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  6. Poi vs. Potato

Poi vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between poi and potatoes

  • Poi has more vitamin E, manganese, vitamin B1, and copper; however, potatoes are higher in potassium, fiber, and vitamin C.
  • Poi covers your daily need for vitamin E, 15% more than potatoes.
  • Poi has 2 times more vitamin B1 than potatoes. While poi has 0.13mg of vitamin B1, potatoes have only 0.064mg.

These are the specific foods used in this comparison Poi and Potatoes, baked, flesh, and skin, without salt.

Infographic

Poi vs Potato 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CopperCopper +40.7%
Contains more ManganeseManganese +68.9%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +192.3%
Contains more IronIron +22.7%
Contains more ZincZinc +63.6%
Contains more PhosphorusPhosphorus +79.5%
Contains less SodiumSodium -16.7%
~equal in Calcium ~15mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Potato
Potato
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +5650%
Contains more Vitamin B1Vitamin B1 +103.1%
Contains more CholineCholine +12.8%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B5Vitamin B5 +28.3%
Contains more Vitamin B6Vitamin B6 +13.9%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poi Potato DV% diff.
Vitamin E 2.3mg 0.04mg 15%
Potassium 183mg 535mg 10%
Starch 17.27g 7%
Fiber 0.4g 2.2g 7%
Manganese 0.37mg 0.219mg 7%
Vitamin B1 0.13mg 0.064mg 6%
Vitamin C 4mg 9.6mg 6%
Copper 0.166mg 0.118mg 5%
Phosphorus 39mg 70mg 4%
Protein 0.38g 2.5g 4%
Vitamin B6 0.273mg 0.311mg 3%
Iron 0.88mg 1.08mg 3%
Vitamin B5 0.293mg 0.376mg 2%
Carbs 27.23g 21.15g 2%
Vitamin B3 1.1mg 1.41mg 2%
Folate 21µg 28µg 2%
Vitamin K 1µg 2µg 1%
Vitamin B2 0.04mg 0.048mg 1%
Selenium 0.7µg 0.4µg 1%
Calories 112kcal 93kcal 1%
Zinc 0.22mg 0.36mg 1%
Magnesium 24mg 28mg 1%
Fats 0.14g 0.13g 0%
Net carbs 26.83g 18.95g N/A
Calcium 16mg 15mg 0%
Sugar 0.39g 1.18g N/A
Sodium 12mg 10mg 0%
Vitamin A 3µg 1µg 0%
Choline 16.7mg 14.8mg 0%
Saturated fat 0.029g 0.034g 0%
Monounsaturated fat 0.011g 0.003g 0%
Polyunsaturated fat 0.058g 0.057g 0%
Tryptophan 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Potato
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more CarbsCarbs +28.7%
Contains more ProteinProtein +557.9%
Contains more OtherOther +118%
~equal in Fats ~0.13g
~equal in Water ~74.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
3
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Potato
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains less Sat. FatSaturated fat -14.7%
Contains more Mono. FatMonounsaturated fat +266.7%
~equal in Polyunsaturated fat ~0.057g

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.