Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Poi
  5. Compare
  6. Poi vs. Mustard Greens

Poi vs. Mustard Greens — In-Depth Nutrition Comparison

Compare

Significant differences between Poi and Mustard Greens

  • Poi has more Vitamin B6, and Vitamin B1, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, and Fiber.
  • Mustard Greens covers your daily Vitamin K needs 493% more than Poi.
  • Mustard Greens has 42 times less Choline than Poi. Poi has 16.7mg of Choline, while Mustard Greens has 0.4mg.

Specific food types used in this comparison are Poi and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Poi vs Mustard Greens 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
Mustard Greens
Mustard Greens
Contains more Magnesium +84.6%
Contains more Potassium +13%
Contains more Copper +13.7%
Contains more Selenium +16.7%
Contains more Calcium +637.5%
Contains less Sodium -25%
Equal in Iron - 0.87
Equal in Phosphorus - 42
Equal in Zinc - 0.22
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Magnesium +84.6%
Contains more Potassium +13%
Contains more Copper +13.7%
Contains more Selenium +16.7%
Contains more Calcium +637.5%
Contains less Sodium -25%
Equal in Iron - 0.87
Equal in Phosphorus - 42
Equal in Zinc - 0.22

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
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin E +29.2%
Contains more Vitamin B1 +217.1%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +144.2%
Contains more Vitamin B6 +178.6%
Contains more Folate +133.3%
Contains more Vitamin A +18642.4%
Contains more Vitamin C +532.5%
Contains more Vitamin B2 +57.5%
Contains more Vitamin K +59170%
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%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin E +29.2%
Contains more Vitamin B1 +217.1%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +144.2%
Contains more Vitamin B6 +178.6%
Contains more Folate +133.3%
Contains more Vitamin A +18642.4%
Contains more Vitamin C +532.5%
Contains more Vitamin B2 +57.5%
Contains more Vitamin K +59170%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Mustard Greens
Mustard Greens
Contains more Carbs +503.8%
Contains more Protein +573.7%
Contains more Fats +235.7%
Contains more Water +28.1%
Contains more Other +11.5%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Carbs +503.8%
Contains more Protein +573.7%
Contains more Fats +235.7%
Contains more Water +28.1%
Contains more Other +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +26.1%
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +900%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +26.1%
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Mustard Greens
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 Mustard Greens Opinion
Net carbs 26.83g 2.51g Poi
Protein 0.38g 2.56g Mustard Greens
Fats 0.14g 0.47g Mustard Greens
Carbs 27.23g 4.51g Poi
Calories 112kcal 26kcal Poi
Sugar 0.39g 1.41g Poi
Fiber 0.4g 2g Mustard Greens
Calcium 16mg 118mg Mustard Greens
Iron 0.88mg 0.87mg Poi
Magnesium 24mg 13mg Poi
Phosphorus 39mg 42mg Mustard Greens
Potassium 183mg 162mg Poi
Sodium 12mg 9mg Mustard Greens
Zinc 0.22mg 0.22mg
Copper 0.166mg 0.146mg Poi
Manganese 0.37mg Poi
Selenium 0.7µg 0.6µg Poi
Vitamin A 66IU 12370IU Mustard Greens
Vitamin A RAE 3µg 618µg Mustard Greens
Vitamin E 2.3mg 1.78mg Poi
Vitamin C 4mg 25.3mg Mustard Greens
Vitamin B1 0.13mg 0.041mg Poi
Vitamin B2 0.04mg 0.063mg Mustard Greens
Vitamin B3 1.1mg 0.433mg Poi
Vitamin B5 0.293mg 0.12mg Poi
Vitamin B6 0.273mg 0.098mg Poi
Folate 21µg 9µg Poi
Vitamin K 1µg 592.7µg Mustard Greens
Saturated Fat 0.029g 0.012g Mustard Greens
Monounsaturated Fat 0.011g 0.11g Mustard Greens
Polyunsaturated fat 0.058g 0.046g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Poi
Poi vs Russet potato raw
Russet potato raw
Poi
Poi vs Potato wedges
Potato wedges
Poi
Poi vs Potato flour
Potato flour
Mustard Greens
Mustard Greens vs True morels
True morels
Mustard Greens
Mustard Greens vs Shiitake
Shiitake
Mustard Greens
Mustard Greens vs Cream of mushroom soup
Cream of mushroom soup

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
201%
Mustard Greens
Minerals Daily Need Coverage Score
20%
Poi
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.02g)
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 - $1.4)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.017g)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.