Poi vs. Lo mein — In-Depth Nutrition Comparison

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The main differences between poi and lo mein

Poi is richer in vitamin B6, vitamin E, copper, vitamin B1, and manganese, yet lo mein is richer in selenium, vitamin K, and vitamin B2.
Daily need coverage for selenium for lo mein is 20% higher.
Poi contains 8 times more vitamin E than lo mein. Poi contains 2.3mg of vitamin E, while lo mein contains 0.3mg.
Poi contains less sodium.

Food types used in this article are Poi and Restaurant, Chinese, vegetable lo mein, without meat.

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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

Lo mein

Contains more MagnesiumMagnesium	+71.4%
Contains more PotassiumPotassium	+74.3%
Contains more CopperCopper	+159.4%
Contains less SodiumSodium	-97.2%
Contains more ManganeseManganese	+54.2%

Contains more CalciumCalcium	+31.3%
Contains more IronIron	+21.6%
Contains more ZincZinc	+63.6%
Contains more PhosphorusPhosphorus	+15.4%
Contains more SeleniumSelenium	+1571.4%

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

Lo mein

Contains more Vitamin CVitamin C	+135.3%
Contains more Vitamin EVitamin E	+666.7%
Contains more Vitamin B1Vitamin B1	+176.6%
Contains more Vitamin B3Vitamin B3	+35.8%
Contains more Vitamin B6Vitamin B6	+301.5%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+200%
Contains more Vitamin B2Vitamin B2	+210%
Contains more Vitamin KVitamin K	+1170%
Contains more FolateFolate	+33.3%

~equal in Vitamin B5 ~0.27mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.7µg	11.7µg	20%
Sodium	12mg	430mg	18%
Vitamin B6	0.273mg	0.068mg	16%
Vitamin E	2.3mg	0.3mg	13%
Copper	0.166mg	0.064mg	11%
Vitamin K	1µg	12.7µg	10%
Protein	0.38g	4.77g	9%
Polyunsaturated fat	0.058g	1.291g	8%
Starch		16.73g	7%
Vitamin B1	0.13mg	0.047mg	7%
Manganese	0.37mg	0.24mg	6%
Vitamin B2	0.04mg	0.124mg	6%
Fiber	0.4g	1.3g	4%
Fats	0.14g	2.35g	3%
Vitamin C	4mg	1.7mg	3%
Carbs	27.23g	20.16g	2%
Magnesium	24mg	14mg	2%
Potassium	183mg	105mg	2%
Iron	0.88mg	1.07mg	2%
Vitamin B3	1.1mg	0.81mg	2%
Folate	21µg	28µg	2%
Saturated fat	0.029g	0.464g	2%
Vitamin D*	0 IU	4 IU	1%
Vitamin D	0µg	0.1µg	1%
Calcium	16mg	21mg	1%
Zinc	0.22mg	0.36mg	1%
Phosphorus	39mg	45mg	1%
Vitamin A	3µg	9µg	1%
Choline	16.7mg	8.9mg	1%
Monounsaturated fat	0.011g	0.592g	1%
Calories	112kcal	121kcal	0%
Protein per 100 calories	0.34g	3.9g	N/A
Calories per 10 g protein	2947kcal	254kcal	N/A
Weight per 100 calories	89g	83g	N/A
Unsaturated / Saturated Fat ratio	2.4	4.1	N/A
Net carbs	26.83g	18.86g	N/A
Sugar	0.39g	2.63g	N/A
Vitamin B5	0.293mg	0.27mg	0%
Trans fat	0g	0.008g	N/A
Fructose		0.33g	0%
Omega-3 - ALA		0.141g	N/A
Omega-6 - Gamma-linoleic acid		0.004g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		1.134g	N/A