Poi vs. Popcorn — In-Depth Nutrition Comparison
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Summary of differences between poi and popcorn
- Poi has more vitamin E and vitamin B6; however, popcorn is higher in fiber, phosphorus, manganese, iron, magnesium, zinc, copper, and vitamin B3.
- Popcorn covers your daily need for fiber, 56% more than poi.
- Poi has 8 times more vitamin E than popcorn. While poi has 2.3mg of vitamin E, popcorn has only 0.29mg.
These are the specific foods used in this comparison Poi and Snacks, popcorn, air-popped.
Infographic
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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 more CalciumCalcium | +128.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +500% |
| Contains more PotassiumPotassium | +79.8% |
| Contains more IronIron | +262.5% |
| Contains more CopperCopper | +57.8% |
| Contains more ZincZinc | +1300% |
| Contains more PhosphorusPhosphorus | +817.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +200.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +693.1% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B6Vitamin B6 | +73.9% |
| Contains more Vitamin AVitamin A | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +107.5% |
| Contains more Vitamin B3Vitamin B3 | +109.8% |
| Contains more Vitamin B5Vitamin B5 | +74.1% |
| Contains more Vitamin KVitamin K | +20% |
| Contains more FolateFolate | +47.6% |
| Contains more CholineCholine | +26.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 0.4g | 14.5g | 56% |
| Phosphorus | 39mg | 358mg | 46% |
| Manganese | 0.37mg | 1.113mg | 32% |
| Magnesium | 24mg | 144mg | 29% |
| Iron | 0.88mg | 3.19mg | 29% |
| Zinc | 0.22mg | 3.08mg | 26% |
| Protein | 0.38g | 12.94g | 25% |
| Starch | 54.4g | 22% | |
| Carbs | 27.23g | 77.78g | 17% |
| Polyunsaturated fat | 0.058g | 2.318g | 15% |
| Calories | 112kcal | 387kcal | 14% |
| Vitamin E | 2.3mg | 0.29mg | 13% |
| Copper | 0.166mg | 0.262mg | 11% |
| Vitamin B6 | 0.273mg | 0.157mg | 9% |
| Vitamin B3 | 1.1mg | 2.308mg | 8% |
| Fats | 0.14g | 4.54g | 7% |
| Potassium | 183mg | 329mg | 4% |
| Vitamin C | 4mg | 0mg | 4% |
| Vitamin B5 | 0.293mg | 0.51mg | 4% |
| Saturated fat | 0.029g | 0.637g | 3% |
| Folate | 21µg | 31µg | 3% |
| Vitamin B2 | 0.04mg | 0.083mg | 3% |
| Monounsaturated fat | 0.011g | 0.95g | 2% |
| Vitamin B1 | 0.13mg | 0.104mg | 2% |
| Selenium | 0.7µg | 0µg | 1% |
| Vitamin A | 3µg | 10µg | 1% |
| Choline | 16.7mg | 21.2mg | 1% |
| Calcium | 16mg | 7mg | 1% |
| Net carbs | 26.83g | 63.28g | N/A |
| Sugar | 0.39g | 0.87g | N/A |
| Sodium | 12mg | 8mg | 0% |
| Vitamin K | 1µg | 1.2µg | 0% |
| Tryptophan | 0.085mg | 0% | |
| Threonine | 0.452mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.338mg | 0% | |
| Methionine | 0.252mg | 0% | |
| Phenylalanine | 0.59mg | 0% | |
| Valine | 0.607mg | 0% | |
| Histidine | 0.367mg | 0% | |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2057.8% |
| Contains more ProteinProtein | +3305.3% |
| Contains more FatsFats | +3142.9% |
| Contains more CarbsCarbs | +185.6% |
| Contains more OtherOther | +132.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.4% |
| Contains more Mono. FatMonounsaturated fat | +8536.4% |
| Contains more Poly. FatPolyunsaturated fat | +3896.6% |
