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  6. Poi vs. Sweet potato

Poi vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between Poi and Sweet potato?

  • Poi is higher in Vitamin E , however, Sweet potato is richer in Vitamin A RAE, Vitamin C, Vitamin B5, Fiber, Potassium, Manganese, and Vitamin B2.
  • Sweet potato's daily need coverage for Vitamin A RAE is 106% more.
  • Sweet potato contains 4 times less Folate than Poi. Poi contains 21µg of Folate, while Sweet potato contains 6µg.

We used Poi and Sweet potato, cooked, baked in skin, flesh, without salt types in this article.

Infographic

Poi vs Sweet potato 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
:
6
Sweet potato
Sweet potato
Contains more Iron +27.5%
Contains less Sodium -66.7%
Contains more Selenium +250%
Contains more Calcium +137.5%
Contains more Magnesium +12.5%
Contains more Phosphorus +38.5%
Contains more Potassium +159.6%
Contains more Zinc +45.5%
Contains more Manganese +34.3%
Equal in Copper - 0.161
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Iron +27.5%
Contains less Sodium -66.7%
Contains more Selenium +250%
Contains more Calcium +137.5%
Contains more Magnesium +12.5%
Contains more Phosphorus +38.5%
Contains more Potassium +159.6%
Contains more Zinc +45.5%
Contains more Manganese +34.3%
Equal in Copper - 0.161

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
3
:
7
Sweet potato
Sweet potato
Contains more Vitamin E +223.9%
Contains more Vitamin B1 +21.5%
Contains more Folate +250%
Contains more Vitamin A +29018.2%
Contains more Vitamin C +390%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +201.7%
Contains more Vitamin K +130%
Equal in Vitamin B6 - 0.286
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 potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin E +223.9%
Contains more Vitamin B1 +21.5%
Contains more Folate +250%
Contains more Vitamin A +29018.2%
Contains more Vitamin C +390%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +201.7%
Contains more Vitamin K +130%
Equal in Vitamin B6 - 0.286

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Sweet potato
Sweet potato
Contains more Carbs +31.5%
Contains more Protein +428.9%
Contains more Other +121.3%
Equal in Fats - 0.15
Equal in Water - 75.78
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Carbs +31.5%
Contains more Protein +428.9%
Contains more Other +121.3%
Equal in Fats - 0.15
Equal in Water - 75.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Sweet potato
Sweet potato
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +58.6%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +58.6%

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 potato
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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Poi Sweet potato Opinion
Net carbs 26.83g 17.41g Poi
Protein 0.38g 2.01g Sweet potato
Fats 0.14g 0.15g Sweet potato
Carbs 27.23g 20.71g Poi
Calories 112kcal 90kcal Poi
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 0.39g 6.48g Poi
Fiber 0.4g 3.3g Sweet potato
Calcium 16mg 38mg Sweet potato
Iron 0.88mg 0.69mg Poi
Magnesium 24mg 27mg Sweet potato
Phosphorus 39mg 54mg Sweet potato
Potassium 183mg 475mg Sweet potato
Sodium 12mg 36mg Poi
Zinc 0.22mg 0.32mg Sweet potato
Copper 0.166mg 0.161mg Poi
Manganese 0.37mg 0.497mg Sweet potato
Selenium 0.7µg 0.2µg Poi
Vitamin A 66IU 19218IU Sweet potato
Vitamin A RAE 3µg 961µg Sweet potato
Vitamin E 2.3mg 0.71mg Poi
Vitamin C 4mg 19.6mg Sweet potato
Vitamin B1 0.13mg 0.107mg Poi
Vitamin B2 0.04mg 0.106mg Sweet potato
Vitamin B3 1.1mg 1.487mg Sweet potato
Vitamin B5 0.293mg 0.884mg Sweet potato
Vitamin B6 0.273mg 0.286mg Sweet potato
Folate 21µg 6µg Poi
Vitamin K 1µg 2.3µg Sweet potato
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Saturated Fat 0.029g 0.052g Poi
Monounsaturated Fat 0.011g 0.002g Poi
Polyunsaturated fat 0.058g 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Sweet potato
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
120%
Sweet potato
Minerals Daily Need Coverage Score
20%
Poi
25%
Sweet potato

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 6.09g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 70)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.2)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.