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  6. Poi vs. Nopales

Poi vs. Nopales — In-Depth Nutrition Comparison

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Important differences between Poi and Nopales

  • Poi has more Vitamin B6, Vitamin E , Copper, and Vitamin B1, however, Nopales has more Calcium, Fiber, Magnesium, and Vitamin C.
  • Poi's daily need coverage for Vitamin B6 is 16% more.

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

Infographic

Poi vs Nopales 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
4
:
5
Nopales
Nopales
Contains more Iron +49.2%
Contains more Phosphorus +143.8%
Contains less Sodium -42.9%
Contains more Copper +219.2%
Contains more Calcium +925%
Contains more Magnesium +116.7%
Contains more Potassium +40.4%
Contains more Zinc +13.6%
Contains more Manganese +23.5%
Equal in Selenium - 0.7
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +49.2%
Contains more Phosphorus +143.8%
Contains less Sodium -42.9%
Contains more Copper +219.2%
Contains more Calcium +925%
Contains more Magnesium +116.7%
Contains more Potassium +40.4%
Contains more Zinc +13.6%
Contains more Manganese +23.5%
Equal in Selenium - 0.7

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
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin B1 +983.3%
Contains more Vitamin B3 +168.3%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +290%
Contains more Folate +600%
Contains more Vitamin A +592.4%
Contains more Vitamin C +132.5%
Contains more Vitamin K +430%
Equal in Vitamin B2 - 0.041
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%
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +983.3%
Contains more Vitamin B3 +168.3%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +290%
Contains more Folate +600%
Contains more Vitamin A +592.4%
Contains more Vitamin C +132.5%
Contains more Vitamin K +430%
Equal in Vitamin B2 - 0.041

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Nopales
Nopales
Contains more Fats +55.6%
Contains more Carbs +717.7%
Contains more Protein +247.4%
Contains more Water +31.4%
Contains more Other +86.9%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Fats +55.6%
Contains more Carbs +717.7%
Contains more Protein +247.4%
Contains more Water +31.4%
Contains more Other +86.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Nopales
Nopales
Contains more Polyunsaturated fat +16%
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +63.6%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +16%
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +63.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Nopales Opinion
Net carbs 26.83g 1.13g Poi
Protein 0.38g 1.32g Nopales
Fats 0.14g 0.09g Poi
Carbs 27.23g 3.33g Poi
Calories 112kcal 16kcal Poi
Sugar 0.39g 1.15g Poi
Fiber 0.4g 2.2g Nopales
Calcium 16mg 164mg Nopales
Iron 0.88mg 0.59mg Poi
Magnesium 24mg 52mg Nopales
Phosphorus 39mg 16mg Poi
Potassium 183mg 257mg Nopales
Sodium 12mg 21mg Poi
Zinc 0.22mg 0.25mg Nopales
Copper 0.166mg 0.052mg Poi
Manganese 0.37mg 0.457mg Nopales
Selenium 0.7µg 0.7µg
Vitamin A 66IU 457IU Nopales
Vitamin A RAE 3µg 23µg Nopales
Vitamin E 2.3mg 0mg Poi
Vitamin C 4mg 9.3mg Nopales
Vitamin B1 0.13mg 0.012mg Poi
Vitamin B2 0.04mg 0.041mg Nopales
Vitamin B3 1.1mg 0.41mg Poi
Vitamin B5 0.293mg 0.167mg Poi
Vitamin B6 0.273mg 0.07mg Poi
Folate 21µg 3µg Poi
Vitamin K 1µg 5.3µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.059mg Nopales
Methionine 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0.029g 0.016g Nopales
Monounsaturated Fat 0.011g 0.018g Nopales
Polyunsaturated fat 0.058g 0.05g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Nopales
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
10%
Nopales
Minerals Daily Need Coverage Score
20%
Poi
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 7)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.013g)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
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 ($)
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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.