Poi vs. Pea — In-Depth Nutrition Comparison

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The main differences between Poi and Pea

Poi is richer in Vitamin E , yet Pea is richer in Vitamin B5, Vitamin K, Fiber, Vitamin C, Phosphorus, Vitamin B1, Folate, Zinc, and Vitamin B2.
Daily need coverage for Vitamin B5 from Pea is 3054% higher.
Poi contains 16 times more Vitamin E than Pea. Poi contains 2.3mg of Vitamin E , while Pea contains 0.14mg.

Food types used in this article are Poi and Peas, green, cooked, boiled, drained, without salt.

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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

Pea

Contains more Calcium +68.8%

Contains more Iron +75%

Contains more Magnesium +62.5%

Contains more Phosphorus +200%

Contains more Potassium +48.1%

Contains less Sodium -75%

Contains more Zinc +440.9%

Contains more Manganese +41.9%

Contains more Selenium +171.4%

Equal in Copper - 0.173

Poi

Pea

Contains more Calcium +68.8%

Contains more Iron +75%

Contains more Magnesium +62.5%

Contains more Phosphorus +200%

Contains more Potassium +48.1%

Contains less Sodium -75%

Contains more Zinc +440.9%

Contains more Manganese +41.9%

Contains more Selenium +171.4%

Equal in Copper - 0.173

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

Pea

Contains more Vitamin E +1542.9%

Contains more Vitamin B6 +26.4%

Contains more Vitamin A +1113.6%

Contains more Vitamin C +255%

Contains more Vitamin B1 +99.2%

Contains more Vitamin B2 +272.5%

Contains more Vitamin B3 +83.7%

Contains more Vitamin B5 +52118.4%

Contains more Folate +200%

Contains more Vitamin K +2490%

Poi

Pea

Contains more Vitamin E +1542.9%

Contains more Vitamin B6 +26.4%

Contains more Vitamin A +1113.6%

Contains more Vitamin C +255%

Contains more Vitamin B1 +99.2%

Contains more Vitamin B2 +272.5%

Contains more Vitamin B3 +83.7%

Contains more Vitamin B5 +52118.4%

Contains more Folate +200%

Contains more Vitamin K +2490%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Poi

Pea

Contains more Carbs +74.2%

Contains more Protein +1310.5%

Contains more Fats +57.1%

Contains more Other +50.8%

Equal in Water - 77.87

Poi

Protein: 0.38 g

Fats: 0.14 g

Carbs: 27.23 g

Water: 71.64 g

Other: 0.61 g

Pea

Protein: 5.36 g

Fats: 0.22 g

Carbs: 15.63 g

Water: 77.87 g

Other: 0.92 g

Contains more Carbs +74.2%

Contains more Protein +1310.5%

Contains more Fats +57.1%

Contains more Other +50.8%

Equal in Water - 77.87

Fat Type Comparison

Fat type breakdown side-by-side comparison

Poi

Pea

Contains less Saturated Fat -25.6%

Contains more Monounsaturated Fat +72.7%

Contains more Polyunsaturated fat +75.9%

Poi

Saturated Fat: 0.029 g

Monounsaturated Fat: 0.011 g

Polyunsaturated fat: 0.058 g

Pea

Saturated Fat: 0.039 g

Monounsaturated Fat: 0.019 g

Polyunsaturated fat: 0.102 g

Contains less Saturated Fat -25.6%

Contains more Monounsaturated Fat +72.7%

Contains more Polyunsaturated fat +75.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Lower in Sodium
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	26.83g	10.13g
Protein	0.38g	5.36g
Fats	0.14g	0.22g
Carbs	27.23g	15.63g
Calories	112kcal	84kcal
Fructose		0.41g
Sugar	0.39g	5.93g
Fiber	0.4g	5.5g
Calcium	16mg	27mg
Iron	0.88mg	1.54mg
Magnesium	24mg	39mg
Phosphorus	39mg	117mg
Potassium	183mg	271mg
Sodium	12mg	3mg
Zinc	0.22mg	1.19mg
Copper	0.166mg	0.173mg
Manganese	0.37mg	0.525mg
Selenium	0.7µg	1.9µg
Vitamin A	66IU	801IU
Vitamin A RAE	3µg	40µg
Vitamin E	2.3mg	0.14mg
Vitamin C	4mg	14.2mg
Vitamin B1	0.13mg	0.259mg
Vitamin B2	0.04mg	0.149mg
Vitamin B3	1.1mg	2.021mg
Vitamin B5	0.293mg	153mg
Vitamin B6	0.273mg	0.216mg
Folate	21µg	63µg
Vitamin K	1µg	25.9µg
Tryptophan		0.037mg
Threonine		0.201mg
Isoleucine		0.193mg
Leucine		0.32mg
Lysine		0.314mg
Methionine		0.081mg
Phenylalanine		0.198mg
Valine		0.232mg
Histidine		0.105mg
Saturated Fat	0.029g	0.039g
Monounsaturated Fat	0.011g	0.019g
Polyunsaturated fat	0.058g	0.102g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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%

798%

Minerals Daily Need Coverage Score

20%

34%

Comparison summary

Which food is lower in Sugar?

Poi is lower in Sugar (difference - 5.54g)

Which food is lower in Saturated Fat?

Poi is lower in Saturated Fat (difference - 0.01g)

Which food is lower in glycemic index?

Poi is lower in glycemic index (difference - 54)

Which food is cheaper?

Poi is cheaper (difference - $0.3)

Which food contains less Sodium?

Pea contains less Sodium (difference - 9mg)

Which food is richer in minerals?

Pea is relatively richer in minerals

Which food is richer in vitamins?

Pea is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)