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  6. Poi vs. Turnip greens

Poi vs. Turnip greens — In-Depth Nutrition Comparison

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How are Poi and Turnip greens different?

  • Poi has more Vitamin B6, and Vitamin B1, however, Turnip greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Folate, Fiber, Calcium, and Copper.
  • Turnip greens covers your daily need of Vitamin K 305% more than Poi.
  • Poi has 3 times more Vitamin B1 than Turnip greens. Poi has 0.13mg of Vitamin B1, while Turnip greens has 0.045mg.

Poi and Turnip greens, cooked, boiled, drained, without salt types were used in this article.

Infographic

Poi vs Turnip greens 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
:
4
Turnip greens
Turnip greens
Contains more Phosphorus +34.5%
Contains less Sodium -58.6%
Contains more Zinc +57.1%
Contains more Calcium +756.3%
Contains more Potassium +10.9%
Contains more Copper +52.4%
Contains more Selenium +28.6%
Equal in Iron - 0.8
Equal in Magnesium - 22
Equal in Manganese - 0.337
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Phosphorus +34.5%
Contains less Sodium -58.6%
Contains more Zinc +57.1%
Contains more Calcium +756.3%
Contains more Potassium +10.9%
Contains more Copper +52.4%
Contains more Selenium +28.6%
Equal in Iron - 0.8
Equal in Magnesium - 22
Equal in Manganese - 0.337

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
5
:
5
Turnip greens
Turnip greens
Contains more Vitamin E +22.3%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B3 +167.6%
Contains more Vitamin B6 +51.7%
Contains more Vitamin A +11453%
Contains more Vitamin C +585%
Contains more Vitamin B2 +80%
Contains more Folate +461.9%
Contains more Vitamin K +36660%
Equal in Vitamin B5 - 0.274
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 greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin E +22.3%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B3 +167.6%
Contains more Vitamin B6 +51.7%
Contains more Vitamin A +11453%
Contains more Vitamin C +585%
Contains more Vitamin B2 +80%
Contains more Folate +461.9%
Contains more Vitamin K +36660%
Equal in Vitamin B5 - 0.274

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Turnip greens
Turnip greens
Contains more Carbs +524.5%
Contains more Protein +200%
Contains more Fats +64.3%
Contains more Water +30.1%
Contains more Other +75.4%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Carbs +524.5%
Contains more Protein +200%
Contains more Fats +64.3%
Contains more Water +30.1%
Contains more Other +75.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Turnip greens
Turnip greens
Contains less Saturated Fat -45.3%
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +56.9%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -45.3%
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +56.9%

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 greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poi Turnip greens Opinion
Net carbs 26.83g 0.86g Poi
Protein 0.38g 1.14g Turnip greens
Fats 0.14g 0.23g Turnip greens
Carbs 27.23g 4.36g Poi
Calories 112kcal 20kcal Poi
Sugar 0.39g 0.53g Poi
Fiber 0.4g 3.5g Turnip greens
Calcium 16mg 137mg Turnip greens
Iron 0.88mg 0.8mg Poi
Magnesium 24mg 22mg Poi
Phosphorus 39mg 29mg Poi
Potassium 183mg 203mg Turnip greens
Sodium 12mg 29mg Poi
Zinc 0.22mg 0.14mg Poi
Copper 0.166mg 0.253mg Turnip greens
Manganese 0.37mg 0.337mg Poi
Selenium 0.7µg 0.9µg Turnip greens
Vitamin A 66IU 7625IU Turnip greens
Vitamin A RAE 3µg 381µg Turnip greens
Vitamin E 2.3mg 1.88mg Poi
Vitamin C 4mg 27.4mg Turnip greens
Vitamin B1 0.13mg 0.045mg Poi
Vitamin B2 0.04mg 0.072mg Turnip greens
Vitamin B3 1.1mg 0.411mg Poi
Vitamin B5 0.293mg 0.274mg Poi
Vitamin B6 0.273mg 0.18mg Poi
Folate 21µg 118µg Turnip greens
Vitamin K 1µg 367.6µg Turnip greens
Tryptophan 0.02mg Turnip greens
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.074mg Turnip greens
Methionine 0.026mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Saturated Fat 0.029g 0.053g Poi
Monounsaturated Fat 0.011g 0.015g Turnip greens
Polyunsaturated fat 0.058g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Turnip greens
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
141%
Turnip greens
Minerals Daily Need Coverage Score
20%
Poi
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.024g)
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 ($)
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.
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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.