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  6. Poi vs. Red leaf lettuce

Poi vs. Red leaf lettuce — In-Depth Nutrition Comparison

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What are the main differences between Poi and Red leaf lettuce?

  • Poi is richer in Copper, Vitamin E , Vitamin B6, Manganese, and Vitamin B1, while Red leaf lettuce is higher in Vitamin K, and Vitamin A RAE.
  • Red leaf lettuce's daily need coverage for Vitamin K is 116% higher.
  • Red leaf lettuce has 15 times less Vitamin E than Poi. Poi has 2.3mg of Vitamin E , while Red leaf lettuce has 0.15mg.

We used Poi and Lettuce, red leaf, raw types in this comparison.

Infographic

Poi vs Red leaf lettuce 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
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Magnesium +100%
Contains more Phosphorus +39.3%
Contains less Sodium -52%
Contains more Copper +492.9%
Contains more Manganese +82.3%
Contains more Calcium +106.3%
Contains more Iron +36.4%
Contains more Selenium +114.3%
Equal in Potassium - 187
Equal in Zinc - 0.2
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Magnesium +100%
Contains more Phosphorus +39.3%
Contains less Sodium -52%
Contains more Copper +492.9%
Contains more Manganese +82.3%
Contains more Calcium +106.3%
Contains more Iron +36.4%
Contains more Selenium +114.3%
Equal in Potassium - 187
Equal in Zinc - 0.2

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 leaf lettuce
Red leaf lettuce
Contains more Vitamin E +1433.3%
Contains more Vitamin B1 +103.1%
Contains more Vitamin B3 +242.7%
Contains more Vitamin B5 +103.5%
Contains more Vitamin B6 +173%
Contains more Vitamin A +11251.5%
Contains more Vitamin B2 +92.5%
Contains more Folate +71.4%
Contains more Vitamin K +13930%
Equal in Vitamin C - 3.7
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 leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +1433.3%
Contains more Vitamin B1 +103.1%
Contains more Vitamin B3 +242.7%
Contains more Vitamin B5 +103.5%
Contains more Vitamin B6 +173%
Contains more Vitamin A +11251.5%
Contains more Vitamin B2 +92.5%
Contains more Folate +71.4%
Contains more Vitamin K +13930%
Equal in Vitamin C - 3.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +1104.9%
Contains more Other +10.9%
Contains more Protein +250%
Contains more Fats +57.1%
Contains more Water +33.5%
Equal in Other - 0.55
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Carbs +1104.9%
Contains more Other +10.9%
Contains more Protein +250%
Contains more Fats +57.1%
Contains more Water +33.5%
Equal in Other - 0.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +120%
Contains less Saturated Fat -41.4%
Contains more Polyunsaturated fat +24.1%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +120%
Contains less Saturated Fat -41.4%
Contains more Polyunsaturated fat +24.1%

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 leaf lettuce
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Red leaf lettuce Opinion
Net carbs 26.83g 1.36g Poi
Protein 0.38g 1.33g Red leaf lettuce
Fats 0.14g 0.22g Red leaf lettuce
Carbs 27.23g 2.26g Poi
Calories 112kcal 16kcal Poi
Fructose 0.28g Red leaf lettuce
Sugar 0.39g 0.48g Poi
Fiber 0.4g 0.9g Red leaf lettuce
Calcium 16mg 33mg Red leaf lettuce
Iron 0.88mg 1.2mg Red leaf lettuce
Magnesium 24mg 12mg Poi
Phosphorus 39mg 28mg Poi
Potassium 183mg 187mg Red leaf lettuce
Sodium 12mg 25mg Poi
Zinc 0.22mg 0.2mg Poi
Copper 0.166mg 0.028mg Poi
Manganese 0.37mg 0.203mg Poi
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 66IU 7492IU Red leaf lettuce
Vitamin A RAE 3µg 375µg Red leaf lettuce
Vitamin E 2.3mg 0.15mg Poi
Vitamin C 4mg 3.7mg Poi
Vitamin B1 0.13mg 0.064mg Poi
Vitamin B2 0.04mg 0.077mg Red leaf lettuce
Vitamin B3 1.1mg 0.321mg Poi
Vitamin B5 0.293mg 0.144mg Poi
Vitamin B6 0.273mg 0.1mg Poi
Folate 21µg 36µg Red leaf lettuce
Vitamin K 1µg 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.029g 0.017g Red leaf lettuce
Monounsaturated Fat 0.011g 0.005g Poi
Polyunsaturated fat 0.058g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
20%
Poi
14%
Red leaf lettuce

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.012g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 13mg)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.