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  6. Poi vs. Fennel

Poi vs. Fennel — In-Depth Nutrition Comparison

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What are the main differences between Poi and Fennel?

  • Poi is richer in Vitamin B6, Vitamin E , Copper, Vitamin B1, and Manganese, while Fennel is higher in Vitamin K, Fiber, Vitamin C, and Potassium.
  • Fennel's daily need coverage for Vitamin K is 51% higher.
  • Fennel has 13 times less Vitamin B1 than Poi. Poi has 0.13mg of Vitamin B1, while Fennel has 0.01mg.

We used Poi and Fennel, bulb, raw types in this comparison.

Infographic

Poi vs Fennel 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
6
:
3
Fennel
Fennel
Contains more Iron +20.5%
Contains more Magnesium +41.2%
Contains less Sodium -76.9%
Contains more Copper +151.5%
Contains more Manganese +93.7%
Contains more Calcium +206.3%
Contains more Phosphorus +28.2%
Contains more Potassium +126.2%
Equal in Zinc - 0.2
Equal in Selenium - 0.7
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Contains more Iron +20.5%
Contains more Magnesium +41.2%
Contains less Sodium -76.9%
Contains more Copper +151.5%
Contains more Manganese +93.7%
Contains more Calcium +206.3%
Contains more Phosphorus +28.2%
Contains more Potassium +126.2%
Equal in Zinc - 0.2
Equal in Selenium - 0.7

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
6
:
4
Fennel
Fennel
Contains more Vitamin E +296.6%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +71.9%
Contains more Vitamin B5 +26.3%
Contains more Vitamin B6 +480.9%
Contains more Vitamin A +1359.1%
Contains more Vitamin C +200%
Contains more Folate +28.6%
Contains more Vitamin K +6180%
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%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Contains more Vitamin E +296.6%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +71.9%
Contains more Vitamin B5 +26.3%
Contains more Vitamin B6 +480.9%
Contains more Vitamin A +1359.1%
Contains more Vitamin C +200%
Contains more Folate +28.6%
Contains more Vitamin K +6180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Fennel
Fennel
Contains more Carbs +273%
Contains more Protein +226.3%
Contains more Fats +42.9%
Contains more Water +25.9%
Contains more Other +72.1%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more Carbs +273%
Contains more Protein +226.3%
Contains more Fats +42.9%
Contains more Water +25.9%
Contains more Other +72.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Fennel
Fennel
Contains less Saturated Fat -67.8%
Contains more Monounsaturated Fat +518.2%
Contains more Polyunsaturated fat +191.4%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -67.8%
Contains more Monounsaturated Fat +518.2%
Contains more Polyunsaturated fat +191.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Fennel Opinion
Net carbs 26.83g 4.2g Poi
Protein 0.38g 1.24g Fennel
Fats 0.14g 0.2g Fennel
Carbs 27.23g 7.3g Poi
Calories 112kcal 31kcal Poi
Sugar 0.39g 3.93g Poi
Fiber 0.4g 3.1g Fennel
Calcium 16mg 49mg Fennel
Iron 0.88mg 0.73mg Poi
Magnesium 24mg 17mg Poi
Phosphorus 39mg 50mg Fennel
Potassium 183mg 414mg Fennel
Sodium 12mg 52mg Poi
Zinc 0.22mg 0.2mg Poi
Copper 0.166mg 0.066mg Poi
Manganese 0.37mg 0.191mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 66IU 963IU Fennel
Vitamin A RAE 3µg 48µg Fennel
Vitamin E 2.3mg 0.58mg Poi
Vitamin C 4mg 12mg Fennel
Vitamin B1 0.13mg 0.01mg Poi
Vitamin B2 0.04mg 0.032mg Poi
Vitamin B3 1.1mg 0.64mg Poi
Vitamin B5 0.293mg 0.232mg Poi
Vitamin B6 0.273mg 0.047mg Poi
Folate 21µg 27µg Fennel
Vitamin K 1µg 62.8µg Fennel
Saturated Fat 0.029g 0.09g Poi
Monounsaturated Fat 0.011g 0.068g Fennel
Polyunsaturated fat 0.058g 0.169g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Fennel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
28%
Fennel
Minerals Daily Need Coverage Score
20%
Poi
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 3.54g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 45)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.