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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 Potato

  • Poi has more Vitamin E , Manganese, Vitamin B1, and Copper, however, Potato is higher in Potassium, Fiber, and Vitamin C.
  • Poi covers your daily need of Vitamin E 15% more than Potato.
  • Poi has 2 times more Vitamin B1 than Potato. While Poi has 0.13mg of Vitamin B1, Potato has 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
4
:
6
Potato
Potato
Contains more Copper +40.7%
Contains more Manganese +68.9%
Contains more Selenium +75%
Contains more Iron +22.7%
Contains more Magnesium +16.7%
Contains more Phosphorus +79.5%
Contains more Potassium +192.3%
Contains less Sodium -16.7%
Contains more Zinc +63.6%
Equal in Calcium - 15
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Copper +40.7%
Contains more Manganese +68.9%
Contains more Selenium +75%
Contains more Iron +22.7%
Contains more Magnesium +16.7%
Contains more Phosphorus +79.5%
Contains more Potassium +192.3%
Contains less Sodium -16.7%
Contains more Zinc +63.6%
Equal in Calcium - 15

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
3
:
7
Potato
Potato
Contains more Vitamin A +560%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +103.1%
Contains more Vitamin C +140%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +13.9%
Contains more Folate +33.3%
Contains more Vitamin K +100%
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +560%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +103.1%
Contains more Vitamin C +140%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +13.9%
Contains more Folate +33.3%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Potato
Potato
Contains more Carbs +28.7%
Contains more Protein +557.9%
Contains more Other +118%
Equal in Fats - 0.13
Equal in Water - 74.89
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Potato
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 Carbs +28.7%
Contains more Protein +557.9%
Contains more Other +118%
Equal in Fats - 0.13
Equal in Water - 74.89

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Potato Opinion
Net carbs 26.83g 18.95g Poi
Protein 0.38g 2.5g Potato
Fats 0.14g 0.13g Poi
Carbs 27.23g 21.15g Poi
Calories 112kcal 93kcal Poi
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 0.39g 1.18g Poi
Fiber 0.4g 2.2g Potato
Calcium 16mg 15mg Poi
Iron 0.88mg 1.08mg Potato
Magnesium 24mg 28mg Potato
Phosphorus 39mg 70mg Potato
Potassium 183mg 535mg Potato
Sodium 12mg 10mg Potato
Zinc 0.22mg 0.36mg Potato
Copper 0.166mg 0.118mg Poi
Manganese 0.37mg 0.219mg Poi
Selenium 0.7µg 0.4µg Poi
Vitamin A 66IU 10IU Poi
Vitamin A RAE 3µg 1µg Poi
Vitamin E 2.3mg 0.04mg Poi
Vitamin C 4mg 9.6mg Potato
Vitamin B1 0.13mg 0.064mg Poi
Vitamin B2 0.04mg 0.048mg Potato
Vitamin B3 1.1mg 1.41mg Potato
Vitamin B5 0.293mg 0.376mg Potato
Vitamin B6 0.273mg 0.311mg Potato
Folate 21µg 28µg Potato
Vitamin K 1µg 2µg Potato
Tryptophan 0.025mg Potato
Threonine 0.081mg Potato
Isoleucine 0.08mg Potato
Leucine 0.119mg Potato
Lysine 0.13mg Potato
Methionine 0.038mg Potato
Phenylalanine 0.099mg Potato
Valine 0.125mg Potato
Histidine 0.042mg Potato
Saturated Fat 0.029g 0.034g Poi
Monounsaturated Fat 0.011g 0.003g Poi
Polyunsaturated fat 0.058g 0.057g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Potato
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
17%
Potato
Minerals Daily Need Coverage Score
20%
Poi
22%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.79g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 86)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.