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  6. Poi vs. Onion rings

Poi vs. Onion rings — In-Depth Nutrition Comparison

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A recap on differences between poi and onion rings

  • Poi is higher in vitamin E, vitamin B6, and copper, yet onion rings is higher in vitamin K, selenium, fiber, and vitamin B2.
  • Onion rings covers your daily vitamin K needs 28% more than poi.
  • Poi contains 5 times more vitamin E than onion rings. While poi contains 2.3mg of vitamin E, onion rings contains only 0.46mg.
  • The amount of sodium in poi is lower.

Food varieties used in this article are Poi and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Poi vs Onion rings 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.3% 11% 47% 24% 11% 30% 48% 45% 31%
Contains more MagnesiumMagnesium +41.2%
Contains more PotassiumPotassium +48.8%
Contains more CopperCopper +127.4%
Contains less SodiumSodium -96.8%
Contains more CalciumCalcium +93.8%
Contains more IronIron +42%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +82.1%
Contains more SeleniumSelenium +700%
~equal in Manganese ~0.348mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 9.2% 0% 46% 27% 25% 18% 27% 0% 85% 25% 5.8%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more CholineCholine +56.1%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +22.6%
Contains more Vitamin KVitamin K +3310%
Contains more FolateFolate +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.294mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poi Onion rings DV% diff.
Polyunsaturated fat 0.058g 7.633g 51%
Vitamin K 1µg 34.1µg 28%
Fats 0.14g 14.3g 22%
Sodium 12mg 370mg 16%
Vitamin E 2.3mg 0.46mg 12%
Vitamin B6 0.273mg 0.117mg 12%
Starch 25.58g 11%
Copper 0.166mg 0.073mg 10%
Saturated fat 0.029g 2.137g 10%
Selenium 0.7µg 5.6µg 9%
Calories 112kcal 276kcal 8%
Protein 0.38g 4.14g 8%
Fiber 0.4g 2.2g 7%
Monounsaturated fat 0.011g 3g 7%
Vitamin B2 0.04mg 0.116mg 6%
Vitamin B1 0.13mg 0.185mg 5%
Iron 0.88mg 1.25mg 5%
Phosphorus 39mg 71mg 5%
Folate 21µg 33µg 3%
Vitamin C 4mg 1.6mg 3%
Fructose 1.26g 2%
Vitamin B3 1.1mg 1.349mg 2%
Zinc 0.22mg 0.42mg 2%
Potassium 183mg 123mg 2%
Calcium 16mg 31mg 2%
Magnesium 24mg 17mg 2%
Carbs 27.23g 33.79g 2%
Manganese 0.37mg 0.348mg 1%
Choline 16.7mg 10.7mg 1%
Net carbs 26.83g 31.59g N/A
Sugar 0.39g 5.1g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.293mg 0.294mg 0%
Trans fat 0g 0.053g N/A
Tryptophan 0.07mg 0%
Threonine 0.15mg 0%
Isoleucine 0.214mg 0%
Leucine 0.35mg 0%
Lysine 0.151mg 0%
Methionine 0.081mg 0%
Phenylalanine 0.243mg 0%
Valine 0.216mg 0%
Histidine 0.109mg 0%
Omega-3 - ALA 0.789g N/A
Omega-6 - Gamma-linoleic acid 0.047g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 6.346g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more WaterWater +54.5%
Contains more ProteinProtein +989.5%
Contains more FatsFats +10114.3%
Contains more CarbsCarbs +24.1%
Contains more OtherOther +129.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
17% 23% 60%
Saturated fat: Sat. Fat 2.137 g
Monounsaturated fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +27172.7%
Contains more Poly. FatPolyunsaturated fat +13060.3%

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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 rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.