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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
6
:
4
Russet potato raw
Russet potato raw
Contains more Calcium +23.1%
Contains more Copper +61.2%
Contains more Manganese +135.7%
Contains more Selenium +75%
Contains more Phosphorus +41%
Contains more Potassium +127.9%
Contains less Sodium -58.3%
Contains more Zinc +31.8%
Equal in Iron - 0.86
Equal in Magnesium - 23
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Russet potato raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 33% 17% 24% 37% 1% 8% 35% 21% 3%
Contains more Calcium +23.1%
Contains more Copper +61.2%
Contains more Manganese +135.7%
Contains more Selenium +75%
Contains more Phosphorus +41%
Contains more Potassium +127.9%
Contains less Sodium -58.3%
Contains more Zinc +31.8%
Equal in Iron - 0.86
Equal in Magnesium - 23

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
Russet potato raw
Russet potato raw
Contains more Vitamin A +6500%
Contains more Vitamin E +22900%
Contains more Vitamin B1 +58.5%
Contains more Vitamin B2 +21.2%
Contains more Folate +50%
Contains more Vitamin C +42.5%
Contains more Vitamin B6 +26.4%
Contains more Vitamin K +80%
Equal in Vitamin B3 - 1.035
Equal in Vitamin B5 - 0.301
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%
Russet potato raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 19% 21% 8% 20% 19% 80% 11% 0% 5%
Contains more Vitamin A +6500%
Contains more Vitamin E +22900%
Contains more Vitamin B1 +58.5%
Contains more Vitamin B2 +21.2%
Contains more Folate +50%
Contains more Vitamin C +42.5%
Contains more Vitamin B6 +26.4%
Contains more Vitamin K +80%
Equal in Vitamin B3 - 1.035
Equal in Vitamin B5 - 0.301

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Russet potato raw
Russet potato raw
Contains more Fats +75%
Contains more Carbs +50.7%
Contains more Protein +463.2%
Contains more Other +85.2%
Equal in Water - 78.58
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Russet potato raw
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 Fats +75%
Contains more Carbs +50.7%
Contains more Protein +463.2%
Contains more Other +85.2%
Equal in Water - 78.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Russet potato raw
Russet potato raw
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
Russet potato raw
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 Russet potato raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poi Russet potato raw Opinion
Net carbs 26.83g 16.77g Poi
Protein 0.38g 2.14g Russet potato raw
Fats 0.14g 0.08g Poi
Carbs 27.23g 18.07g Poi
Calories 112kcal 79kcal Poi
Starch 15.86g Russet potato raw
Fructose 0.23g Russet potato raw
Sugar 0.39g 0.62g Poi
Fiber 0.4g 1.3g Russet potato raw
Calcium 16mg 13mg Poi
Iron 0.88mg 0.86mg Poi
Magnesium 24mg 23mg Poi
Phosphorus 39mg 55mg Russet potato raw
Potassium 183mg 417mg Russet potato raw
Sodium 12mg 5mg Russet potato raw
Zinc 0.22mg 0.29mg Russet potato raw
Copper 0.166mg 0.103mg Poi
Manganese 0.37mg 0.157mg Poi
Selenium 0.7µg 0.4µg Poi
Vitamin A 66IU 1IU Poi
Vitamin A RAE 3µg 0µg Poi
Vitamin E 2.3mg 0.01mg Poi
Vitamin C 4mg 5.7mg Russet potato raw
Vitamin B1 0.13mg 0.082mg Poi
Vitamin B2 0.04mg 0.033mg Poi
Vitamin B3 1.1mg 1.035mg Poi
Vitamin B5 0.293mg 0.301mg Russet potato raw
Vitamin B6 0.273mg 0.345mg Russet potato raw
Folate 21µg 14µg Poi
Vitamin K 1µg 1.8µg Russet potato raw
Saturated Fat 0.029g 0.026g Russet potato raw
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 Russet potato raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
15%
Russet potato raw
Minerals Daily Need Coverage Score
20%
Poi
18%
Russet potato raw

Comparison summary

Which food contains less Sodium?
Russet potato raw
Russet potato raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Russet potato raw
Russet potato raw is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 82)
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 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.

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.