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Poi vs. Maitake mushrooms — In-Depth Nutrition Comparison

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Important differences between Poi and Maitake mushrooms

  • Poi has more Vitamin B6, Vitamin E , Manganese, and Iron, however, Maitake mushrooms has more Vitamin D, Vitamin B3, Vitamin B2, Copper, Fiber, and Choline.
  • Maitake mushrooms' daily need coverage for Vitamin D is 187% more.
  • Poi has 230 times more Vitamin E than Maitake mushrooms. Poi has 2.3mg of Vitamin E , while Maitake mushrooms have 0.01mg.

The food varieties used in the comparison are Poi and Mushrooms, maitake, raw.

Infographic

Poi vs Maitake mushrooms 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.
Contains more Calcium +1500%
Contains more Iron +193.3%
Contains more Magnesium +140%
Contains more Manganese +527.1%
Contains more Phosphorus +89.7%
Contains more Potassium +11.5%
Contains less Sodium -91.7%
Contains more Zinc +240.9%
Contains more Copper +51.8%
Contains more Selenium +214.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Contains more Calcium +1500%
Contains more Iron +193.3%
Contains more Magnesium +140%
Contains more Manganese +527.1%
Contains more Phosphorus +89.7%
Contains more Potassium +11.5%
Contains less Sodium -91.7%
Contains more Zinc +240.9%
Contains more Copper +51.8%
Contains more Selenium +214.3%

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +22900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +387.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12.3%
Contains more Vitamin B2 +505%
Contains more Vitamin B3 +498.6%
Equal in Vitamin B5 - 0.27
Equal in Folate - 21
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +22900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +387.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12.3%
Contains more Vitamin B2 +505%
Contains more Vitamin B3 +498.6%
Equal in Vitamin B5 - 0.27
Equal in Folate - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +290.7%
Contains more Other +15.1%
Contains more Protein +410.5%
Contains more Fats +35.7%
Contains more Water +26.1%
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Contains more Carbs +290.7%
Contains more Other +15.1%
Contains more Protein +410.5%
Contains more Fats +35.7%
Contains more Water +26.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +55.2%
Equal in Saturated Fat - 0.03
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +55.2%
Equal in Saturated Fat - 0.03

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Maitake mushrooms Opinion
Net carbs 26.83g 4.27g Poi
Protein 0.38g 1.94g Maitake mushrooms
Fats 0.14g 0.19g Maitake mushrooms
Carbs 27.23g 6.97g Poi
Calories 112kcal 31kcal Poi
Sugar 0.39g 2.07g Poi
Fiber 0.4g 2.7g Maitake mushrooms
Calcium 16mg 1mg Poi
Iron 0.88mg 0.3mg Poi
Magnesium 24mg 10mg Poi
Phosphorus 39mg 74mg Maitake mushrooms
Potassium 183mg 204mg Maitake mushrooms
Sodium 12mg 1mg Maitake mushrooms
Zinc 0.22mg 0.75mg Maitake mushrooms
Copper 0.166mg 0.252mg Maitake mushrooms
Manganese 0.37mg 0.059mg Poi
Selenium 0.7µg 2.2µg Maitake mushrooms
Vitamin A 66IU 0IU Poi
Vitamin A RAE 3µg 0µg Poi
Vitamin E 2.3mg 0.01mg Poi
Vitamin D 0IU 1123IU Maitake mushrooms
Vitamin D 0µg 28.1µg Maitake mushrooms
Vitamin C 4mg 0mg Poi
Vitamin B1 0.13mg 0.146mg Maitake mushrooms
Vitamin B2 0.04mg 0.242mg Maitake mushrooms
Vitamin B3 1.1mg 6.585mg Maitake mushrooms
Vitamin B5 0.293mg 0.27mg Poi
Vitamin B6 0.273mg 0.056mg Poi
Folate 21µg 21µg
Vitamin K 1µg 0µg Poi
Tryptophan 0.035mg Maitake mushrooms
Threonine 0.095mg Maitake mushrooms
Isoleucine 0.055mg Maitake mushrooms
Leucine 0.08mg Maitake mushrooms
Lysine 0.09mg Maitake mushrooms
Methionine 0.015mg Maitake mushrooms
Phenylalanine 0.06mg Maitake mushrooms
Valine 0.1mg Maitake mushrooms
Histidine 0.045mg Maitake mushrooms
Saturated Fat 0.029g 0.03g Poi
Monounsaturated Fat 0.011g 0.03g Maitake mushrooms
Polyunsaturated fat 0.058g 0.09g Maitake mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Maitake mushrooms
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
92%
Maitake mushrooms
Minerals Daily Need Coverage Score
20%
Poi
19%
Maitake mushrooms

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.68g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.001g)
Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.