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  6. Poi vs. Red cabbage

Poi vs. Red cabbage — In-Depth Nutrition Comparison

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Differences between Poi and Red cabbage

  • Poi has more Copper, Vitamin E , Manganese, and Vitamin B1, while Red cabbage has more Vitamin C, Vitamin K, Fiber, and Vitamin A RAE.
  • Red cabbage's daily need coverage for Vitamin C is 59% higher.
  • Red cabbage contains 21 times less Vitamin E than Poi. Poi contains 2.3mg of Vitamin E , while Red cabbage contains 0.11mg.

The food types used in this comparison are Poi and Cabbage, red, raw.

Infographic

Poi vs Red cabbage 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
:
2
Red cabbage
Red cabbage
Contains more Magnesium +50%
Contains more Phosphorus +30%
Contains less Sodium -55.6%
Contains more Copper +876.5%
Contains more Manganese +52.3%
Contains more Selenium +16.7%
Contains more Calcium +181.3%
Contains more Potassium +32.8%
Equal in Iron - 0.8
Equal in Zinc - 0.22
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Magnesium +50%
Contains more Phosphorus +30%
Contains less Sodium -55.6%
Contains more Copper +876.5%
Contains more Manganese +52.3%
Contains more Selenium +16.7%
Contains more Calcium +181.3%
Contains more Potassium +32.8%
Equal in Iron - 0.8
Equal in Zinc - 0.22

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
Red cabbage
Red cabbage
Contains more Vitamin E +1990.9%
Contains more Vitamin B1 +103.1%
Contains more Vitamin B3 +163.2%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +30.6%
Contains more Folate +16.7%
Contains more Vitamin A +1590.9%
Contains more Vitamin C +1325%
Contains more Vitamin B2 +72.5%
Contains more Vitamin K +3720%
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%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin E +1990.9%
Contains more Vitamin B1 +103.1%
Contains more Vitamin B3 +163.2%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +30.6%
Contains more Folate +16.7%
Contains more Vitamin A +1590.9%
Contains more Vitamin C +1325%
Contains more Vitamin B2 +72.5%
Contains more Vitamin K +3720%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Red cabbage
Red cabbage
Contains more Carbs +269.5%
Contains more Protein +276.3%
Contains more Fats +14.3%
Contains more Water +26.2%
Equal in Other - 0.65
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Carbs +269.5%
Contains more Protein +276.3%
Contains more Fats +14.3%
Contains more Water +26.2%
Equal in Other - 0.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
0
:
3
Red cabbage
Red cabbage
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +37.9%
Equal in Monounsaturated Fat - 0.012
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +37.9%
Equal in Monounsaturated Fat - 0.012

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Red cabbage Opinion
Net carbs 26.83g 5.27g Poi
Protein 0.38g 1.43g Red cabbage
Fats 0.14g 0.16g Red cabbage
Carbs 27.23g 7.37g Poi
Calories 112kcal 31kcal Poi
Fructose 1.48g Red cabbage
Sugar 0.39g 3.83g Poi
Fiber 0.4g 2.1g Red cabbage
Calcium 16mg 45mg Red cabbage
Iron 0.88mg 0.8mg Poi
Magnesium 24mg 16mg Poi
Phosphorus 39mg 30mg Poi
Potassium 183mg 243mg Red cabbage
Sodium 12mg 27mg Poi
Zinc 0.22mg 0.22mg
Copper 0.166mg 0.017mg Poi
Manganese 0.37mg 0.243mg Poi
Selenium 0.7µg 0.6µg Poi
Vitamin A 66IU 1116IU Red cabbage
Vitamin A RAE 3µg 56µg Red cabbage
Vitamin E 2.3mg 0.11mg Poi
Vitamin C 4mg 57mg Red cabbage
Vitamin B1 0.13mg 0.064mg Poi
Vitamin B2 0.04mg 0.069mg Red cabbage
Vitamin B3 1.1mg 0.418mg Poi
Vitamin B5 0.293mg 0.147mg Poi
Vitamin B6 0.273mg 0.209mg Poi
Folate 21µg 18µg Poi
Vitamin K 1µg 38.2µg Red cabbage
Tryptophan 0.012mg Red cabbage
Threonine 0.039mg Red cabbage
Isoleucine 0.034mg Red cabbage
Leucine 0.046mg Red cabbage
Lysine 0.049mg Red cabbage
Methionine 0.014mg Red cabbage
Phenylalanine 0.036mg Red cabbage
Valine 0.048mg Red cabbage
Histidine 0.024mg Red cabbage
Saturated Fat 0.029g 0.021g Red cabbage
Monounsaturated Fat 0.011g 0.012g Red cabbage
Polyunsaturated fat 0.058g 0.08g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Red cabbage
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
39%
Red cabbage
Minerals Daily Need Coverage Score
20%
Poi
14%
Red cabbage

Comparison summary

Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.008g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.3)
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 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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.