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  6. Poi vs. Pumpkin leaves

Poi vs. Pumpkin leaves — In-Depth Nutrition Comparison

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What are the differences between Poi and Pumpkin leaves?

  • Poi is higher in Vitamin B6, and Vitamin B5, however, Pumpkin leaves are richer in Iron, Vitamin A RAE, Phosphorus, Vitamin C, Potassium, and Vitamin B2.
  • Pumpkin leaves' daily need coverage for Iron is 17% more.
  • Pumpkin leaves contain 7 times less Vitamin B5 than Poi. Poi contains 0.293mg of Vitamin B5, while Pumpkin leaves contain 0.042mg.

We used Poi and Pumpkin leaves, raw types in this article.

Infographic

Poi vs Pumpkin leaves 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
:
7
Pumpkin leaves
Pumpkin leaves
Contains more Copper +24.8%
Contains more Calcium +143.8%
Contains more Iron +152.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +166.7%
Contains more Potassium +138.3%
Contains more Selenium +28.6%
Equal in Sodium - 11
Equal in Zinc - 0.2
Equal in Manganese - 0.355
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Copper +24.8%
Contains more Calcium +143.8%
Contains more Iron +152.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +166.7%
Contains more Potassium +138.3%
Contains more Selenium +28.6%
Equal in Sodium - 11
Equal in Zinc - 0.2
Equal in Manganese - 0.355

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 leaves
Pumpkin leaves
Contains more Vitamin B1 +38.3%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +597.6%
Contains more Vitamin B6 +31.9%
Contains more Vitamin A +2842.4%
Contains more Vitamin C +175%
Contains more Vitamin B2 +220%
Contains more Folate +71.4%
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 leaves
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% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin B1 +38.3%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +597.6%
Contains more Vitamin B6 +31.9%
Contains more Vitamin A +2842.4%
Contains more Vitamin C +175%
Contains more Vitamin B2 +220%
Contains more Folate +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +1068.7%
Contains more Protein +728.9%
Contains more Fats +185.7%
Contains more Water +29.6%
Contains more Other +103.3%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Carbs +1068.7%
Contains more Protein +728.9%
Contains more Fats +185.7%
Contains more Water +29.6%
Contains more Other +103.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -86%
Contains more Polyunsaturated fat +163.6%
Contains more Monounsaturated Fat +372.7%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -86%
Contains more Polyunsaturated fat +163.6%
Contains more Monounsaturated Fat +372.7%

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 leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poi Pumpkin leaves Opinion
Net carbs 26.83g 2.33g Poi
Protein 0.38g 3.15g Pumpkin leaves
Fats 0.14g 0.4g Pumpkin leaves
Carbs 27.23g 2.33g Poi
Calories 112kcal 19kcal Poi
Sugar 0.39g Pumpkin leaves
Fiber 0.4g Poi
Calcium 16mg 39mg Pumpkin leaves
Iron 0.88mg 2.22mg Pumpkin leaves
Magnesium 24mg 38mg Pumpkin leaves
Phosphorus 39mg 104mg Pumpkin leaves
Potassium 183mg 436mg Pumpkin leaves
Sodium 12mg 11mg Pumpkin leaves
Zinc 0.22mg 0.2mg Poi
Copper 0.166mg 0.133mg Poi
Manganese 0.37mg 0.355mg Poi
Selenium 0.7µg 0.9µg Pumpkin leaves
Vitamin A 66IU 1942IU Pumpkin leaves
Vitamin A RAE 3µg 97µg Pumpkin leaves
Vitamin E 2.3mg Poi
Vitamin C 4mg 11mg Pumpkin leaves
Vitamin B1 0.13mg 0.094mg Poi
Vitamin B2 0.04mg 0.128mg Pumpkin leaves
Vitamin B3 1.1mg 0.92mg Poi
Vitamin B5 0.293mg 0.042mg Poi
Vitamin B6 0.273mg 0.207mg Poi
Folate 21µg 36µg Pumpkin leaves
Vitamin K 1µg Poi
Tryptophan 0.041mg Pumpkin leaves
Threonine 0.156mg Pumpkin leaves
Isoleucine 0.156mg Pumpkin leaves
Leucine 0.318mg Pumpkin leaves
Lysine 0.2mg Pumpkin leaves
Methionine 0.054mg Pumpkin leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.181mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves
Saturated Fat 0.029g 0.207g Poi
Monounsaturated Fat 0.011g 0.052g Pumpkin leaves
Polyunsaturated fat 0.058g 0.022g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Pumpkin leaves
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 leaves
Minerals Daily Need Coverage Score
20%
Poi
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.178g)
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 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.
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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.