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  6. Poi vs. Pumpkin flowers

Poi vs. Pumpkin flowers — In-Depth Nutrition Comparison

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A recap on differences between Poi and Pumpkin flowers

  • Poi is higher in Vitamin B1, yet Pumpkin flowers are higher in Vitamin C, Vitamin A RAE, and Folate.
  • Pumpkin flowers covers your daily Vitamin C needs 27% more than Poi.
  • Poi contains 3 times more Vitamin B1 than Pumpkin flowers. While Poi contains 0.13mg of Vitamin B1, Pumpkin flowers contain only 0.042mg.

Food varieties used in this article are Poi and Pumpkin flowers, raw.

Infographic

Poi vs Pumpkin flowers 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
5
:
3
Pumpkin flowers
Pumpkin flowers
Contains more Iron +25.7%
Contains more Calcium +143.8%
Contains more Phosphorus +25.6%
Contains less Sodium -58.3%
Equal in Magnesium - 24
Equal in Potassium - 173
Equal in Selenium - 0.7
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Pumpkin flowers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Iron +25.7%
Contains more Calcium +143.8%
Contains more Phosphorus +25.6%
Contains less Sodium -58.3%
Equal in Magnesium - 24
Equal in Potassium - 173
Equal in Selenium - 0.7

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.
Poi
Poi
6
:
4
Pumpkin flowers
Pumpkin flowers
Contains more Vitamin B1 +209.5%
Contains more Vitamin B3 +59.4%
Contains more Vitamin A +2850%
Contains more Vitamin C +600%
Contains more Vitamin B2 +87.5%
Contains more Folate +181%
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 flowers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0%
Contains more Vitamin B1 +209.5%
Contains more Vitamin B3 +59.4%
Contains more Vitamin A +2850%
Contains more Vitamin C +600%
Contains more Vitamin B2 +87.5%
Contains more Folate +181%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
3
:
2
Pumpkin flowers
Pumpkin flowers
Contains more Fats +100%
Contains more Carbs +730.2%
Contains more Other +29.8%
Contains more Protein +171.1%
Contains more Water +32.8%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Pumpkin flowers
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Fats +100%
Contains more Carbs +730.2%
Contains more Other +29.8%
Contains more Protein +171.1%
Contains more Water +32.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
3
:
0
Pumpkin flowers
Pumpkin flowers
Contains less Saturated Fat -19.4%
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 flowers
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -19.4%
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 flowers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poi Pumpkin flowers Opinion
Net carbs 26.83g 3.28g Poi
Protein 0.38g 1.03g Pumpkin flowers
Fats 0.14g 0.07g Poi
Carbs 27.23g 3.28g Poi
Calories 112kcal 15kcal Poi
Sugar 0.39g Pumpkin flowers
Fiber 0.4g Poi
Calcium 16mg 39mg Pumpkin flowers
Iron 0.88mg 0.7mg Poi
Magnesium 24mg 24mg
Phosphorus 39mg 49mg Pumpkin flowers
Potassium 183mg 173mg Poi
Sodium 12mg 5mg Pumpkin flowers
Zinc 0.22mg Poi
Copper 0.166mg Poi
Manganese 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 66IU 1947IU Pumpkin flowers
Vitamin A RAE 3µg 97µg Pumpkin flowers
Vitamin E 2.3mg Poi
Vitamin C 4mg 28mg Pumpkin flowers
Vitamin B1 0.13mg 0.042mg Poi
Vitamin B2 0.04mg 0.075mg Pumpkin flowers
Vitamin B3 1.1mg 0.69mg Poi
Vitamin B5 0.293mg Poi
Vitamin B6 0.273mg Poi
Folate 21µg 59µg Pumpkin flowers
Vitamin K 1µg Poi
Saturated Fat 0.029g 0.036g 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 flowers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
25%
Pumpkin flowers
Minerals Daily Need Coverage Score
20%
Poi
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.007g)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.