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  6. Poi vs. Turnip

Poi vs. Turnip — In-Depth Nutrition Comparison

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Summary of differences between Poi and Turnip

  • Poi has more Vitamin E , Vitamin B6, Manganese, Copper, Vitamin B1, and Iron, however, Turnip is higher in Vitamin C, and Fiber.
  • Turnip covers your daily need of Vitamin C 19% more than Poi.
  • Poi has 77 times more Vitamin E than Turnip. While Poi has 2.3mg of Vitamin E , Turnip has only 0.03mg.

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

Infographic

Poi vs Turnip 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
6
:
3
Turnip
Turnip
Contains more Iron +193.3%
Contains more Magnesium +118.2%
Contains more Phosphorus +44.4%
Contains less Sodium -82.1%
Contains more Copper +95.3%
Contains more Manganese +176.1%
Contains more Calcium +87.5%
Contains more Zinc +22.7%
Equal in Potassium - 191
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%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Iron +193.3%
Contains more Magnesium +118.2%
Contains more Phosphorus +44.4%
Contains less Sodium -82.1%
Contains more Copper +95.3%
Contains more Manganese +176.1%
Contains more Calcium +87.5%
Contains more Zinc +22.7%
Equal in Potassium - 191
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
9
:
1
Turnip
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +7566.7%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +46.5%
Contains more Vitamin B6 +203.3%
Contains more Folate +40%
Contains more Vitamin K +900%
Contains more Vitamin C +425%
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%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +7566.7%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +46.5%
Contains more Vitamin B6 +203.3%
Contains more Folate +40%
Contains more Vitamin K +900%
Contains more Vitamin C +425%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Turnip
Turnip
Contains more Fats +40%
Contains more Carbs +323.5%
Contains more Protein +136.8%
Contains more Water +28.2%
Contains more Other +14.8%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more Fats +40%
Contains more Carbs +323.5%
Contains more Protein +136.8%
Contains more Water +28.2%
Contains more Other +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Turnip
Turnip
Contains more Monounsaturated Fat +83.3%
Contains less Saturated Fat -62.1%
Equal in Polyunsaturated fat - 0.053
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +83.3%
Contains less Saturated Fat -62.1%
Equal in Polyunsaturated fat - 0.053

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Turnip Opinion
Net carbs 26.83g 4.63g Poi
Protein 0.38g 0.9g Turnip
Fats 0.14g 0.1g Poi
Carbs 27.23g 6.43g Poi
Calories 112kcal 28kcal Poi
Sugar 0.39g 3.8g Poi
Fiber 0.4g 1.8g Turnip
Calcium 16mg 30mg Turnip
Iron 0.88mg 0.3mg Poi
Magnesium 24mg 11mg Poi
Phosphorus 39mg 27mg Poi
Potassium 183mg 191mg Turnip
Sodium 12mg 67mg Poi
Zinc 0.22mg 0.27mg Turnip
Copper 0.166mg 0.085mg Poi
Manganese 0.37mg 0.134mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 66IU 0IU Poi
Vitamin A RAE 3µg 0µg Poi
Vitamin E 2.3mg 0.03mg Poi
Vitamin C 4mg 21mg Turnip
Vitamin B1 0.13mg 0.04mg Poi
Vitamin B2 0.04mg 0.03mg Poi
Vitamin B3 1.1mg 0.4mg Poi
Vitamin B5 0.293mg 0.2mg Poi
Vitamin B6 0.273mg 0.09mg Poi
Folate 21µg 15µg Poi
Vitamin K 1µg 0.1µg Poi
Tryptophan 0.009mg Turnip
Threonine 0.025mg Turnip
Isoleucine 0.036mg Turnip
Leucine 0.033mg Turnip
Lysine 0.036mg Turnip
Methionine 0.011mg Turnip
Phenylalanine 0.017mg Turnip
Valine 0.03mg Turnip
Histidine 0.014mg Turnip
Saturated Fat 0.029g 0.011g Turnip
Monounsaturated Fat 0.011g 0.006g Poi
Polyunsaturated fat 0.058g 0.053g Poi

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.018g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 3.41g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 73)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.