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  6. Poi vs. Onion

Poi vs. Onion — In-Depth Nutrition Comparison

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Differences between Poi and Onion

  • Poi has more Vitamin E , Copper, Vitamin B6, Manganese, Iron, Vitamin B1, and Vitamin B3, while Onion has more Fiber.
  • Poi's daily need coverage for Vitamin E is 15% higher.
  • Onion contains 9 times less Vitamin B3 than Poi. Poi contains 1.1mg of Vitamin B3, while Onion contains 0.116mg.

The food types used in this comparison are Poi and Onions, raw.

Infographic

Poi vs Onion 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
Onion
Onion
Contains more Iron +319%
Contains more Magnesium +140%
Contains more Phosphorus +34.5%
Contains more Potassium +25.3%
Contains more Zinc +29.4%
Contains more Copper +325.6%
Contains more Manganese +186.8%
Contains more Selenium +40%
Contains more Calcium +43.8%
Contains less Sodium -66.7%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +319%
Contains more Magnesium +140%
Contains more Phosphorus +34.5%
Contains more Potassium +25.3%
Contains more Zinc +29.4%
Contains more Copper +325.6%
Contains more Manganese +186.8%
Contains more Selenium +40%
Contains more Calcium +43.8%
Contains less Sodium -66.7%

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
9
:
1
Onion
Onion
Contains more Vitamin A +3200%
Contains more Vitamin E +11400%
Contains more Vitamin B1 +182.6%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +848.3%
Contains more Vitamin B5 +138.2%
Contains more Vitamin B6 +127.5%
Contains more Folate +10.5%
Contains more Vitamin K +150%
Contains more Vitamin C +85%
Equal in Folate - 19
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +3200%
Contains more Vitamin E +11400%
Contains more Vitamin B1 +182.6%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +848.3%
Contains more Vitamin B5 +138.2%
Contains more Vitamin B6 +127.5%
Contains more Folate +10.5%
Contains more Vitamin K +150%
Contains more Vitamin C +85%
Equal in Folate - 19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
3
:
2
Onion
Onion
Contains more Fats +40%
Contains more Carbs +191.5%
Contains more Other +74.3%
Contains more Protein +189.5%
Contains more Water +24.4%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Fats +40%
Contains more Carbs +191.5%
Contains more Other +74.3%
Contains more Protein +189.5%
Contains more Water +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Onion
Onion
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +241.2%
Contains more Monounsaturated Fat +18.2%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -31%
Contains more Polyunsaturated fat +241.2%
Contains more Monounsaturated Fat +18.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Onion Opinion
Net carbs 26.83g 7.64g Poi
Protein 0.38g 1.1g Onion
Fats 0.14g 0.1g Poi
Carbs 27.23g 9.34g Poi
Calories 112kcal 40kcal Poi
Fructose 1.29g Onion
Sugar 0.39g 4.24g Poi
Fiber 0.4g 1.7g Onion
Calcium 16mg 23mg Onion
Iron 0.88mg 0.21mg Poi
Magnesium 24mg 10mg Poi
Phosphorus 39mg 29mg Poi
Potassium 183mg 146mg Poi
Sodium 12mg 4mg Onion
Zinc 0.22mg 0.17mg Poi
Copper 0.166mg 0.039mg Poi
Manganese 0.37mg 0.129mg Poi
Selenium 0.7µg 0.5µg Poi
Vitamin A 66IU 2IU Poi
Vitamin A RAE 3µg 0µg Poi
Vitamin E 2.3mg 0.02mg Poi
Vitamin C 4mg 7.4mg Onion
Vitamin B1 0.13mg 0.046mg Poi
Vitamin B2 0.04mg 0.027mg Poi
Vitamin B3 1.1mg 0.116mg Poi
Vitamin B5 0.293mg 0.123mg Poi
Vitamin B6 0.273mg 0.12mg Poi
Folate 21µg 19µg Poi
Vitamin K 1µg 0.4µg Poi
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.029g 0.042g Poi
Monounsaturated Fat 0.011g 0.013g Onion
Polyunsaturated fat 0.058g 0.017g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Onion
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
8%
Onion
Minerals Daily Need Coverage Score
20%
Poi
8%
Onion

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 3.85g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 15)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.2)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.