 27µg Dandelion greens
Vitamin K 1µg 778.4µg Dandelion greens
Saturated Fat 0.029g 0.17g Poi
Monounsaturated Fat 0.011g 0.014g Dandelion greens
Polyunsaturated fat 0.058g 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Dandelion 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
246%
Dandelion greens
Minerals Daily Need Coverage Score
20%
Poi
39%
Dandelion greens

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 64mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.141g)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
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 ($)

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.