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  6. Poi vs. Raisin Bran Cereal

Poi vs. Raisin Bran Cereal — In-Depth Nutrition Comparison

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Summary of differences between Poi and Raisin Bran Cereal

  • Poi has less Iron, Vitamin B12, Folate, Selenium, Zinc, Vitamin B2, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B1 than Raisin Bran Cereal.
  • Raisin Bran Cereal covers your daily need of Iron 180% more than Poi.

These are the specific foods used in this comparison Poi and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Infographic

Poi vs Raisin Bran Cereal 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 9.9% 48% 572% 169% 173% 145% 61% 0% 211%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +106.3%
Contains more PotassiumPotassium +198.4%
Contains more IronIron +1633%
Contains more CopperCopper +206%
Contains more ZincZinc +2790.9%
Contains more PhosphorusPhosphorus +769.2%
Contains more SeleniumSelenium +5414.3%

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 4% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 51% 3.6% 75% 158% 166% 159% 0% 196% 316% 0.75% 254% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +1177.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +233.3%
Contains more Vitamin AVitamin A +1183.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +384.6%
Contains more Vitamin B2Vitamin B2 +1700%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B6Vitamin B6 +211.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1514.3%
Contains more CholineCholine +44.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
8% 2% 80% 8% 3%
Protein: 7.63 g
Fats: 1.87 g
Carbs: 80.37 g
Water: 7.5 g
Other: 2.63 g
Contains more WaterWater +855.2%
Contains more ProteinProtein +1907.9%
Contains more FatsFats +1235.7%
Contains more CarbsCarbs +195.2%
Contains more OtherOther +331.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
30% 11% 59%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
25% 21% 54%
Saturated Fat: Sat. Fat 0.424 g
Monounsaturated Fat: Mono. Fat 0.357 g
Polyunsaturated fat: Poly. Fat 0.908 g
Contains less Sat. FatSaturated Fat -93.2%
Contains more Mono. FatMonounsaturated Fat +3145.5%
Contains more Poly. FatPolyunsaturated fat +1465.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Raisin Bran Cereal Opinion
Calories 112kcal 342kcal Raisin Bran Cereal
Protein 0.38g 7.63g Raisin Bran Cereal
Fats 0.14g 1.87g Raisin Bran Cereal
Vitamin C 4mg 0mg Poi
Net carbs 26.83g 70.17g Raisin Bran Cereal
Carbs 27.23g 80.37g Raisin Bran Cereal
Vitamin D 0IU 102IU Raisin Bran Cereal
Magnesium 24mg 136mg Raisin Bran Cereal
Calcium 16mg 33mg Raisin Bran Cereal
Potassium 183mg 546mg Raisin Bran Cereal
Iron 0.88mg 15.25mg Raisin Bran Cereal
Sugar 0.39g 33.04g Poi
Fiber 0.4g 10.2g Raisin Bran Cereal
Copper 0.166mg 0.508mg Raisin Bran Cereal
Zinc 0.22mg 6.36mg Raisin Bran Cereal
Phosphorus 39mg 339mg Raisin Bran Cereal
Sodium 12mg 466mg Poi
Vitamin A 66IU 847IU Raisin Bran Cereal
Vitamin A RAE 3µg 253µg Raisin Bran Cereal
Vitamin E 2.3mg 0.18mg Poi
Vitamin D 0µg 2.5µg Raisin Bran Cereal
Manganese 0.37mg Poi
Selenium 0.7µg 38.6µg Raisin Bran Cereal
Vitamin B1 0.13mg 0.63mg Raisin Bran Cereal
Vitamin B2 0.04mg 0.72mg Raisin Bran Cereal
Vitamin B3 1.1mg 8.47mg Raisin Bran Cereal
Vitamin B5 0.293mg Poi
Vitamin B6 0.273mg 0.85mg Raisin Bran Cereal
Vitamin B12 0µg 2.53µg Raisin Bran Cereal
Vitamin K 1µg 0.3µg Poi
Folate 21µg 339µg Raisin Bran Cereal
Choline 16.7mg 24.1mg Raisin Bran Cereal
Saturated Fat 0.029g 0.424g Poi
Monounsaturated Fat 0.011g 0.357g Raisin Bran Cereal
Polyunsaturated fat 0.058g 0.908g Raisin Bran Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Raisin Bran Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Poi
107%
Raisin Bran Cereal
Minerals Daily Need Coverage Score
20%
Poi
149%
Raisin Bran Cereal

Comparison summary

Which food is richer in minerals?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in minerals
Which food is richer in vitamins?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 32.65g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 454mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.395g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 61)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Raisin Bran Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172996/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.