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  6. Poi vs. Taro

Poi vs. Taro — In-Depth Nutrition Comparison

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What are the differences between Poi and Taro?

  • The amount of Fiber, Potassium, and Phosphorus in Taro is higher than in Poi.
  • Taro's daily need coverage for Fiber is 15% more.

We used Poi and Taro, raw types in this article.

Infographic

Poi vs Taro 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
1
:
8
Taro
Taro
Contains more Iron +60%
Contains more Calcium +168.8%
Contains more Magnesium +37.5%
Contains more Phosphorus +115.4%
Contains more Potassium +223%
Equal in Sodium - 11
Equal in Zinc - 0.23
Equal in Copper - 0.172
Equal in Manganese - 0.383
Equal in Selenium - 0.7
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Iron +60%
Contains more Calcium +168.8%
Contains more Magnesium +37.5%
Contains more Phosphorus +115.4%
Contains more Potassium +223%
Equal in Sodium - 11
Equal in Zinc - 0.23
Equal in Copper - 0.172
Equal in Manganese - 0.383
Equal in Selenium - 0.7

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
:
6
Taro
Taro
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +83.3%
Contains more Vitamin A +15.2%
Contains more Vitamin C +12.5%
Equal in Vitamin E - 2.38
Equal in Vitamin B5 - 0.303
Equal in Vitamin B6 - 0.283
Equal in Folate - 22
Equal in Vitamin K - 1
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%
Taro
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +83.3%
Contains more Vitamin A +15.2%
Contains more Vitamin C +12.5%
Equal in Vitamin E - 2.38
Equal in Vitamin B5 - 0.303
Equal in Vitamin B6 - 0.283
Equal in Folate - 22
Equal in Vitamin K - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Taro
Taro
Contains more Protein +294.7%
Contains more Fats +42.9%
Contains more Other +96.7%
Equal in Carbs - 26.46
Equal in Water - 70.64
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more Protein +294.7%
Contains more Fats +42.9%
Contains more Other +96.7%
Equal in Carbs - 26.46
Equal in Water - 70.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Taro
Taro
Contains less Saturated Fat -29.3%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +43.1%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -29.3%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +43.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Taro Opinion
Net carbs 26.83g 22.36g Poi
Protein 0.38g 1.5g Taro
Fats 0.14g 0.2g Taro
Carbs 27.23g 26.46g Poi
Calories 112kcal 112kcal
Sugar 0.39g 0.4g Poi
Fiber 0.4g 4.1g Taro
Calcium 16mg 43mg Taro
Iron 0.88mg 0.55mg Poi
Magnesium 24mg 33mg Taro
Phosphorus 39mg 84mg Taro
Potassium 183mg 591mg Taro
Sodium 12mg 11mg Taro
Zinc 0.22mg 0.23mg Taro
Copper 0.166mg 0.172mg Taro
Manganese 0.37mg 0.383mg Taro
Selenium 0.7µg 0.7µg
Vitamin A 66IU 76IU Taro
Vitamin A RAE 3µg 4µg Taro
Vitamin E 2.3mg 2.38mg Taro
Vitamin C 4mg 4.5mg Taro
Vitamin B1 0.13mg 0.095mg Poi
Vitamin B2 0.04mg 0.025mg Poi
Vitamin B3 1.1mg 0.6mg Poi
Vitamin B5 0.293mg 0.303mg Taro
Vitamin B6 0.273mg 0.283mg Taro
Folate 21µg 22µg Taro
Vitamin K 1µg 1µg
Tryptophan 0.023mg Taro
Threonine 0.069mg Taro
Isoleucine 0.054mg Taro
Leucine 0.111mg Taro
Lysine 0.067mg Taro
Methionine 0.02mg Taro
Phenylalanine 0.082mg Taro
Valine 0.082mg Taro
Histidine 0.034mg Taro
Saturated Fat 0.029g 0.041g Poi
Monounsaturated Fat 0.011g 0.016g Taro
Polyunsaturated fat 0.058g 0.083g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Taro
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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%
Taro
Minerals Daily Need Coverage Score
20%
Poi
26%
Taro

Comparison summary

Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 54)
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.