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  6. Poi vs. Olive

Poi vs. Olive — In-Depth Nutrition Comparison

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Important differences between Poi and Olive

  • Poi has more Vitamin B6, Manganese, Vitamin B1, and Vitamin B3, however, Olive has more Iron, Fiber, Copper, and Calcium.
  • Olive's daily need coverage for Sodium is 31% more.
  • Poi has 43 times more Vitamin B1 than Olive. Poi has 0.13mg of Vitamin B1, while Olive has 0.003mg.
  • Poi is lower in Saturated Fat.

The food varieties used in the comparison are Poi and Olives, ripe, canned (small-extra large).

Infographic

Poi vs Olive 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
5
:
4
Olive
Olive
Contains more Magnesium +500%
Contains more Phosphorus +1200%
Contains more Potassium +2187.5%
Contains less Sodium -98.4%
Contains more Manganese +1750%
Contains more Calcium +450%
Contains more Iron +275%
Contains more Copper +51.2%
Contains more Selenium +28.6%
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%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +500%
Contains more Phosphorus +1200%
Contains more Potassium +2187.5%
Contains less Sodium -98.4%
Contains more Manganese +1750%
Contains more Calcium +450%
Contains more Iron +275%
Contains more Copper +51.2%
Contains more Selenium +28.6%
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
8
:
2
Olive
Olive
Contains more Vitamin E +39.4%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +4233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2873%
Contains more Vitamin B5 +1853.3%
Contains more Vitamin B6 +2933.3%
Contains more Folate +∞%
Contains more Vitamin A +510.6%
Contains more Vitamin K +40%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin E +39.4%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +4233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2873%
Contains more Vitamin B5 +1853.3%
Contains more Vitamin B6 +2933.3%
Contains more Folate +∞%
Contains more Vitamin A +510.6%
Contains more Vitamin K +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Olive
Olive
Contains more Carbs +335%
Contains more Protein +121.1%
Contains more Fats +7528.6%
Contains more Water +11.7%
Contains more Other +265.6%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Carbs +335%
Contains more Protein +121.1%
Contains more Fats +7528.6%
Contains more Water +11.7%
Contains more Other +265.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Olive
Olive
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +1470.7%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +1470.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Olive Opinion
Net carbs 26.83g 3.06g Poi
Protein 0.38g 0.84g Olive
Fats 0.14g 10.68g Olive
Carbs 27.23g 6.26g Poi
Calories 112kcal 115kcal Olive
Sugar 0.39g 0g Olive
Fiber 0.4g 3.2g Olive
Calcium 16mg 88mg Olive
Iron 0.88mg 3.3mg Olive
Magnesium 24mg 4mg Poi
Phosphorus 39mg 3mg Poi
Potassium 183mg 8mg Poi
Sodium 12mg 735mg Poi
Zinc 0.22mg 0.22mg
Copper 0.166mg 0.251mg Olive
Manganese 0.37mg 0.02mg Poi
Selenium 0.7µg 0.9µg Olive
Vitamin A 66IU 403IU Olive
Vitamin A RAE 3µg 20µg Olive
Vitamin E 2.3mg 1.65mg Poi
Vitamin C 4mg 0.9mg Poi
Vitamin B1 0.13mg 0.003mg Poi
Vitamin B2 0.04mg 0mg Poi
Vitamin B3 1.1mg 0.037mg Poi
Vitamin B5 0.293mg 0.015mg Poi
Vitamin B6 0.273mg 0.009mg Poi
Folate 21µg 0µg Poi
Vitamin K 1µg 1.4µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 0.029g 1.415g Poi
Monounsaturated Fat 0.011g 7.888g Olive
Polyunsaturated fat 0.058g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Olive
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
6%
Olive
Minerals Daily Need Coverage Score
20%
Poi
35%
Olive

Comparison summary

Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 723mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 1.386g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 0)
Which food is cheaper?
Poi
Poi is cheaper (difference - $3.5)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.39g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.