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. Nori

Poi vs. Nori — In-Depth Nutrition Comparison

Compare

A recap on differences between Poi and Nori

  • Poi is higher in Vitamin B6, and Vitamin E , yet Nori is higher in Vitamin C, Folate, Vitamin B2, Vitamin A RAE, Manganese, Iron, Copper, and Zinc.
  • Nori covers your daily Vitamin C needs 39% more than Poi.
  • Poi contains 2 times more Vitamin E than Nori. While Poi contains 2.3mg of Vitamin E , Nori contains only 1mg.

Food varieties used in this article are Poi and Seaweed, laver, raw.

Infographic

Poi vs Nori 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
2
:
7
Nori
Nori
Contains more Magnesium +1100%
Contains less Sodium -75%
Contains more Calcium +337.5%
Contains more Iron +104.5%
Contains more Phosphorus +48.7%
Contains more Potassium +94.5%
Contains more Zinc +377.3%
Contains more Copper +59%
Contains more Manganese +167%
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%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +1100%
Contains less Sodium -75%
Contains more Calcium +337.5%
Contains more Iron +104.5%
Contains more Phosphorus +48.7%
Contains more Potassium +94.5%
Contains more Zinc +377.3%
Contains more Copper +59%
Contains more Manganese +167%
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
3
:
7
Nori
Nori
Contains more Vitamin E +130%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B6 +71.7%
Contains more Vitamin A +7781.8%
Contains more Vitamin C +875%
Contains more Vitamin B2 +1015%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +77.8%
Contains more Folate +595.2%
Contains more Vitamin K +300%
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%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin E +130%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B6 +71.7%
Contains more Vitamin A +7781.8%
Contains more Vitamin C +875%
Contains more Vitamin B2 +1015%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B5 +77.8%
Contains more Folate +595.2%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Nori
Nori
Contains more Carbs +432.9%
Contains more Protein +1428.9%
Contains more Fats +100%
Contains more Water +18.7%
Contains more Other +518%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Carbs +432.9%
Contains more Protein +1428.9%
Contains more Fats +100%
Contains more Water +18.7%
Contains more Other +518%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Nori
Nori
Contains less Saturated Fat -52.5%
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +89.7%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -52.5%
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +89.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Nori Opinion
Net carbs 26.83g 4.81g Poi
Protein 0.38g 5.81g Nori
Fats 0.14g 0.28g Nori
Carbs 27.23g 5.11g Poi
Calories 112kcal 35kcal Poi
Sugar 0.39g 0.49g Poi
Fiber 0.4g 0.3g Poi
Calcium 16mg 70mg Nori
Iron 0.88mg 1.8mg Nori
Magnesium 24mg 2mg Poi
Phosphorus 39mg 58mg Nori
Potassium 183mg 356mg Nori
Sodium 12mg 48mg Poi
Zinc 0.22mg 1.05mg Nori
Copper 0.166mg 0.264mg Nori
Manganese 0.37mg 0.988mg Nori
Selenium 0.7µg 0.7µg
Vitamin A 66IU 5202IU Nori
Vitamin A RAE 3µg 260µg Nori
Vitamin E 2.3mg 1mg Poi
Vitamin C 4mg 39mg Nori
Vitamin B1 0.13mg 0.098mg Poi
Vitamin B2 0.04mg 0.446mg Nori
Vitamin B3 1.1mg 1.47mg Nori
Vitamin B5 0.293mg 0.521mg Nori
Vitamin B6 0.273mg 0.159mg Poi
Folate 21µg 146µg Nori
Vitamin K 1µg 4µg Nori
Tryptophan 0.043mg Nori
Threonine 0.232mg Nori
Isoleucine 0.259mg Nori
Leucine 0.501mg Nori
Lysine 0.222mg Nori
Methionine 0.145mg Nori
Phenylalanine 0.273mg Nori
Valine 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.029g 0.061g Poi
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.011g 0.025g Nori
Polyunsaturated fat 0.058g 0.11g Nori

Which food is preferable for your diet?

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

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
Nori
Nori vs Seaweed
Seaweed
Nori
Nori vs Water
Water
Nori
Nori vs Wakame
Wakame

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
67%
Nori
Minerals Daily Need Coverage Score
20%
Poi
40%
Nori

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.032g)
Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
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 ($)

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.