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  6. Poi vs. Garlic

Poi vs. Garlic — In-Depth Nutrition Comparison

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The main differences between Poi and Garlic

  • Poi is richer in Vitamin E , yet Garlic is richer in Vitamin B6, Manganese, Vitamin C, Selenium, Calcium, Phosphorus, Copper, Iron, and Zinc.
  • Daily need coverage for Vitamin B6 from Garlic is 74% higher.
  • Poi contains 29 times more Vitamin E than Garlic. Poi contains 2.3mg of Vitamin E , while Garlic contains 0.08mg.

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

Infographic

Poi vs Garlic 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
Garlic
Garlic
Contains less Sodium -29.4%
Contains more Calcium +1031.3%
Contains more Iron +93.2%
Contains more Phosphorus +292.3%
Contains more Potassium +119.1%
Contains more Zinc +427.3%
Contains more Copper +80.1%
Contains more Manganese +351.9%
Contains more Selenium +1928.6%
Equal in Magnesium - 25
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains less Sodium -29.4%
Contains more Calcium +1031.3%
Contains more Iron +93.2%
Contains more Phosphorus +292.3%
Contains more Potassium +119.1%
Contains more Zinc +427.3%
Contains more Copper +80.1%
Contains more Manganese +351.9%
Contains more Selenium +1928.6%
Equal in Magnesium - 25

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
4
:
6
Garlic
Garlic
Contains more Vitamin A +633.3%
Contains more Vitamin E +2775%
Contains more Vitamin B3 +57.1%
Contains more Folate +600%
Contains more Vitamin C +680%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +175%
Contains more Vitamin B5 +103.4%
Contains more Vitamin B6 +352.4%
Contains more Vitamin K +70%
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +633.3%
Contains more Vitamin E +2775%
Contains more Vitamin B3 +57.1%
Contains more Folate +600%
Contains more Vitamin C +680%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +175%
Contains more Vitamin B5 +103.4%
Contains more Vitamin B6 +352.4%
Contains more Vitamin K +70%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Garlic
Garlic
Contains more Water +22.3%
Contains more Protein +1573.7%
Contains more Fats +257.1%
Contains more Carbs +21.4%
Contains more Other +145.9%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Water +22.3%
Contains more Protein +1573.7%
Contains more Fats +257.1%
Contains more Carbs +21.4%
Contains more Other +145.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
1
Garlic
Garlic
Contains less Saturated Fat -67.4%
Contains more Polyunsaturated fat +329.3%
Equal in Monounsaturated Fat - 0.011
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -67.4%
Contains more Polyunsaturated fat +329.3%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Garlic Opinion
Net carbs 26.83g 30.96g Garlic
Protein 0.38g 6.36g Garlic
Fats 0.14g 0.5g Garlic
Carbs 27.23g 33.06g Garlic
Calories 112kcal 149kcal Garlic
Sugar 0.39g 1g Poi
Fiber 0.4g 2.1g Garlic
Calcium 16mg 181mg Garlic
Iron 0.88mg 1.7mg Garlic
Magnesium 24mg 25mg Garlic
Phosphorus 39mg 153mg Garlic
Potassium 183mg 401mg Garlic
Sodium 12mg 17mg Poi
Zinc 0.22mg 1.16mg Garlic
Copper 0.166mg 0.299mg Garlic
Manganese 0.37mg 1.672mg Garlic
Selenium 0.7µg 14.2µg Garlic
Vitamin A 66IU 9IU Poi
Vitamin A RAE 3µg 0µg Poi
Vitamin E 2.3mg 0.08mg Poi
Vitamin C 4mg 31.2mg Garlic
Vitamin B1 0.13mg 0.2mg Garlic
Vitamin B2 0.04mg 0.11mg Garlic
Vitamin B3 1.1mg 0.7mg Poi
Vitamin B5 0.293mg 0.596mg Garlic
Vitamin B6 0.273mg 1.235mg Garlic
Folate 21µg 3µg Poi
Vitamin K 1µg 1.7µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.029g 0.089g Poi
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.058g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
20%
Poi
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 30)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.6)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.