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.
| 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% |
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.
| 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% |
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% |
| Zinc | 0.22mg | 1.01mg | 7% |
| Calcium | 16mg | 83mg | 7% |
| Vitamin B2 | 0.04mg | 0.087mg | 4% |
| Fiber | 0.4g | 1.2g | 3% |
| Polyunsaturated fat | 0.058g | 0.377g | 2% |
| Fats | 0.14g | 1.37g | 2% |
| Magnesium | 24mg | 32mg | 2% |
| Saturated fat | 0.029g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Monounsaturated fat | 0.011g | 0.373g | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +791% |
| Contains more ProteinProtein | +2642.1% |
| Contains more FatsFats | +878.6% |
| Contains more CarbsCarbs | +180.2% |
| Contains more OtherOther | +532.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.6% |
| Contains more Mono. FatMonounsaturated fat | +3290.9% |
| Contains more Poly. FatPolyunsaturated fat | +550% |
