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  6. Poi vs. Tomato

Poi vs. Tomato — In-Depth Nutrition Comparison

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How are Poi and Tomato different?

  • Poi has more Vitamin B6, Copper, Vitamin E , Manganese, Vitamin B1, and Iron, however, Tomato is richer in Vitamin C, and Vitamin K.
  • Poi covers your daily need of Vitamin B6 15% more than Tomato.
  • Poi has 4 times more Vitamin E than Tomato. Poi has 2.3mg of Vitamin E , while Tomato has 0.54mg.

Poi and Tomatoes, red, ripe, raw, year round average types were used in this article.

Infographic

Poi vs Tomato 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
Tomato
Tomato
Contains more Calcium +60%
Contains more Iron +225.9%
Contains more Magnesium +118.2%
Contains more Phosphorus +62.5%
Contains more Zinc +29.4%
Contains more Copper +181.4%
Contains more Manganese +224.6%
Contains more Selenium +∞%
Contains more Potassium +29.5%
Contains less Sodium -58.3%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +60%
Contains more Iron +225.9%
Contains more Magnesium +118.2%
Contains more Phosphorus +62.5%
Contains more Zinc +29.4%
Contains more Copper +181.4%
Contains more Manganese +224.6%
Contains more Selenium +∞%
Contains more Potassium +29.5%
Contains less Sodium -58.3%

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
7
:
3
Tomato
Tomato
Contains more Vitamin E +325.9%
Contains more Vitamin B1 +251.4%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B3 +85.2%
Contains more Vitamin B5 +229.2%
Contains more Vitamin B6 +241.3%
Contains more Folate +40%
Contains more Vitamin A +1162.1%
Contains more Vitamin C +242.5%
Contains more Vitamin K +690%
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%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin E +325.9%
Contains more Vitamin B1 +251.4%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B3 +85.2%
Contains more Vitamin B5 +229.2%
Contains more Vitamin B6 +241.3%
Contains more Folate +40%
Contains more Vitamin A +1162.1%
Contains more Vitamin C +242.5%
Contains more Vitamin K +690%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Tomato
Tomato
Contains more Carbs +600%
Contains more Other +19.6%
Contains more Protein +131.6%
Contains more Fats +42.9%
Contains more Water +31.9%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Carbs +600%
Contains more Other +19.6%
Contains more Protein +131.6%
Contains more Fats +42.9%
Contains more Water +31.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
0
:
3
Tomato
Tomato
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +43.1%
Equal in Saturated Fat - 0.028
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +43.1%
Equal in Saturated Fat - 0.028

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Tomato Opinion
Net carbs 26.83g 2.69g Poi
Protein 0.38g 0.88g Tomato
Fats 0.14g 0.2g Tomato
Carbs 27.23g 3.89g Poi
Calories 112kcal 18kcal Poi
Fructose 1.37g Tomato
Sugar 0.39g 2.63g Poi
Fiber 0.4g 1.2g Tomato
Calcium 16mg 10mg Poi
Iron 0.88mg 0.27mg Poi
Magnesium 24mg 11mg Poi
Phosphorus 39mg 24mg Poi
Potassium 183mg 237mg Tomato
Sodium 12mg 5mg Tomato
Zinc 0.22mg 0.17mg Poi
Copper 0.166mg 0.059mg Poi
Manganese 0.37mg 0.114mg Poi
Selenium 0.7µg 0µg Poi
Vitamin A 66IU 833IU Tomato
Vitamin A RAE 3µg 42µg Tomato
Vitamin E 2.3mg 0.54mg Poi
Vitamin C 4mg 13.7mg Tomato
Vitamin B1 0.13mg 0.037mg Poi
Vitamin B2 0.04mg 0.019mg Poi
Vitamin B3 1.1mg 0.594mg Poi
Vitamin B5 0.293mg 0.089mg Poi
Vitamin B6 0.273mg 0.08mg Poi
Folate 21µg 15µg Poi
Vitamin K 1µg 7.9µg Tomato
Tryptophan 0.006mg Tomato
Threonine 0.027mg Tomato
Isoleucine 0.018mg Tomato
Leucine 0.025mg Tomato
Lysine 0.027mg Tomato
Methionine 0.006mg Tomato
Phenylalanine 0.027mg Tomato
Valine 0.018mg Tomato
Histidine 0.014mg Tomato
Saturated Fat 0.029g 0.028g Tomato
Monounsaturated Fat 0.011g 0.031g Tomato
Polyunsaturated fat 0.058g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Tomato
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
16%
Tomato
Minerals Daily Need Coverage Score
20%
Poi
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.001g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.24g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 23)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.4)
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)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.