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  6. Poi vs. Sweet onion

Poi vs. Sweet onion — In-Depth Nutrition Comparison

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Summary of differences between Poi and Sweet onion

  • Sweet onion has less Vitamin E , Manganese, Copper, Vitamin B6, Iron, Vitamin B1, and Vitamin B3 than Poi.
  • Poi covers your daily need of Vitamin E 15% more than Sweet onion.
  • Poi has 8 times more Vitamin B3 than Sweet onion. While Poi has 1.1mg of Vitamin B3, Sweet onion has only 0.133mg.

These are the specific foods used in this comparison Poi and Onions, sweet, raw.

Infographic

Poi vs Sweet onion 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
8
:
2
Sweet onion
Sweet onion
Contains more Iron +238.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +44.4%
Contains more Potassium +53.8%
Contains more Zinc +69.2%
Contains more Copper +196.4%
Contains more Manganese +386.8%
Contains more Selenium +40%
Contains more Calcium +25%
Contains less Sodium -33.3%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Iron +238.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +44.4%
Contains more Potassium +53.8%
Contains more Zinc +69.2%
Contains more Copper +196.4%
Contains more Manganese +386.8%
Contains more Selenium +40%
Contains more Calcium +25%
Contains less Sodium -33.3%

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.
Poi
Poi
9
:
2
Sweet onion
Sweet onion
Contains more Vitamin A +6500%
Contains more Vitamin E +11400%
Contains more Vitamin B1 +217.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +727.1%
Contains more Vitamin B5 +199%
Contains more Vitamin B6 +110%
Contains more Vitamin K +233.3%
Contains more Vitamin C +20%
Equal in Folate - 23
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%
Sweet onion
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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +6500%
Contains more Vitamin E +11400%
Contains more Vitamin B1 +217.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +727.1%
Contains more Vitamin B5 +199%
Contains more Vitamin B6 +110%
Contains more Vitamin K +233.3%
Contains more Vitamin C +20%
Equal in Folate - 23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
3
:
2
Sweet onion
Sweet onion
Contains more Fats +75%
Contains more Carbs +260.7%
Contains more Other +84.8%
Contains more Protein +110.5%
Contains more Water +27.4%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Fats +75%
Contains more Carbs +260.7%
Contains more Other +84.8%
Contains more Protein +110.5%
Contains more Water +27.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Sweet onion Opinion
Net carbs 26.83g 6.65g Poi
Protein 0.38g 0.8g Sweet onion
Fats 0.14g 0.08g Poi
Carbs 27.23g 7.55g Poi
Calories 112kcal 32kcal Poi
Fructose 2.02g Sweet onion
Sugar 0.39g 5.02g Poi
Fiber 0.4g 0.9g Sweet onion
Calcium 16mg 20mg Sweet onion
Iron 0.88mg 0.26mg Poi
Magnesium 24mg 9mg Poi
Phosphorus 39mg 27mg Poi
Potassium 183mg 119mg Poi
Sodium 12mg 8mg Sweet onion
Zinc 0.22mg 0.13mg Poi
Copper 0.166mg 0.056mg Poi
Manganese 0.37mg 0.076mg Poi
Selenium 0.7µg 0.5µg Poi
Vitamin A 66IU 1IU Poi
Vitamin A RAE 3µg 0µg Poi
Vitamin E 2.3mg 0.02mg Poi
Vitamin C 4mg 4.8mg Sweet onion
Vitamin B1 0.13mg 0.041mg Poi
Vitamin B2 0.04mg 0.02mg Poi
Vitamin B3 1.1mg 0.133mg Poi
Vitamin B5 0.293mg 0.098mg Poi
Vitamin B6 0.273mg 0.13mg Poi
Folate 21µg 23µg Sweet onion
Vitamin K 1µg 0.3µg Poi
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Saturated Fat 0.029g Sweet onion
Monounsaturated Fat 0.011g Poi
Polyunsaturated fat 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Sweet onion
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
7%
Sweet onion
Minerals Daily Need Coverage Score
20%
Poi
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.029g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 4.63g)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
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 ($)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.