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  6. Poi vs. Lo mein

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.

Infographic

Poi vs Lo mein 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 6.3% 9.3% 40% 21% 9.8% 19% 56% 31% 64%
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
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%
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 5.7% 3% 6% 1.5% 12% 29% 15% 16% 16% 0% 32% 21% 4.9%
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 CholineCholine +87.6%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin DVitamin D +∞%
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 Poi Lo mein 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%
Vitamin B1 0.13mg 0.047mg 7%
Starch 16.73g 7%
Vitamin B2 0.04mg 0.124mg 6%
Manganese 0.37mg 0.24mg 6%
Fiber 0.4g 1.3g 4%
Vitamin C 4mg 1.7mg 3%
Fats 0.14g 2.35g 3%
Saturated fat 0.029g 0.464g 2%
Vitamin B3 1.1mg 0.81mg 2%
Folate 21µg 28µg 2%
Potassium 183mg 105mg 2%
Iron 0.88mg 1.07mg 2%
Magnesium 24mg 14mg 2%
Carbs 27.23g 20.16g 2%
Vitamin A 3µg 9µg 1%
Phosphorus 39mg 45mg 1%
Choline 16.7mg 8.9mg 1%
Zinc 0.22mg 0.36mg 1%
Monounsaturated fat 0.011g 0.592g 1%
Calcium 16mg 21mg 1%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Calories 112kcal 121kcal 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
5% 2% 20% 71%
Protein: 4.77 g
Fats: 2.35 g
Carbs: 20.16 g
Water: 71.33 g
Other: 1.39 g
Contains more CarbsCarbs +35.1%
Contains more ProteinProtein +1155.3%
Contains more FatsFats +1578.6%
Contains more OtherOther +127.9%
~equal in Water ~71.33g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.464 g
Monounsaturated fat: Mono. Fat 0.592 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +5281.8%
Contains more Poly. FatPolyunsaturated fat +2125.9%

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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. Lo mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167677/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.