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  6. Poi vs. Fiddlehead ferns

Poi vs. Fiddlehead ferns — In-Depth Nutrition Comparison

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The main differences between Poi and Fiddlehead ferns

  • Poi is richer in Vitamin B1, yet Fiddlehead ferns are richer in Vitamin C, Vitamin B3, Vitamin A RAE, Copper, Vitamin B2, Phosphorus, Manganese, Zinc, and Potassium.
  • Daily need coverage for Vitamin C from Fiddlehead ferns is 25% higher.
  • Poi contains 7 times more Vitamin B1 than Fiddlehead ferns. Poi contains 0.13mg of Vitamin B1, while Fiddlehead ferns contain 0.02mg.

Food types used in this article are Poi and Fiddlehead ferns, raw.

Infographic

Poi vs Fiddlehead ferns 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
1
:
9
Fiddlehead ferns
Fiddlehead ferns
Contains more Calcium +100%
Contains more Iron +48.9%
Contains more Magnesium +41.7%
Contains more Phosphorus +159%
Contains more Potassium +102.2%
Contains less Sodium -91.7%
Contains more Zinc +277.3%
Contains more Copper +92.8%
Contains more Manganese +37.8%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Fiddlehead ferns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 25% 44% 33% 1% 23% 107% 67% 0%
Contains more Calcium +100%
Contains more Iron +48.9%
Contains more Magnesium +41.7%
Contains more Phosphorus +159%
Contains more Potassium +102.2%
Contains less Sodium -91.7%
Contains more Zinc +277.3%
Contains more Copper +92.8%
Contains more Manganese +37.8%

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
Fiddlehead ferns
Fiddlehead ferns
Contains more Vitamin B1 +550%
Contains more Vitamin A +5380.3%
Contains more Vitamin C +565%
Contains more Vitamin B2 +425%
Contains more Vitamin B3 +352.7%
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%
Fiddlehead ferns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 218% 0% 0% 89% 5% 49% 94% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +550%
Contains more Vitamin A +5380.3%
Contains more Vitamin C +565%
Contains more Vitamin B2 +425%
Contains more Vitamin B3 +352.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Fiddlehead ferns
Fiddlehead ferns
Contains more Carbs +391.5%
Contains more Protein +1097.4%
Contains more Fats +185.7%
Contains more Water +23.8%
Contains more Other +36.1%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Fiddlehead ferns
5% 6% 89%
Protein: 4.55 g
Fats: 0.4 g
Carbs: 5.54 g
Water: 88.68 g
Other: 0.83 g
Contains more Carbs +391.5%
Contains more Protein +1097.4%
Contains more Fats +185.7%
Contains more Water +23.8%
Contains more Other +36.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Fiddlehead ferns Opinion
Net carbs 26.83g 5.54g Poi
Protein 0.38g 4.55g Fiddlehead ferns
Fats 0.14g 0.4g Fiddlehead ferns
Carbs 27.23g 5.54g Poi
Calories 112kcal 34kcal Poi
Sugar 0.39g Fiddlehead ferns
Fiber 0.4g Poi
Calcium 16mg 32mg Fiddlehead ferns
Iron 0.88mg 1.31mg Fiddlehead ferns
Magnesium 24mg 34mg Fiddlehead ferns
Phosphorus 39mg 101mg Fiddlehead ferns
Potassium 183mg 370mg Fiddlehead ferns
Sodium 12mg 1mg Fiddlehead ferns
Zinc 0.22mg 0.83mg Fiddlehead ferns
Copper 0.166mg 0.32mg Fiddlehead ferns
Manganese 0.37mg 0.51mg Fiddlehead ferns
Selenium 0.7µg Poi
Vitamin A 66IU 3617IU Fiddlehead ferns
Vitamin A RAE 3µg 181µg Fiddlehead ferns
Vitamin E 2.3mg Poi
Vitamin C 4mg 26.6mg Fiddlehead ferns
Vitamin B1 0.13mg 0.02mg Poi
Vitamin B2 0.04mg 0.21mg Fiddlehead ferns
Vitamin B3 1.1mg 4.98mg Fiddlehead ferns
Vitamin B5 0.293mg Poi
Vitamin B6 0.273mg Poi
Folate 21µg Poi
Vitamin K 1µg Poi
Saturated Fat 0.029g Fiddlehead ferns
Monounsaturated Fat 0.011g Poi
Polyunsaturated fat 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Fiddlehead ferns
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
38%
Fiddlehead ferns
Minerals Daily Need Coverage Score
20%
Poi
35%
Fiddlehead ferns

Comparison summary

Which food is lower in Sugar?
Fiddlehead ferns
Fiddlehead ferns is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Fiddlehead ferns
Fiddlehead ferns contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Fiddlehead ferns
Fiddlehead ferns is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Fiddlehead ferns
Fiddlehead ferns is relatively richer in minerals
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 ($)
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. Fiddlehead ferns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/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.