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  6. Poi vs. Jalapeño

Poi vs. Jalapeño — In-Depth Nutrition Comparison

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How are Poi and Jalapeño different?

  • Poi has more Copper, Manganese, Iron, and Vitamin B1, however, Jalapeño is richer in Vitamin C, Vitamin K, Vitamin B6, Fiber, Vitamin E , and Vitamin A RAE.
  • Jalapeño covers your daily need of Vitamin C 127% more than Poi.
  • Poi has 4 times more Manganese than Jalapeño. Poi has 0.37mg of Manganese, while Jalapeño has 0.097mg.

Poi and Peppers, jalapeno, raw types were used in this article.

Infographic

Poi vs Jalapeño 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
Jalapeño
Jalapeño
Contains more Calcium +33.3%
Contains more Iron +252%
Contains more Magnesium +60%
Contains more Phosphorus +50%
Contains more Zinc +57.1%
Contains more Copper +260.9%
Contains more Manganese +281.4%
Contains more Selenium +75%
Contains more Potassium +35.5%
Contains less Sodium -75%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Jalapeño
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains more Calcium +33.3%
Contains more Iron +252%
Contains more Magnesium +60%
Contains more Phosphorus +50%
Contains more Zinc +57.1%
Contains more Copper +260.9%
Contains more Manganese +281.4%
Contains more Selenium +75%
Contains more Potassium +35.5%
Contains less Sodium -75%

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
1
:
9
Jalapeño
Jalapeño
Contains more Vitamin B1 +225%
Contains more Vitamin A +1533.3%
Contains more Vitamin E +55.7%
Contains more Vitamin C +2865%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B6 +53.5%
Contains more Folate +28.6%
Contains more Vitamin K +1750%
Equal in Vitamin B5 - 0.315
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%
Jalapeño
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin B1 +225%
Contains more Vitamin A +1533.3%
Contains more Vitamin E +55.7%
Contains more Vitamin C +2865%
Contains more Vitamin B2 +75%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B6 +53.5%
Contains more Folate +28.6%
Contains more Vitamin K +1750%
Equal in Vitamin B5 - 0.315

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Jalapeño
Jalapeño
Contains more Carbs +318.9%
Contains more Other +15.1%
Contains more Protein +139.5%
Contains more Fats +164.3%
Contains more Water +28%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Jalapeño
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Carbs +318.9%
Contains more Other +15.1%
Contains more Protein +139.5%
Contains more Fats +164.3%
Contains more Water +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Jalapeño
Jalapeño
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +163.6%
Contains more Polyunsaturated fat +93.1%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Jalapeño
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +163.6%
Contains more Polyunsaturated fat +93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Jalapeño Opinion
Net carbs 26.83g 3.7g Poi
Protein 0.38g 0.91g Jalapeño
Fats 0.14g 0.37g Jalapeño
Carbs 27.23g 6.5g Poi
Calories 112kcal 29kcal Poi
Fructose 2.63g Jalapeño
Sugar 0.39g 4.12g Poi
Fiber 0.4g 2.8g Jalapeño
Calcium 16mg 12mg Poi
Iron 0.88mg 0.25mg Poi
Magnesium 24mg 15mg Poi
Phosphorus 39mg 26mg Poi
Potassium 183mg 248mg Jalapeño
Sodium 12mg 3mg Jalapeño
Zinc 0.22mg 0.14mg Poi
Copper 0.166mg 0.046mg Poi
Manganese 0.37mg 0.097mg Poi
Selenium 0.7µg 0.4µg Poi
Vitamin A 66IU 1078IU Jalapeño
Vitamin A RAE 3µg 54µg Jalapeño
Vitamin E 2.3mg 3.58mg Jalapeño
Vitamin C 4mg 118.6mg Jalapeño
Vitamin B1 0.13mg 0.04mg Poi
Vitamin B2 0.04mg 0.07mg Jalapeño
Vitamin B3 1.1mg 1.28mg Jalapeño
Vitamin B5 0.293mg 0.315mg Jalapeño
Vitamin B6 0.273mg 0.419mg Jalapeño
Folate 21µg 27µg Jalapeño
Vitamin K 1µg 18.5µg Jalapeño
Saturated Fat 0.029g 0.092g Poi
Monounsaturated Fat 0.011g 0.029g Jalapeño
Polyunsaturated fat 0.058g 0.112g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Jalapeño
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
64%
Jalapeño
Minerals Daily Need Coverage Score
20%
Poi
9%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 3.73g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.8)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.