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  6. Poi vs. Red potato

Poi vs. Red potato — In-Depth Nutrition Comparison

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What are the differences between Poi and Red potato?

  • Poi is higher in Vitamin E , and Manganese, however, Red potato is richer in Potassium, Vitamin C, and Fiber.
  • Poi's daily need coverage for Vitamin E is 15% more.
  • Red potato contains 2 times less Manganese than Poi. Poi contains 0.37mg of Manganese, while Red potato contains 0.173mg.

We used Poi and Potatoes, red, flesh and skin, baked types in this article.

Infographic

Poi vs Red potato 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
4
:
5
Red potato
Red potato
Contains more Calcium +77.8%
Contains more Iron +25.7%
Contains more Manganese +113.9%
Contains more Magnesium +16.7%
Contains more Phosphorus +84.6%
Contains more Potassium +197.8%
Contains more Zinc +81.8%
Equal in Sodium - 12
Equal in Copper - 0.174
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +77.8%
Contains more Iron +25.7%
Contains more Manganese +113.9%
Contains more Magnesium +16.7%
Contains more Phosphorus +84.6%
Contains more Potassium +197.8%
Contains more Zinc +81.8%
Equal in Sodium - 12
Equal in Copper - 0.174

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
:
6
Red potato
Red potato
Contains more Vitamin A +560%
Contains more Vitamin E +2775%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B6 +28.8%
Contains more Vitamin C +215%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +16.4%
Contains more Folate +28.6%
Contains more Vitamin K +180%
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 potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +560%
Contains more Vitamin E +2775%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B6 +28.8%
Contains more Vitamin C +215%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +16.4%
Contains more Folate +28.6%
Contains more Vitamin K +180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Red potato
Red potato
Contains more Carbs +39%
Contains more Protein +505.3%
Contains more Other +111.5%
Equal in Fats - 0.15
Equal in Water - 76.67
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Carbs +39%
Contains more Protein +505.3%
Contains more Other +111.5%
Equal in Fats - 0.15
Equal in Water - 76.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +34.9%
Contains less Saturated Fat -10.3%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +34.9%
Contains less Saturated Fat -10.3%

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

All nutrients comparison - raw data values

Nutrient Poi Red potato Opinion
Net carbs 26.83g 17.79g Poi
Protein 0.38g 2.3g Red potato
Fats 0.14g 0.15g Red potato
Carbs 27.23g 19.59g Poi
Calories 112kcal 89kcal Poi
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 0.39g 1.43g Poi
Fiber 0.4g 1.8g Red potato
Calcium 16mg 9mg Poi
Iron 0.88mg 0.7mg Poi
Magnesium 24mg 28mg Red potato
Phosphorus 39mg 72mg Red potato
Potassium 183mg 545mg Red potato
Sodium 12mg 12mg
Zinc 0.22mg 0.4mg Red potato
Copper 0.166mg 0.174mg Red potato
Manganese 0.37mg 0.173mg Poi
Selenium 0.7µg Poi
Vitamin A 66IU 10IU Poi
Vitamin A RAE 3µg 1µg Poi
Vitamin E 2.3mg 0.08mg Poi
Vitamin C 4mg 12.6mg Red potato
Vitamin B1 0.13mg 0.072mg Poi
Vitamin B2 0.04mg 0.05mg Red potato
Vitamin B3 1.1mg 1.595mg Red potato
Vitamin B5 0.293mg 0.341mg Red potato
Vitamin B6 0.273mg 0.212mg Poi
Folate 21µg 27µg Red potato
Vitamin K 1µg 2.8µg Red potato
Tryptophan 0.023mg Red potato
Threonine 0.075mg Red potato
Isoleucine 0.074mg Red potato
Leucine 0.109mg Red potato
Lysine 0.12mg Red potato
Methionine 0.035mg Red potato
Phenylalanine 0.091mg Red potato
Valine 0.115mg Red potato
Histidine 0.039mg Red potato
Saturated Fat 0.029g 0.026g Red potato
Monounsaturated Fat 0.011g 0.002g Poi
Polyunsaturated fat 0.058g 0.043g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Red potato
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
17%
Red potato
Minerals Daily Need Coverage Score
20%
Poi
22%
Red potato

Comparison summary

Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.04g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 89)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 mg)
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 ($)
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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.