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  6. Poi vs. Jerusalem artichoke

Poi vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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A recap on differences between Poi and Jerusalem artichoke

  • Poi is higher in Vitamin B6, Vitamin E , and Manganese, yet Jerusalem artichoke is higher in Iron, Potassium, Vitamin B1, and Phosphorus.
  • Jerusalem artichoke covers your daily Iron needs 32% more than Poi.
  • Poi contains 12 times more Vitamin E than Jerusalem artichoke. While Poi contains 2.3mg of Vitamin E , Jerusalem artichoke contains only 0.19mg.

Food varieties used in this article are Poi and Jerusalem-artichokes, raw.

Infographic

Poi vs Jerusalem artichoke 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
5
:
4
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +14.3%
Contains more Magnesium +41.2%
Contains more Zinc +83.3%
Contains more Copper +18.6%
Contains more Manganese +516.7%
Contains more Iron +286.4%
Contains more Phosphorus +100%
Contains more Potassium +134.4%
Contains less Sodium -66.7%
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%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +14.3%
Contains more Magnesium +41.2%
Contains more Zinc +83.3%
Contains more Copper +18.6%
Contains more Manganese +516.7%
Contains more Iron +286.4%
Contains more Phosphorus +100%
Contains more Potassium +134.4%
Contains less Sodium -66.7%
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
5
:
4
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin A +230%
Contains more Vitamin E +1110.5%
Contains more Vitamin B6 +254.5%
Contains more Folate +61.5%
Contains more Vitamin K +900%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +18.2%
Contains more Vitamin B5 +35.5%
Equal in Vitamin C - 4
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%
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Contains more Vitamin A +230%
Contains more Vitamin E +1110.5%
Contains more Vitamin B6 +254.5%
Contains more Folate +61.5%
Contains more Vitamin K +900%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +18.2%
Contains more Vitamin B5 +35.5%
Equal in Vitamin C - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Jerusalem artichoke
Jerusalem artichoke
Contains more Fats +1300%
Contains more Carbs +56.1%
Contains more Protein +426.3%
Contains more Other +316.4%
Equal in Water - 78.01
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more Fats +1300%
Contains more Carbs +56.1%
Contains more Protein +426.3%
Contains more Other +316.4%
Equal in Water - 78.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +5700%
Contains less Saturated Fat -100%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +5700%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Jerusalem artichoke Opinion
Net carbs 26.83g 15.84g Poi
Protein 0.38g 2g Jerusalem artichoke
Fats 0.14g 0.01g Poi
Carbs 27.23g 17.44g Poi
Calories 112kcal 73kcal Poi
Sugar 0.39g 9.6g Poi
Fiber 0.4g 1.6g Jerusalem artichoke
Calcium 16mg 14mg Poi
Iron 0.88mg 3.4mg Jerusalem artichoke
Magnesium 24mg 17mg Poi
Phosphorus 39mg 78mg Jerusalem artichoke
Potassium 183mg 429mg Jerusalem artichoke
Sodium 12mg 4mg Jerusalem artichoke
Zinc 0.22mg 0.12mg Poi
Copper 0.166mg 0.14mg Poi
Manganese 0.37mg 0.06mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 66IU 20IU Poi
Vitamin A RAE 3µg 1µg Poi
Vitamin E 2.3mg 0.19mg Poi
Vitamin C 4mg 4mg
Vitamin B1 0.13mg 0.2mg Jerusalem artichoke
Vitamin B2 0.04mg 0.06mg Jerusalem artichoke
Vitamin B3 1.1mg 1.3mg Jerusalem artichoke
Vitamin B5 0.293mg 0.397mg Jerusalem artichoke
Vitamin B6 0.273mg 0.077mg Poi
Folate 21µg 13µg Poi
Vitamin K 1µg 0.1µg Poi
Saturated Fat 0.029g 0g Jerusalem artichoke
Monounsaturated Fat 0.011g 0.004g Poi
Polyunsaturated fat 0.058g 0.001g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Jerusalem artichoke
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
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
20%
Poi
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 9.21g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.4)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.029g)
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.