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  6. Poi vs. Kohlrabi

Poi vs. Kohlrabi — In-Depth Nutrition Comparison

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Significant differences between Poi and Kohlrabi

  • Poi has more Vitamin E , Manganese, Vitamin B6, Vitamin B1, and Iron, however, Kohlrabi is richer in Vitamin C, and Fiber.
  • Kohlrabi covers your daily Vitamin C needs 64% more than Poi.
  • Kohlrabi has 5 times less Vitamin E than Poi. Poi has 2.3mg of Vitamin E , while Kohlrabi has 0.48mg.
  • Poi contains less Sugar.

Specific food types used in this comparison are Poi and Kohlrabi, raw.

Infographic

Poi vs Kohlrabi 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
6
:
3
Kohlrabi
Kohlrabi
Contains more Iron +120%
Contains more Magnesium +26.3%
Contains less Sodium -40%
Contains more Zinc +633.3%
Contains more Copper +28.7%
Contains more Manganese +166.2%
Contains more Calcium +50%
Contains more Phosphorus +17.9%
Contains more Potassium +91.3%
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%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +120%
Contains more Magnesium +26.3%
Contains less Sodium -40%
Contains more Zinc +633.3%
Contains more Copper +28.7%
Contains more Manganese +166.2%
Contains more Calcium +50%
Contains more Phosphorus +17.9%
Contains more Potassium +91.3%
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
9
:
1
Kohlrabi
Kohlrabi
Contains more Vitamin A +83.3%
Contains more Vitamin E +379.2%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +77.6%
Contains more Vitamin B6 +82%
Contains more Folate +31.3%
Contains more Vitamin K +900%
Contains more Vitamin C +1450%
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +83.3%
Contains more Vitamin E +379.2%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +77.6%
Contains more Vitamin B6 +82%
Contains more Folate +31.3%
Contains more Vitamin K +900%
Contains more Vitamin C +1450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +40%
Contains more Carbs +339.2%
Contains more Protein +347.4%
Contains more Water +27%
Contains more Other +63.9%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +40%
Contains more Carbs +339.2%
Contains more Protein +347.4%
Contains more Water +27%
Contains more Other +63.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +20.8%
Contains less Saturated Fat -55.2%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +20.8%
Contains less Saturated Fat -55.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Kohlrabi Opinion
Net carbs 26.83g 2.6g Poi
Protein 0.38g 1.7g Kohlrabi
Fats 0.14g 0.1g Poi
Carbs 27.23g 6.2g Poi
Calories 112kcal 27kcal Poi
Sugar 0.39g 2.6g Poi
Fiber 0.4g 3.6g Kohlrabi
Calcium 16mg 24mg Kohlrabi
Iron 0.88mg 0.4mg Poi
Magnesium 24mg 19mg Poi
Phosphorus 39mg 46mg Kohlrabi
Potassium 183mg 350mg Kohlrabi
Sodium 12mg 20mg Poi
Zinc 0.22mg 0.03mg Poi
Copper 0.166mg 0.129mg Poi
Manganese 0.37mg 0.139mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 66IU 36IU Poi
Vitamin A RAE 3µg 2µg Poi
Vitamin E 2.3mg 0.48mg Poi
Vitamin C 4mg 62mg Kohlrabi
Vitamin B1 0.13mg 0.05mg Poi
Vitamin B2 0.04mg 0.02mg Poi
Vitamin B3 1.1mg 0.4mg Poi
Vitamin B5 0.293mg 0.165mg Poi
Vitamin B6 0.273mg 0.15mg Poi
Folate 21µg 16µg Poi
Vitamin K 1µg 0.1µg Poi
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.029g 0.013g Kohlrabi
Monounsaturated Fat 0.011g 0.007g Poi
Polyunsaturated fat 0.058g 0.048g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Kohlrabi
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
25%
Kohlrabi
Minerals Daily Need Coverage Score
20%
Poi
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 20)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.6)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.016g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.