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  6. Poi vs. Spanish rice

Poi vs. Spanish rice — In-Depth Nutrition Comparison

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What are the main differences between Poi and Spanish rice?

  • Poi is richer in Vitamin B6, Vitamin E, and Copper, while Spanish rice is higher in Selenium, Vitamin K, Vitamin B3, and Folate.
  • Spanish rice's daily need coverage for Sodium is 22% higher.
  • Spanish rice has 4 times less Vitamin E than Poi. Poi has 2.3mg of Vitamin E, while Spanish rice has 0.6mg.
  • Poi is lower in Saturated Fat.

We used Poi and Restaurant, Mexican, spanish rice types in this comparison.

Infographic

Poi vs Spanish rice 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 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
Contains more MagnesiumMagnesium +84.6%
Contains more PotassiumPotassium +57.8%
Contains more CopperCopper +155.4%
Contains less SodiumSodium -97.7%
Contains more CalciumCalcium +25%
Contains more IronIron +30.7%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +46.2%
Contains more SeleniumSelenium +957.1%
~equal in Manganese ~0.39mg

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
4
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% 4% 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 0.33% 6% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B6Vitamin B6 +232.9%
Contains more CholineCholine +83.5%
Contains more Vitamin AVitamin A +51.5%
Contains more Vitamin B1Vitamin B1 +40.8%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +116.2%
Contains more Vitamin B5Vitamin B5 +41.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +138.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 g
Contains more WaterWater +22.4%
Contains more ProteinProtein +763.2%
Contains more FatsFats +3678.6%
Contains more CarbsCarbs +14.4%
Contains more OtherOther +183.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
30% 11% 59%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
21% 31% 48%
Saturated Fat: Sat. Fat 1.005 g
Monounsaturated Fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 g
Contains less Sat. FatSaturated Fat -97.1%
Contains more Mono. FatMonounsaturated Fat +13636.4%
Contains more Poly. FatPolyunsaturated fat +3894.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Spanish rice Opinion
Calories 112kcal 185kcal Spanish rice
Protein 0.38g 3.28g Spanish rice
Fats 0.14g 5.29g Spanish rice
Vitamin C 4mg 0.1mg Poi
Net carbs 26.83g 29.96g Spanish rice
Carbs 27.23g 31.16g Spanish rice
Magnesium 24mg 13mg Poi
Calcium 16mg 20mg Spanish rice
Potassium 183mg 116mg Poi
Iron 0.88mg 1.15mg Spanish rice
Sugar 0.39g 1.3g Poi
Fiber 0.4g 1.2g Spanish rice
Copper 0.166mg 0.065mg Poi
Zinc 0.22mg 0.48mg Spanish rice
Starch 27.55g Spanish rice
Phosphorus 39mg 57mg Spanish rice
Sodium 12mg 528mg Poi
Vitamin A 66IU 100IU Spanish rice
Vitamin A 3µg 6µg Spanish rice
Vitamin E 2.3mg 0.6mg Poi
Manganese 0.37mg 0.39mg Spanish rice
Selenium 0.7µg 7.4µg Spanish rice
Vitamin B1 0.13mg 0.183mg Spanish rice
Vitamin B2 0.04mg 0.074mg Spanish rice
Vitamin B3 1.1mg 2.378mg Spanish rice
Vitamin B5 0.293mg 0.415mg Spanish rice
Vitamin B6 0.273mg 0.082mg Poi
Vitamin B12 0µg 0.08µg Spanish rice
Vitamin K 1µg 13µg Spanish rice
Folate 21µg 50µg Spanish rice
Trans Fat 0g 0.07g Poi
Choline 16.7mg 9.1mg Poi
Saturated Fat 0.029g 1.005g Poi
Monounsaturated Fat 0.011g 1.511g Spanish rice
Polyunsaturated fat 0.058g 2.317g Spanish rice
Tryptophan 0.044mg Spanish rice
Threonine 0.098mg Spanish rice
Isoleucine 0.109mg Spanish rice
Leucine 0.24mg Spanish rice
Lysine 0.131mg Spanish rice
Methionine 0.071mg Spanish rice
Phenylalanine 153mg Spanish rice
Valine 0.137mg Spanish rice
Histidine 0.071mg Spanish rice
Fructose 0.42g Spanish rice
Omega-3 - ALA 0.238g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Spanish rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Poi
20%
Spanish rice
Minerals Daily Need Coverage Score
20%
Poi
29%
Spanish rice

Comparison summary

Which food is richer in minerals?
Spanish rice
Spanish rice is relatively richer in minerals
Which food is richer in vitamins?
Spanish rice
Spanish rice is relatively richer in vitamins
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 516mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.976g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 51)
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 ($)

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. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.