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  6. Poi vs. Pumpkin

Poi vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between Poi and Pumpkin

  • Poi has more Vitamin B6, Manganese, Vitamin E , Copper, and Vitamin B1, however, Pumpkin has more Vitamin A RAE.
  • Pumpkin's daily need coverage for Vitamin A RAE is 32% more.
  • Poi has 6 times more Vitamin B6 than Pumpkin. Poi has 0.273mg of Vitamin B6, while Pumpkin has 0.044mg.

The food varieties used in the comparison are Poi and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Poi vs Pumpkin 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
7
:
3
Pumpkin
Pumpkin
Contains more Iron +54.4%
Contains more Magnesium +166.7%
Contains more Phosphorus +30%
Contains more Copper +82.4%
Contains more Manganese +315.7%
Contains more Selenium +250%
Contains more Potassium +25.7%
Contains less Sodium -91.7%
Equal in Calcium - 15
Equal in Zinc - 0.23
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Iron +54.4%
Contains more Magnesium +166.7%
Contains more Phosphorus +30%
Contains more Copper +82.4%
Contains more Manganese +315.7%
Contains more Selenium +250%
Contains more Potassium +25.7%
Contains less Sodium -91.7%
Equal in Calcium - 15
Equal in Zinc - 0.23

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
7
:
3
Pumpkin
Pumpkin
Contains more Vitamin E +187.5%
Contains more Vitamin B1 +319.4%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +45.8%
Contains more Vitamin B6 +520.5%
Contains more Folate +133.3%
Contains more Vitamin K +25%
Contains more Vitamin A +8619.7%
Contains more Vitamin C +17.5%
Contains more Vitamin B2 +95%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin E +187.5%
Contains more Vitamin B1 +319.4%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +45.8%
Contains more Vitamin B6 +520.5%
Contains more Folate +133.3%
Contains more Vitamin K +25%
Contains more Vitamin A +8619.7%
Contains more Vitamin C +17.5%
Contains more Vitamin B2 +95%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Pumpkin
Pumpkin
Contains more Fats +100%
Contains more Carbs +455.7%
Contains more Protein +89.5%
Contains more Water +30.8%
Equal in Other - 0.62
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Fats +100%
Contains more Carbs +455.7%
Contains more Protein +89.5%
Contains more Water +30.8%
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +1350%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +1350%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Pumpkin Opinion
Net carbs 26.83g 3.8g Poi
Protein 0.38g 0.72g Pumpkin
Fats 0.14g 0.07g Poi
Carbs 27.23g 4.9g Poi
Calories 112kcal 20kcal Poi
Sugar 0.39g 2.08g Poi
Fiber 0.4g 1.1g Pumpkin
Calcium 16mg 15mg Poi
Iron 0.88mg 0.57mg Poi
Magnesium 24mg 9mg Poi
Phosphorus 39mg 30mg Poi
Potassium 183mg 230mg Pumpkin
Sodium 12mg 1mg Pumpkin
Zinc 0.22mg 0.23mg Pumpkin
Copper 0.166mg 0.091mg Poi
Manganese 0.37mg 0.089mg Poi
Selenium 0.7µg 0.2µg Poi
Vitamin A 66IU 5755IU Pumpkin
Vitamin A RAE 3µg 288µg Pumpkin
Vitamin E 2.3mg 0.8mg Poi
Vitamin C 4mg 4.7mg Pumpkin
Vitamin B1 0.13mg 0.031mg Poi
Vitamin B2 0.04mg 0.078mg Pumpkin
Vitamin B3 1.1mg 0.413mg Poi
Vitamin B5 0.293mg 0.201mg Poi
Vitamin B6 0.273mg 0.044mg Poi
Folate 21µg 9µg Poi
Vitamin K 1µg 0.8µg Poi
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.029g 0.037g Poi
Monounsaturated Fat 0.011g 0.009g Poi
Polyunsaturated fat 0.058g 0.004g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Pumpkin
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
37%
Pumpkin
Minerals Daily Need Coverage Score
20%
Poi
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.69g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 52)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.2)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.