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Poi vs. Gratin — In-Depth Nutrition Comparison

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Important differences between poi and gratin

  • Poi has more manganese and vitamin B6; however, gratin has more phosphorus, calcium, vitamin C, potassium, and vitamin B2.
  • Gratin's daily need coverage for saturated fat is 24% more.
  • Poi has 2 times more manganese than gratin. Poi has 0.37mg of manganese, while gratin has 0.161mg.
  • Poi is lower in sodium.

The food varieties used in the comparison are Poi and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Poi vs Gratin infographic
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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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Gratin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +37.5%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +129.8%
Contains more CalciumCalcium +643.8%
Contains more PotassiumPotassium +116.4%
Contains more ZincZinc +213.6%
Contains more PhosphorusPhosphorus +189.7%
Contains more SeleniumSelenium +285.7%
~equal in Copper ~0.16mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Gratin
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +103.1%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +90.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +147.5%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B5Vitamin B5 +32.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.993mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poi Gratin DV% diff.
Saturated fat 0.029g 4.733g 21%
Sodium 12mg 433mg 18%
Vitamin E 2.3mg 15%
Fats 0.14g 7.59g 11%
Phosphorus 39mg 113mg 11%
Calcium 16mg 119mg 10%
Manganese 0.37mg 0.161mg 9%
Protein 0.38g 5.06g 9%
Vitamin B6 0.273mg 0.174mg 8%
Cholesterol 0mg 23mg 8%
Vitamin A 3µg 64µg 7%
Vitamin C 4mg 9.9mg 7%
Fiber 0.4g 1.8g 6%
Vitamin B1 0.13mg 0.064mg 6%
Vitamin B2 0.04mg 0.116mg 6%
Potassium 183mg 396mg 6%
Monounsaturated fat 0.011g 2.149g 5%
Carbs 27.23g 11.27g 5%
Selenium 0.7µg 2.7µg 4%
Zinc 0.22mg 0.69mg 4%
Choline 16.7mg 3%
Iron 0.88mg 0.64mg 3%
Folate 21µg 11µg 3%
Vitamin B5 0.293mg 0.387mg 2%
Polyunsaturated fat 0.058g 0.276g 1%
Calories 112kcal 132kcal 1%
Vitamin K 1µg 1%
Vitamin B3 1.1mg 0.993mg 1%
Copper 0.166mg 0.16mg 1%
Magnesium 24mg 20mg 1%
Net carbs 26.83g 9.47g N/A
Sugar 0.39g N/A
Tryptophan 0.07mg 0%
Threonine 0.192mg 0%
Isoleucine 0.284mg 0%
Leucine 0.443mg 0%
Lysine 0.381mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.254mg 0%
Valine 0.325mg 0%
Histidine 0.151mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more CarbsCarbs +141.6%
Contains more ProteinProtein +1231.6%
Contains more FatsFats +5321.4%
Contains more OtherOther +241%
~equal in Water ~74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +19436.4%
Contains more Poly. FatPolyunsaturated fat +375.9%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.