Poi vs. Pilaf — In-Depth Nutrition Comparison

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Differences between poi and pilaf

Poi has more vitamin E, while pilaf has more selenium, folate, vitamin B1, vitamin B3, manganese, iron, phosphorus, and vitamin B6.
Pilaf's daily need coverage for selenium is 58% higher.
Pilaf contains 58 times less vitamin E than poi. Poi contains 2.3mg of vitamin E, while pilaf contains 0.04mg.
The amount of sodium in poi is lower.

The food types used in this comparison are Poi and Rice and vermicelli mix, rice pilaf flavor, unprepared.

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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

Pilaf

Contains less SodiumSodium

-99.1%

Contains more MagnesiumMagnesium	+33.3%
Contains more CalciumCalcium	+418.8%
Contains more IronIron	+177.3%
Contains more ZincZinc	+359.1%
Contains more PhosphorusPhosphorus	+294.9%
Contains more ManganeseManganese	+138.4%
Contains more SeleniumSelenium	+4528.6%

~equal in Potassium ~188mg

~equal in Copper ~0.166mg

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

Pilaf

Contains more Vitamin EVitamin E	+5650%
Contains more Vitamin KVitamin K	+100%

Contains more Vitamin AVitamin A	+33.3%
Contains more Vitamin B1Vitamin B1	+363.8%
Contains more Vitamin B2Vitamin B2	+117.5%
Contains more Vitamin B3Vitamin B3	+457%
Contains more Vitamin B5Vitamin B5	+144%
Contains more Vitamin B6Vitamin B6	+46.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+909.5%

~equal in Vitamin C ~4.1mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.7µg	32.4µg	58%
Sodium	12mg	1303mg	56%
Folate	21µg	212µg	48%
Vitamin B1	0.13mg	0.603mg	39%
Vitamin B3	1.1mg	6.127mg	31%
Starch		71.23g	29%
Manganese	0.37mg	0.882mg	22%
Protein	0.38g	10.42g	20%
Iron	0.88mg	2.44mg	20%
Carbs	27.23g	76.31g	16%
Phosphorus	39mg	154mg	16%
Vitamin E	2.3mg	0.04mg	15%
Calories	112kcal	359kcal	12%
Vitamin B6	0.273mg	0.4mg	10%
Vitamin B5	0.293mg	0.715mg	8%
Calcium	16mg	83mg	7%
Zinc	0.22mg	1.01mg	7%
Vitamin B2	0.04mg	0.087mg	4%
Fiber	0.4g	1.2g	3%
Fats	0.14g	1.37g	2%
Magnesium	24mg	32mg	2%
Polyunsaturated fat	0.058g	0.377g	2%
Vitamin B12	0µg	0.02µg	1%
Saturated fat	0.029g	0.307g	1%
Monounsaturated fat	0.011g	0.373g	1%
Protein per 100 calories	0.34g	2.9g	N/A
Calories per 10 g protein	2947kcal	345kcal	N/A
Weight per 100 calories	89g	28g	N/A
Vitamin C	4mg	4.1mg	0%
Net carbs	26.83g	75.11g	N/A
Cholesterol	0mg	1mg	0%
Potassium	183mg	188mg	0%
Sugar	0.39g	1.53g	N/A
Copper	0.166mg	0.166mg	0%
Vitamin A	3µg	4µg	0%
Vitamin K	1µg	0.5µg	0%
Choline	16.7mg	17.5mg	0%
Tryptophan		0.086mg	0%
Threonine		0.221mg	0%
Isoleucine		0.279mg	0%
Leucine		0.523mg	0%
Lysine		0.189mg	0%
Methionine		0.145mg	0%
Phenylalanine		0.32mg	0%
Valine		0.374mg	0%
Histidine		0.15mg	0%