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  6. Poi vs. Grape leaves

Poi vs. Grape leaves — In-Depth Nutrition Comparison

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Summary of differences between Poi and Grape leaves

  • Poi has less Vitamin A RAE, Manganese, Vitamin K, Fiber, Calcium, Copper, Vitamin B2, Iron, Magnesium, and Folate than Grape leaves.
  • Grape leaves covers your daily need of Vitamin A RAE 153% more than Poi.

These are the specific foods used in this comparison Poi and Grape leaves, raw.

Infographic

Poi vs Grape leaves 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
Grape leaves
Grape leaves
Contains more Calcium +2168.8%
Contains more Iron +198.9%
Contains more Magnesium +295.8%
Contains more Phosphorus +133.3%
Contains more Potassium +48.6%
Contains less Sodium -25%
Contains more Zinc +204.5%
Contains more Copper +150%
Contains more Manganese +671.6%
Contains more Selenium +28.6%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Calcium +2168.8%
Contains more Iron +198.9%
Contains more Magnesium +295.8%
Contains more Phosphorus +133.3%
Contains more Potassium +48.6%
Contains less Sodium -25%
Contains more Zinc +204.5%
Contains more Copper +150%
Contains more Manganese +671.6%
Contains more Selenium +28.6%

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
Grape leaves
Grape leaves
Contains more Vitamin E +15%
Contains more Vitamin B1 +225%
Contains more Vitamin B5 +26.8%
Contains more Vitamin A +41598.5%
Contains more Vitamin C +177.5%
Contains more Vitamin B2 +785%
Contains more Vitamin B3 +114.7%
Contains more Vitamin B6 +46.5%
Contains more Folate +295.2%
Contains more Vitamin K +10760%
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%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin E +15%
Contains more Vitamin B1 +225%
Contains more Vitamin B5 +26.8%
Contains more Vitamin A +41598.5%
Contains more Vitamin C +177.5%
Contains more Vitamin B2 +785%
Contains more Vitamin B3 +114.7%
Contains more Vitamin B6 +46.5%
Contains more Folate +295.2%
Contains more Vitamin K +10760%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Grape leaves
Grape leaves
Contains more Carbs +57.3%
Contains more Protein +1373.7%
Contains more Fats +1414.3%
Contains more Other +170.5%
Equal in Water - 73.32
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Carbs +57.3%
Contains more Protein +1373.7%
Contains more Fats +1414.3%
Contains more Other +170.5%
Equal in Water - 73.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Grape leaves
Grape leaves
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +1736.2%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +1736.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Grape leaves Opinion
Net carbs 26.83g 6.31g Poi
Protein 0.38g 5.6g Grape leaves
Fats 0.14g 2.12g Grape leaves
Carbs 27.23g 17.31g Poi
Calories 112kcal 93kcal Poi
Sugar 0.39g 6.3g Poi
Fiber 0.4g 11g Grape leaves
Calcium 16mg 363mg Grape leaves
Iron 0.88mg 2.63mg Grape leaves
Magnesium 24mg 95mg Grape leaves
Phosphorus 39mg 91mg Grape leaves
Potassium 183mg 272mg Grape leaves
Sodium 12mg 9mg Grape leaves
Zinc 0.22mg 0.67mg Grape leaves
Copper 0.166mg 0.415mg Grape leaves
Manganese 0.37mg 2.855mg Grape leaves
Selenium 0.7µg 0.9µg Grape leaves
Vitamin A 66IU 27521IU Grape leaves
Vitamin A RAE 3µg 1376µg Grape leaves
Vitamin E 2.3mg 2mg Poi
Vitamin C 4mg 11.1mg Grape leaves
Vitamin B1 0.13mg 0.04mg Poi
Vitamin B2 0.04mg 0.354mg Grape leaves
Vitamin B3 1.1mg 2.362mg Grape leaves
Vitamin B5 0.293mg 0.231mg Poi
Vitamin B6 0.273mg 0.4mg Grape leaves
Folate 21µg 83µg Grape leaves
Vitamin K 1µg 108.6µg Grape leaves
Saturated Fat 0.029g 0.336g Poi
Monounsaturated Fat 0.011g 0.081g Grape leaves
Polyunsaturated fat 0.058g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Grape leaves
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
192%
Grape leaves
Minerals Daily Need Coverage Score
20%
Poi
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.307g)
Which food is cheaper?
Poi
Poi is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves 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 ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.