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  6. Poi vs. Edamame

Poi vs. Edamame — In-Depth Nutrition Comparison

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Differences between Poi and Edamame

  • Poi has more Vitamin B6, and Vitamin E , while Edamame has more Folate, Manganese, Vitamin K, Copper, Fiber, Phosphorus, Iron, and Zinc.
  • Edamame's daily need coverage for Folate is 73% higher.
  • Edamame contains 3 times less Vitamin E than Poi. Poi contains 2.3mg of Vitamin E , while Edamame contains 0.68mg.

The food types used in this comparison are Poi and Edamame, frozen, prepared.

Infographic

Poi vs Edamame 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
0
:
10
Edamame
Edamame
Contains more Calcium +293.8%
Contains more Iron +158%
Contains more Magnesium +166.7%
Contains more Phosphorus +333.3%
Contains more Potassium +138.3%
Contains less Sodium -50%
Contains more Zinc +522.7%
Contains more Copper +107.8%
Contains more Manganese +176.8%
Contains more Selenium +14.3%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +293.8%
Contains more Iron +158%
Contains more Magnesium +166.7%
Contains more Phosphorus +333.3%
Contains more Potassium +138.3%
Contains less Sodium -50%
Contains more Zinc +522.7%
Contains more Copper +107.8%
Contains more Manganese +176.8%
Contains more Selenium +14.3%

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
Edamame
Edamame
Contains more Vitamin E +238.2%
Contains more Vitamin B3 +20.2%
Contains more Vitamin B6 +173%
Contains more Vitamin A +351.5%
Contains more Vitamin C +52.5%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +287.5%
Contains more Vitamin B5 +34.8%
Contains more Folate +1381%
Contains more Vitamin K +2570%
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%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Contains more Vitamin E +238.2%
Contains more Vitamin B3 +20.2%
Contains more Vitamin B6 +173%
Contains more Vitamin A +351.5%
Contains more Vitamin C +52.5%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +287.5%
Contains more Vitamin B5 +34.8%
Contains more Folate +1381%
Contains more Vitamin K +2570%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Edamame
Edamame
Contains more Carbs +205.6%
Contains more Protein +3034.2%
Contains more Fats +3614.3%
Contains more Other +98.4%
Equal in Water - 72.77
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more Carbs +205.6%
Contains more Protein +3034.2%
Contains more Fats +3614.3%
Contains more Other +98.4%
Equal in Water - 72.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Edamame
Edamame
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +11554.5%
Contains more Polyunsaturated fat +3617.2%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +11554.5%
Contains more Polyunsaturated fat +3617.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Edamame
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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 Edamame Opinion
Net carbs 26.83g 3.71g Poi
Protein 0.38g 11.91g Edamame
Fats 0.14g 5.2g Edamame
Carbs 27.23g 8.91g Poi
Calories 112kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 0.39g 2.18g Poi
Fiber 0.4g 5.2g Edamame
Calcium 16mg 63mg Edamame
Iron 0.88mg 2.27mg Edamame
Magnesium 24mg 64mg Edamame
Phosphorus 39mg 169mg Edamame
Potassium 183mg 436mg Edamame
Sodium 12mg 6mg Edamame
Zinc 0.22mg 1.37mg Edamame
Copper 0.166mg 0.345mg Edamame
Manganese 0.37mg 1.024mg Edamame
Selenium 0.7µg 0.8µg Edamame
Vitamin A 66IU 298IU Edamame
Vitamin A RAE 3µg 15µg Edamame
Vitamin E 2.3mg 0.68mg Poi
Vitamin C 4mg 6.1mg Edamame
Vitamin B1 0.13mg 0.2mg Edamame
Vitamin B2 0.04mg 0.155mg Edamame
Vitamin B3 1.1mg 0.915mg Poi
Vitamin B5 0.293mg 0.395mg Edamame
Vitamin B6 0.273mg 0.1mg Poi
Folate 21µg 311µg Edamame
Vitamin K 1µg 26.7µg Edamame
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0g 0.009g Poi
Saturated Fat 0.029g 0.62g Poi
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.011g 1.282g Edamame
Polyunsaturated fat 0.058g 2.156g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Edamame
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
42%
Edamame
Minerals Daily Need Coverage Score
20%
Poi
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.79g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.591g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame 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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.