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  6. Poi vs. Napa cabbage

Poi vs. Napa cabbage — In-Depth Nutrition Comparison

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How are Poi and Napa cabbage different?

  • Poi is higher in Vitamin B6, Vitamin B1, Copper, Manganese, and Vitamin B5, however, Napa cabbage is richer in Folate.
  • Daily need coverage for Vitamin B6 from Poi is 18% higher.
  • Poi contains 26 times more Vitamin B1 than Napa cabbage. While Poi contains 0.13mg of Vitamin B1, Napa cabbage contains only 0.005mg.

Poi and Cabbage, napa, cooked are the varieties used in this article.

Infographic

Poi vs Napa cabbage 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
8
:
2
Napa cabbage
Napa cabbage
Contains more Iron +18.9%
Contains more Magnesium +200%
Contains more Phosphorus +105.3%
Contains more Potassium +110.3%
Contains more Zinc +57.1%
Contains more Copper +72.9%
Contains more Manganese +82.3%
Contains more Selenium +75%
Contains more Calcium +81.3%
Equal in Sodium - 11
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Iron +18.9%
Contains more Magnesium +200%
Contains more Phosphorus +105.3%
Contains more Potassium +110.3%
Contains more Zinc +57.1%
Contains more Copper +72.9%
Contains more Manganese +82.3%
Contains more Selenium +75%
Contains more Calcium +81.3%
Equal in Sodium - 11

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
8
:
2
Napa cabbage
Napa cabbage
Contains more Vitamin C +25%
Contains more Vitamin B1 +2500%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +136.1%
Contains more Vitamin B5 +737.1%
Contains more Vitamin B6 +637.8%
Contains more Vitamin A +298.5%
Contains more Folate +104.8%
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%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin C +25%
Contains more Vitamin B1 +2500%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +136.1%
Contains more Vitamin B5 +737.1%
Contains more Vitamin B6 +637.8%
Contains more Vitamin A +298.5%
Contains more Folate +104.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Napa cabbage
Napa cabbage
Contains more Carbs +1121.1%
Contains more Other +258.8%
Contains more Protein +189.5%
Contains more Fats +21.4%
Contains more Water +34.5%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Carbs +1121.1%
Contains more Other +258.8%
Contains more Protein +189.5%
Contains more Fats +21.4%
Contains more Water +34.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Napa cabbage Opinion
Net carbs 26.83g 2.23g Poi
Protein 0.38g 1.1g Napa cabbage
Fats 0.14g 0.17g Napa cabbage
Carbs 27.23g 2.23g Poi
Calories 112kcal 12kcal Poi
Sugar 0.39g Napa cabbage
Fiber 0.4g Poi
Calcium 16mg 29mg Napa cabbage
Iron 0.88mg 0.74mg Poi
Magnesium 24mg 8mg Poi
Phosphorus 39mg 19mg Poi
Potassium 183mg 87mg Poi
Sodium 12mg 11mg Napa cabbage
Zinc 0.22mg 0.14mg Poi
Copper 0.166mg 0.096mg Poi
Manganese 0.37mg 0.203mg Poi
Selenium 0.7µg 0.4µg Poi
Vitamin A 66IU 263IU Napa cabbage
Vitamin A RAE 3µg 13µg Napa cabbage
Vitamin E 2.3mg Poi
Vitamin C 4mg 3.2mg Poi
Vitamin B1 0.13mg 0.005mg Poi
Vitamin B2 0.04mg 0.025mg Poi
Vitamin B3 1.1mg 0.466mg Poi
Vitamin B5 0.293mg 0.035mg Poi
Vitamin B6 0.273mg 0.037mg Poi
Folate 21µg 43µg Napa cabbage
Vitamin K 1µg Poi
Saturated Fat 0.029g Napa cabbage
Monounsaturated Fat 0.011g Poi
Polyunsaturated fat 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Napa cabbage
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
7%
Napa cabbage
Minerals Daily Need Coverage Score
20%
Poi
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.029g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.