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  6. Poi vs. Shallot

Poi vs. Shallot — In-Depth Nutrition Comparison

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What are the main differences between Poi and Shallot?

  • Poi is richer in Vitamin E , Copper, Vitamin B1, and Vitamin B3, while Shallot is higher in Fiber, and Vitamin B6.
  • Poi's daily need coverage for Vitamin E is 15% higher.
  • Shallot has 6 times less Vitamin B3 than Poi. Poi has 1.1mg of Vitamin B3, while Shallot has 0.2mg.
  • Poi is lower in Sugar.

We used Poi and Shallots, raw types in this comparison.

Infographic

Poi vs Shallot 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
3
:
6
Shallot
Shallot
Contains more Magnesium +14.3%
Contains more Copper +88.6%
Contains more Manganese +26.7%
Contains more Calcium +131.3%
Contains more Iron +36.4%
Contains more Phosphorus +53.8%
Contains more Potassium +82.5%
Contains more Zinc +81.8%
Contains more Selenium +71.4%
Equal in Sodium - 12
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Magnesium +14.3%
Contains more Copper +88.6%
Contains more Manganese +26.7%
Contains more Calcium +131.3%
Contains more Iron +36.4%
Contains more Phosphorus +53.8%
Contains more Potassium +82.5%
Contains more Zinc +81.8%
Contains more Selenium +71.4%
Equal in Sodium - 12

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
7
:
3
Shallot
Shallot
Contains more Vitamin A +1550%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +450%
Contains more Vitamin K +25%
Contains more Vitamin C +100%
Contains more Vitamin B6 +26.4%
Contains more Folate +61.9%
Equal in Vitamin B5 - 0.29
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%
Shallot
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +1550%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +450%
Contains more Vitamin K +25%
Contains more Vitamin C +100%
Contains more Vitamin B6 +26.4%
Contains more Folate +61.9%
Equal in Vitamin B5 - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Shallot
Shallot
Contains more Fats +40%
Contains more Carbs +62.1%
Contains more Protein +557.9%
Contains more Water +11.4%
Contains more Other +31.1%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +40%
Contains more Carbs +62.1%
Contains more Protein +557.9%
Contains more Water +11.4%
Contains more Other +31.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Shallot
Shallot
Contains more Polyunsaturated fat +48.7%
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +27.3%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Polyunsaturated fat +48.7%
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +27.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Shallot Opinion
Net carbs 26.83g 13.6g Poi
Protein 0.38g 2.5g Shallot
Fats 0.14g 0.1g Poi
Carbs 27.23g 16.8g Poi
Calories 112kcal 72kcal Poi
Sugar 0.39g 7.87g Poi
Fiber 0.4g 3.2g Shallot
Calcium 16mg 37mg Shallot
Iron 0.88mg 1.2mg Shallot
Magnesium 24mg 21mg Poi
Phosphorus 39mg 60mg Shallot
Potassium 183mg 334mg Shallot
Sodium 12mg 12mg
Zinc 0.22mg 0.4mg Shallot
Copper 0.166mg 0.088mg Poi
Manganese 0.37mg 0.292mg Poi
Selenium 0.7µg 1.2µg Shallot
Vitamin A 66IU 4IU Poi
Vitamin A RAE 3µg 0µg Poi
Vitamin E 2.3mg 0.04mg Poi
Vitamin C 4mg 8mg Shallot
Vitamin B1 0.13mg 0.06mg Poi
Vitamin B2 0.04mg 0.02mg Poi
Vitamin B3 1.1mg 0.2mg Poi
Vitamin B5 0.293mg 0.29mg Poi
Vitamin B6 0.273mg 0.345mg Shallot
Folate 21µg 34µg Shallot
Vitamin K 1µg 0.8µg Poi
Tryptophan 0.028mg Shallot
Threonine 0.098mg Shallot
Isoleucine 0.106mg Shallot
Leucine 0.149mg Shallot
Lysine 0.125mg Shallot
Methionine 0.027mg Shallot
Phenylalanine 0.081mg Shallot
Valine 0.11mg Shallot
Histidine 0.043mg Shallot
Saturated Fat 0.029g 0.017g Shallot
Monounsaturated Fat 0.011g 0.014g Shallot
Polyunsaturated fat 0.058g 0.039g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
20%
Poi
21%
Shallot

Comparison summary

Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.012g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 7.48g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 30)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.3)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
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)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.