Poi vs. Russet potato raw — In-Depth Nutrition Comparison
Compare
Important differences between Poi and Russet potato raw
- Poi has more Vitamin E, Manganese, and Copper, however, Russet potato raw has more Potassium, and Vitamin B6.
- Poi's daily need coverage for Vitamin E is 15% more.
- Poi has 2 times more Manganese than Russet potato raw. Poi has 0.37mg of Manganese, while Russet potato raw has 0.157mg.
The food varieties used in the comparison are Poi and Potatoes, russet, flesh and skin, raw.
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.
| Contains more CalciumCalcium | +23.1% |
| Contains more CopperCopper | +61.2% |
| Contains more ManganeseManganese | +135.7% |
| Contains more SeleniumSelenium | +75% |
| Contains more PotassiumPotassium | +127.9% |
| Contains more ZincZinc | +31.8% |
| Contains more PhosphorusPhosphorus | +41% |
| Contains less SodiumSodium | -58.3% |
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.
| Contains more Vitamin AVitamin A | +6500% |
| Contains more Vitamin EVitamin E | +22900% |
| Contains more Vitamin B1Vitamin B1 | +58.5% |
| Contains more Vitamin B2Vitamin B2 | +21.2% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +32.5% |
| Contains more Vitamin CVitamin C | +42.5% |
| Contains more Vitamin B6Vitamin B6 | +26.4% |
| Contains more Vitamin KVitamin K | +80% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.38 g
Fats:
0.14 g
Carbs:
27.23 g
Water:
71.64 g
Other:
0.61 g
Protein:
2.14 g
Fats:
0.08 g
Carbs:
18.07 g
Water:
78.58 g
Other:
1.13 g
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +50.7% |
| Contains more ProteinProtein | +463.2% |
| Contains more OtherOther | +85.2% |
~equal in
Water
~78.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.029 g
Monounsaturated Fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.058 g
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Mono. FatMonounsaturated Fat | +450% |
| Contains more Poly. FatPolyunsaturated fat | +34.9% |
| Contains less Sat. FatSaturated 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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 112kcal | 79kcal |
|
| Protein | 0.38g | 2.14g |
|
| Fats | 0.14g | 0.08g |
|
| Vitamin C | 4mg | 5.7mg |
|
| Net carbs | 26.83g | 16.77g |
|
| Carbs | 27.23g | 18.07g |
|
| Magnesium | 24mg | 23mg |
|
| Calcium | 16mg | 13mg |
|
| Potassium | 183mg | 417mg |
|
| Iron | 0.88mg | 0.86mg |
|
| Sugar | 0.39g | 0.62g |
|
| Fiber | 0.4g | 1.3g |
|
| Copper | 0.166mg | 0.103mg |
|
| Zinc | 0.22mg | 0.29mg |
|
| Starch | 15.86g |
|
|
| Phosphorus | 39mg | 55mg |
|
| Sodium | 12mg | 5mg |
|
| Vitamin A | 66IU | 1IU |
|
| Vitamin A | 3µg | 0µg |
|
| Vitamin E | 2.3mg | 0.01mg |
|
| Manganese | 0.37mg | 0.157mg |
|
| Selenium | 0.7µg | 0.4µg |
|
| Vitamin B1 | 0.13mg | 0.082mg |
|
| Vitamin B2 | 0.04mg | 0.033mg |
|
| Vitamin B3 | 1.1mg | 1.035mg |
|
| Vitamin B5 | 0.293mg | 0.301mg |
|
| Vitamin B6 | 0.273mg | 0.345mg |
|
| Vitamin K | 1µg | 1.8µg |
|
| Folate | 21µg | 14µg |
|
| Choline | 16.7mg | 12.6mg |
|
| Saturated Fat | 0.029g | 0.026g |
|
| Monounsaturated Fat | 0.011g | 0.002g |
|
| Polyunsaturated fat | 0.058g | 0.043g |
|
| Fructose | 0.23g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
14%
Minerals Daily Need Coverage Score
20%
18%
Comparison summary
Which food contains less Sodium?
Russet potato raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Russet potato raw is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Poi is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Poi is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Poi is relatively richer in minerals
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 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.