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  6. Poi vs. Dolma

Poi vs. Dolma — In-Depth Nutrition Comparison

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Significant differences between poi and dolma

  • Poi has more vitamin E; however, dolma is richer in vitamin A, vitamin B12, zinc, selenium, iron, and phosphorus.
  • Dolma covers your daily vitamin A needs 103% more than poi.
  • Dolma has 6 times less vitamin E than poi. Poi has 2.3mg of vitamin E, while dolma has 0.39mg.
  • Poi contains less sodium.

Specific food types used in this comparison are Poi and .

Infographic

Poi vs Dolma 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
2
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%
Dolma
Dolma
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 20% 18% 77% 37% 93% 48% 56% 53% 63%
Contains more CopperCopper +50.9%
Contains less SodiumSodium -97.2%
Contains more CalciumCalcium +323.9%
Contains more PotassiumPotassium +11.3%
Contains more IronIron +133%
Contains more ZincZinc +1445.5%
Contains more PhosphorusPhosphorus +187.6%
Contains more ManganeseManganese +10.8%
Contains more SeleniumSelenium +1557.1%
~equal in Magnesium ~23.86mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1% 46% 33% 9.2% 21% 18% 63% 0% 2.5% 16%
Dolma
Dolma
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 62% 7.8% 15% 32% 50% 23% 55% 173% 32% 20%
Contains more Vitamin EVitamin E +489.7%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more Vitamin AVitamin A +6074.3%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +144.5%
Contains more Vitamin B5Vitamin B5 +29.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1184%
Contains more FolateFolate +25%
~equal in Vitamin C ~3.82mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Poi Dolma DV% diff.
Vitamin B12 0µg 1.38µg 58%
Zinc 0.22mg 3.4mg 29%
Protein 0.38g 14.3g 28%
Saturated fat 0.029g 5.92g 27%
Cholesterol 0mg 59.15mg 20%
Vitamin A 3µg 185.23µg 20%
Selenium 0.7µg 11.6µg 20%
Fats 0.14g 12.8g 19%
Sodium 12mg 432.02mg 18%
Iron 0.88mg 2.05mg 15%
Vitamin E 2.3mg 0.39mg 13%
Monounsaturated fat 0.011g 5.24g 13%
Phosphorus 39mg 112.18mg 10%
Vitamin B3 1.1mg 2.69mg 10%
Vitamin K 1µg 12.84µg 10%
Vitamin B2 0.04mg 0.14mg 8%
Carbs 27.23g 6.36g 7%
Copper 0.166mg 0.11mg 6%
Vitamin B1 0.13mg 0.06mg 6%
Calcium 16mg 67.83mg 5%
Choline 16.7mg 43.34mg 5%
Calories 112kcal 199.04kcal 4%
Fiber 0.4g 1.5g 4%
Vitamin B6 0.273mg 0.24mg 3%
Polyunsaturated fat 0.058g 0.5g 3%
Manganese 0.37mg 0.41mg 2%
Vitamin B5 0.293mg 0.38mg 2%
Potassium 183mg 203.75mg 1%
Folate 21µg 26.26µg 1%
Protein per 100 calories 0.34g 7.2g N/A
Calories per 10 g protein 2947kcal 139kcal N/A
Weight per 100 calories 89g 50g N/A
Unsaturated / Saturated Fat ratio 2.4 0.97 N/A
Vitamin C 4mg 3.82mg 0%
Net carbs 26.83g 4.86g N/A
Vitamin D* 0 IU 1.1 IU 0%
Magnesium 24mg 23.86mg 0%
Sugar 0.39g 1.06g N/A
Trans fat 0g 0.65g N/A
Tryptophan 0.07mg 0%
Threonine 0.53mg 0%
Isoleucine 0.6mg 0%
Leucine 1.06mg 0%
Lysine 1.11mg 0%
Methionine 0.35mg 0%
Phenylalanine 0.54mg 0%
Valine 0.68mg 0%
Histidine 0.44mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.02g N/A
Omega-6 - Linoleic acid 0.11g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
3
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Dolma
Dolma
2
14% 12% 6% 68%
Protein: 14.3 g
Fats: 12.8 g
Carbs: 6.36 g
Water: 70.88 g
Other: 0 g
Contains more CarbsCarbs +328.1%
Contains more OtherOther +∞%
Contains more ProteinProtein +3663.2%
Contains more FatsFats +9042.9%
~equal in Water ~70.88g

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
Dolma
Dolma
2
51% 45% 4%
Saturated fat: Sat. Fat 5.92 g
Monounsaturated fat: Mono. Fat 5.24 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +47536.4%
Contains more Poly. FatPolyunsaturated fat +762.1%

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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

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.