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  6. Poi vs. Vegetable

Poi vs. Vegetable — In-Depth Nutrition Comparison

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Summary of differences between Poi and Vegetable

  • Poi has more Vitamin B6, Vitamin E , and Copper, however, Vegetable is higher in Vitamin A RAE, Vitamin K, Fiber, and Vitamin B2.
  • Vegetable covers your daily need of Vitamin A RAE 23% more than Poi.
  • Poi has 6 times more Vitamin E than Vegetable. While Poi has 2.3mg of Vitamin E , Vegetable has only 0.38mg.
  • Poi has less Sugar.

These are the specific foods used in this comparison Poi and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Poi vs Vegetable 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CopperCopper +100%
Contains less SodiumSodium -65.7%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +56.3%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +30.8%
~equal in Magnesium ~22mg
~equal in Potassium ~169mg
~equal in Iron ~0.82mg
~equal in Manganese ~0.379mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 4% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin E Vitamin E +505.3%
Contains more Vitamin B1Vitamin B1 +83.1%
Contains more Vitamin B3Vitamin B3 +29.3%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin B6Vitamin B6 +268.9%
Contains more Vitamin AVitamin A +6380.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin KVitamin K +2250%
Contains more CholineCholine +44.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more CarbsCarbs +108%
Contains more ProteinProtein +652.6%
Contains more WaterWater +16.2%
~equal in Fats ~0.15g
~equal in Other ~0.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
30% 11% 59%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
27% 9% 64%
Saturated Fat: Sat. Fat 0.031 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Poly. FatPolyunsaturated fat +24.1%
~equal in Saturated Fat ~0.031g
~equal in Monounsaturated Fat ~0.01g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Vegetable
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
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poi Vegetable Opinion
Calories 112kcal 65kcal Poi
Protein 0.38g 2.86g Vegetable
Fats 0.14g 0.15g Vegetable
Vitamin C 4mg 3.2mg Poi
Net carbs 26.83g 8.69g Poi
Carbs 27.23g 13.09g Poi
Magnesium 24mg 22mg Poi
Calcium 16mg 25mg Vegetable
Potassium 183mg 169mg Poi
Iron 0.88mg 0.82mg Poi
Sugar 0.39g 3.12g Poi
Fiber 0.4g 4.4g Vegetable
Copper 0.166mg 0.083mg Poi
Zinc 0.22mg 0.49mg Vegetable
Phosphorus 39mg 51mg Vegetable
Sodium 12mg 35mg Poi
Vitamin A 66IU 4277IU Vegetable
Vitamin A RAE 3µg 214µg Vegetable
Vitamin E 2.3mg 0.38mg Poi
Manganese 0.37mg 0.379mg Vegetable
Selenium 0.7µg 0.3µg Poi
Vitamin B1 0.13mg 0.071mg Poi
Vitamin B2 0.04mg 0.12mg Vegetable
Vitamin B3 1.1mg 0.851mg Poi
Vitamin B5 0.293mg 0.151mg Poi
Vitamin B6 0.273mg 0.074mg Poi
Vitamin K 1µg 23.5µg Vegetable
Folate 21µg 19µg Poi
Choline 16.7mg 24.1mg Vegetable
Saturated Fat 0.029g 0.031g Poi
Monounsaturated Fat 0.011g 0.01g Poi
Polyunsaturated fat 0.058g 0.072g Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Poi
35%
Vegetable
Minerals Daily Need Coverage Score
20%
Poi
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.73g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 66)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.