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  6. Poi vs. Summer squash

Poi vs. Summer squash — In-Depth Nutrition Comparison

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Significant differences between Poi and Summer squash

  • Poi has more Vitamin E , Copper, Manganese, Vitamin B1, and Iron, however, Summer squash is richer in Vitamin C, and Vitamin B2.
  • Poi covers your daily Vitamin E needs 15% more than Summer squash.
  • Summer squash has 3 times less Copper than Poi. Poi has 0.166mg of Copper, while Summer squash has 0.051mg.

Specific food types used in this comparison are Poi and Squash, summer, all varieties, raw.

Infographic

Poi vs Summer squash 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
7
:
3
Summer squash
Summer squash
Contains more Iron +151.4%
Contains more Magnesium +41.2%
Contains more Copper +225.5%
Contains more Manganese +111.4%
Contains more Selenium +250%
Contains more Potassium +43.2%
Contains less Sodium -83.3%
Contains more Zinc +31.8%
Equal in Calcium - 15
Equal in Phosphorus - 38
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Iron +151.4%
Contains more Magnesium +41.2%
Contains more Copper +225.5%
Contains more Manganese +111.4%
Contains more Selenium +250%
Contains more Potassium +43.2%
Contains less Sodium -83.3%
Contains more Zinc +31.8%
Equal in Calcium - 15
Equal in Phosphorus - 38

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
Summer squash
Summer squash
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +170.8%
Contains more Vitamin B3 +125.9%
Contains more Vitamin B5 +89%
Contains more Vitamin B6 +25.2%
Contains more Vitamin A +203%
Contains more Vitamin C +325%
Contains more Vitamin B2 +255%
Contains more Folate +38.1%
Contains more Vitamin K +200%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +170.8%
Contains more Vitamin B3 +125.9%
Contains more Vitamin B5 +89%
Contains more Vitamin B6 +25.2%
Contains more Vitamin A +203%
Contains more Vitamin C +325%
Contains more Vitamin B2 +255%
Contains more Folate +38.1%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Summer squash
Summer squash
Contains more Carbs +712.8%
Contains more Protein +218.4%
Contains more Fats +28.6%
Contains more Water +32.1%
Equal in Other - 0.62
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Carbs +712.8%
Contains more Protein +218.4%
Contains more Fats +28.6%
Contains more Water +32.1%
Equal in Other - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Summer squash
Summer squash
Contains less Saturated Fat -34.1%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +53.4%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -34.1%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +53.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Summer squash
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat 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 Summer squash Opinion
Net carbs 26.83g 2.25g Poi
Protein 0.38g 1.21g Summer squash
Fats 0.14g 0.18g Summer squash
Carbs 27.23g 3.35g Poi
Calories 112kcal 16kcal Poi
Fructose 0.95g Summer squash
Sugar 0.39g 2.2g Poi
Fiber 0.4g 1.1g Summer squash
Calcium 16mg 15mg Poi
Iron 0.88mg 0.35mg Poi
Magnesium 24mg 17mg Poi
Phosphorus 39mg 38mg Poi
Potassium 183mg 262mg Summer squash
Sodium 12mg 2mg Summer squash
Zinc 0.22mg 0.29mg Summer squash
Copper 0.166mg 0.051mg Poi
Manganese 0.37mg 0.175mg Poi
Selenium 0.7µg 0.2µg Poi
Vitamin A 66IU 200IU Summer squash
Vitamin A RAE 3µg 10µg Summer squash
Vitamin E 2.3mg 0.12mg Poi
Vitamin C 4mg 17mg Summer squash
Vitamin B1 0.13mg 0.048mg Poi
Vitamin B2 0.04mg 0.142mg Summer squash
Vitamin B3 1.1mg 0.487mg Poi
Vitamin B5 0.293mg 0.155mg Poi
Vitamin B6 0.273mg 0.218mg Poi
Folate 21µg 29µg Summer squash
Vitamin K 1µg 3µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.029g 0.044g Poi
Monounsaturated Fat 0.011g 0.016g Summer squash
Polyunsaturated fat 0.058g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
20%
Poi
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 10mg)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.81g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 13)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.