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.
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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 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% |
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 AVitamin A | +560% |
| Contains more Vitamin E Vitamin 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -14.7% |
| Contains more Mono. FatMonounsaturated Fat | +266.7% |
~equal in
Polyunsaturated fat
~0.057g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 112kcal | 93kcal |
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| Protein | 0.38g | 2.5g |
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| Fats | 0.14g | 0.13g |
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| Vitamin C | 4mg | 9.6mg |
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| Net carbs | 26.83g | 18.95g |
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| Carbs | 27.23g | 21.15g |
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| Magnesium | 24mg | 28mg |
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| Calcium | 16mg | 15mg |
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| Potassium | 183mg | 535mg |
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| Iron | 0.88mg | 1.08mg |
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| Sugar | 0.39g | 1.18g |
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| Fiber | 0.4g | 2.2g |
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| Copper | 0.166mg | 0.118mg |
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| Zinc | 0.22mg | 0.36mg |
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| Starch | 17.27g |
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| Phosphorus | 39mg | 70mg |
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| Sodium | 12mg | 10mg |
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| Vitamin A | 66IU | 10IU |
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| Vitamin A RAE | 3µg | 1µg |
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| Vitamin E | 2.3mg | 0.04mg |
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| Manganese | 0.37mg | 0.219mg |
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| Selenium | 0.7µg | 0.4µg |
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| Vitamin B1 | 0.13mg | 0.064mg |
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| Vitamin B2 | 0.04mg | 0.048mg |
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| Vitamin B3 | 1.1mg | 1.41mg |
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| Vitamin B5 | 0.293mg | 0.376mg |
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| Vitamin B6 | 0.273mg | 0.311mg |
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| Vitamin K | 1µg | 2µg |
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| Folate | 21µg | 28µg |
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| Choline | 16.7mg | 14.8mg |
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| Saturated Fat | 0.029g | 0.034g |
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| Monounsaturated Fat | 0.011g | 0.003g |
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| Polyunsaturated fat | 0.058g | 0.057g |
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| Tryptophan | 0.025mg |
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| Threonine | 0.081mg |
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| Isoleucine | 0.08mg |
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| Leucine | 0.119mg |
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| Lysine | 0.13mg |
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| Methionine | 0.038mg |
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| Phenylalanine | 0.099mg |
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| Valine | 0.125mg |
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| Histidine | 0.042mg |
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| Fructose | 0.34g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
17%
Minerals Daily Need Coverage Score
20%
22%
Comparison summary
Which food contains less Sodium?
Potato contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Poi is lower in Sugar (difference - 0.79g)
Which food is lower in Saturated Fat?
Poi is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Poi is lower in glycemic index (difference - 86)
Which food is cheaper?
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?
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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.
Which food is richer in vitamins?
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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.