Poi vs. Spinach — In-Depth Nutrition Comparison
Compare
What are the differences between poi and spinach?
- The amount of vitamin K, vitamin A, iron, folate, manganese, vitamin B2, magnesium, calcium, potassium, and fiber in spinach is higher than in poi.
- Spinach's daily need coverage for vitamin K is 410% more.
We used Poi and Spinach, cooked, boiled, drained, without salt types in this article.
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.
| Contains less SodiumSodium | -82.9% |
| Contains more MagnesiumMagnesium | +262.5% |
| Contains more CalciumCalcium | +750% |
| Contains more PotassiumPotassium | +154.6% |
| Contains more IronIron | +305.7% |
| Contains more ZincZinc | +245.5% |
| Contains more PhosphorusPhosphorus | +43.6% |
| Contains more ManganeseManganese | +152.7% |
| Contains more SeleniumSelenium | +114.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +36.8% |
| Contains more Vitamin B3Vitamin B3 | +124.5% |
| Contains more Vitamin B5Vitamin B5 | +102.1% |
| Contains more Vitamin B6Vitamin B6 | +12.8% |
| Contains more Vitamin CVitamin C | +145% |
| Contains more Vitamin AVitamin A | +17366.7% |
| Contains more Vitamin B2Vitamin B2 | +490% |
| Contains more Vitamin KVitamin K | +49260% |
| Contains more FolateFolate | +595.2% |
| Contains more CholineCholine | +18% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1µg | 493.6µg | 411% |
| Vitamin A | 3µg | 524µg | 58% |
| Iron | 0.88mg | 3.57mg | 34% |
| Folate | 21µg | 146µg | 31% |
| Manganese | 0.37mg | 0.935mg | 25% |
| Vitamin B2 | 0.04mg | 0.236mg | 15% |
| Magnesium | 24mg | 87mg | 15% |
| Calcium | 16mg | 136mg | 12% |
| Fiber | 0.4g | 2.4g | 8% |
| Potassium | 183mg | 466mg | 8% |
| Carbs | 27.23g | 3.75g | 8% |
| Vitamin C | 4mg | 9.8mg | 6% |
| Zinc | 0.22mg | 0.76mg | 5% |
| Protein | 0.38g | 2.97g | 5% |
| Vitamin B3 | 1.1mg | 0.49mg | 4% |
| Calories | 112kcal | 23kcal | 4% |
| Vitamin B5 | 0.293mg | 0.145mg | 3% |
| Vitamin B1 | 0.13mg | 0.095mg | 3% |
| Sodium | 12mg | 70mg | 3% |
| Phosphorus | 39mg | 56mg | 2% |
| Vitamin B6 | 0.273mg | 0.242mg | 2% |
| Vitamin E | 2.3mg | 2.08mg | 1% |
| Selenium | 0.7µg | 1.5µg | 1% |
| Copper | 0.166mg | 0.174mg | 1% |
| Choline | 16.7mg | 19.7mg | 1% |
| Fats | 0.14g | 0.26g | 0% |
| Net carbs | 26.83g | 1.35g | N/A |
| Sugar | 0.39g | 0.43g | N/A |
| Saturated fat | 0.029g | 0.043g | 0% |
| Monounsaturated fat | 0.011g | 0.006g | 0% |
| Polyunsaturated fat | 0.058g | 0.109g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +626.1% |
| Contains more ProteinProtein | +681.6% |
| Contains more FatsFats | +85.7% |
| Contains more WaterWater | +27.3% |
| Contains more OtherOther | +196.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.6% |
| Contains more Mono. FatMonounsaturated fat | +83.3% |
| Contains more Poly. FatPolyunsaturated fat | +87.9% |
