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  6. Poi vs. Seaweed

Poi vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between Poi and Seaweed

  • Poi is richer in Vitamin B6, and Vitamin E , yet Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, Calcium, Zinc, and Vitamin B2.
  • Daily need coverage for Vitamin K from Seaweed is 54% higher.
  • Poi contains 137 times more Vitamin B6 than Seaweed. Poi contains 0.273mg of Vitamin B6, while Seaweed contains 0.002mg.
  • Poi contains less Sodium.

Food types used in this article are Poi and Seaweed, kelp, raw.

Infographic

Poi vs Seaweed 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
Seaweed
Seaweed
Contains more Potassium +105.6%
Contains less Sodium -94.8%
Contains more Copper +27.7%
Contains more Manganese +85%
Contains more Calcium +950%
Contains more Iron +223.9%
Contains more Magnesium +404.2%
Contains more Zinc +459.1%
Equal in Phosphorus - 42
Equal in Selenium - 0.7
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +105.6%
Contains less Sodium -94.8%
Contains more Copper +27.7%
Contains more Manganese +85%
Contains more Calcium +950%
Contains more Iron +223.9%
Contains more Magnesium +404.2%
Contains more Zinc +459.1%
Equal in Phosphorus - 42
Equal in Selenium - 0.7

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
5
:
5
Seaweed
Seaweed
Contains more Vitamin E +164.4%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +134%
Contains more Vitamin B6 +13550%
Contains more Vitamin A +75.8%
Contains more Vitamin B2 +275%
Contains more Vitamin B5 +119.1%
Contains more Folate +757.1%
Contains more Vitamin K +6500%
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin E +164.4%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +134%
Contains more Vitamin B6 +13550%
Contains more Vitamin A +75.8%
Contains more Vitamin B2 +275%
Contains more Vitamin B5 +119.1%
Contains more Folate +757.1%
Contains more Vitamin K +6500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Seaweed
Seaweed
Contains more Carbs +184.5%
Contains more Protein +342.1%
Contains more Fats +300%
Contains more Water +13.9%
Contains more Other +983.6%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Carbs +184.5%
Contains more Protein +342.1%
Contains more Fats +300%
Contains more Water +13.9%
Contains more Other +983.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -88.3%
Contains more Polyunsaturated fat +23.4%
Contains more Monounsaturated Fat +790.9%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -88.3%
Contains more Polyunsaturated fat +23.4%
Contains more Monounsaturated Fat +790.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Seaweed
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poi Seaweed Opinion
Net carbs 26.83g 8.27g Poi
Protein 0.38g 1.68g Seaweed
Fats 0.14g 0.56g Seaweed
Carbs 27.23g 9.57g Poi
Calories 112kcal 43kcal Poi
Sugar 0.39g 0.6g Poi
Fiber 0.4g 1.3g Seaweed
Calcium 16mg 168mg Seaweed
Iron 0.88mg 2.85mg Seaweed
Magnesium 24mg 121mg Seaweed
Phosphorus 39mg 42mg Seaweed
Potassium 183mg 89mg Poi
Sodium 12mg 233mg Poi
Zinc 0.22mg 1.23mg Seaweed
Copper 0.166mg 0.13mg Poi
Manganese 0.37mg 0.2mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 66IU 116IU Seaweed
Vitamin A RAE 3µg 6µg Seaweed
Vitamin E 2.3mg 0.87mg Poi
Vitamin C 4mg 3mg Poi
Vitamin B1 0.13mg 0.05mg Poi
Vitamin B2 0.04mg 0.15mg Seaweed
Vitamin B3 1.1mg 0.47mg Poi
Vitamin B5 0.293mg 0.642mg Seaweed
Vitamin B6 0.273mg 0.002mg Poi
Folate 21µg 180µg Seaweed
Vitamin K 1µg 66µg Seaweed
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.029g 0.247g Poi
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.011g 0.098g Seaweed
Polyunsaturated fat 0.058g 0.047g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Seaweed
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
36%
Seaweed
Minerals Daily Need Coverage Score
20%
Poi
41%
Seaweed

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 221mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.218g)
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 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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.