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  6. Poi vs. Russet potato raw

Poi vs. Russet potato raw — In-Depth Nutrition Comparison

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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

Poi vs Russet potato 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.
Poi
Poi
4
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 16% 3.9% 37% 32% 34% 7.9% 24% 0.65% 20% 2.2%
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%
~equal in Magnesium ~23mg
~equal in Iron ~0.86mg

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
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% 1% 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 19% 0% 0.2% 0% 21% 7.6% 19% 18% 80% 0% 4.5% 11% 6.9%
Contains more Vitamin AVitamin A +∞%
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
~equal in Vitamin B3 ~1.035mg
~equal in Vitamin B5 ~0.301mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poi Russet potato raw DV% diff.
Vitamin E 2.3mg 0.01mg 15%
Manganese 0.37mg 0.157mg 9%
Copper 0.166mg 0.103mg 7%
Potassium 183mg 417mg 7%
Starch 15.86g 7%
Vitamin B6 0.273mg 0.345mg 6%
Vitamin B1 0.13mg 0.082mg 4%
Protein 0.38g 2.14g 4%
Fiber 0.4g 1.3g 4%
Carbs 27.23g 18.07g 3%
Folate 21µg 14µg 2%
Phosphorus 39mg 55mg 2%
Calories 112kcal 79kcal 2%
Vitamin C 4mg 5.7mg 2%
Zinc 0.22mg 0.29mg 1%
Choline 16.7mg 12.6mg 1%
Selenium 0.7µg 0.4µg 1%
Vitamin B2 0.04mg 0.033mg 1%
Vitamin K 1µg 1.8µg 1%
Fats 0.14g 0.08g 0%
Net carbs 26.83g 16.77g N/A
Magnesium 24mg 23mg 0%
Calcium 16mg 13mg 0%
Iron 0.88mg 0.86mg 0%
Sugar 0.39g 0.62g N/A
Sodium 12mg 5mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B3 1.1mg 1.035mg 0%
Vitamin B5 0.293mg 0.301mg 0%
Saturated fat 0.029g 0.026g 0%
Monounsaturated fat 0.011g 0.002g 0%
Polyunsaturated fat 0.058g 0.043g 0%
Fructose 0.23g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
2% 18% 79%
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
Poi
Poi
2
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
37% 3% 61%
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%

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. Russet potato raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170027/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.