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  6. Poi vs. Water chestnuts

Poi vs. Water chestnuts — In-Depth Nutrition Comparison

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What are the differences between Poi and Water chestnuts?

  • Poi is higher in Iron, and Vitamin E , however, Water chestnuts are richer in Copper, Vitamin B2, Potassium, and Fiber.
  • Water chestnuts' daily need coverage for Copper is 18% more.
  • Water chestnuts contain 15 times less Iron than Poi. Poi contains 0.88mg of Iron, while Water chestnuts contain 0.06mg.
  • Poi has less Sugar.

We used Poi and Waterchestnuts, chinese, (matai), raw types in this article.

Infographic

Poi vs Water chestnuts 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
5
:
4
Water chestnuts
Water chestnuts
Contains more Calcium +45.5%
Contains more Iron +1366.7%
Contains less Sodium -14.3%
Contains more Manganese +11.8%
Contains more Phosphorus +61.5%
Contains more Potassium +219.1%
Contains more Zinc +127.3%
Contains more Copper +96.4%
Equal in Magnesium - 22
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%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +45.5%
Contains more Iron +1366.7%
Contains less Sodium -14.3%
Contains more Manganese +11.8%
Contains more Phosphorus +61.5%
Contains more Potassium +219.1%
Contains more Zinc +127.3%
Contains more Copper +96.4%
Equal in Magnesium - 22
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
5
:
4
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin E +91.7%
Contains more Folate +31.3%
Contains more Vitamin K +233.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +20.1%
Equal in Vitamin C - 4
Equal in Vitamin B1 - 0.14
Equal in Vitamin B3 - 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%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +91.7%
Contains more Folate +31.3%
Contains more Vitamin K +233.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +20.1%
Equal in Vitamin C - 4
Equal in Vitamin B1 - 0.14
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Water chestnuts
Water chestnuts
Contains more Fats +40%
Contains more Carbs +13.7%
Contains more Protein +268.4%
Contains more Other +80.3%
Equal in Water - 73.46
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Fats +40%
Contains more Carbs +13.7%
Contains more Protein +268.4%
Contains more Other +80.3%
Equal in Water - 73.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +34.9%
Contains less Saturated Fat -10.3%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +34.9%
Contains less Saturated Fat -10.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Water chestnuts
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Water chestnuts Opinion
Net carbs 26.83g 20.94g Poi
Protein 0.38g 1.4g Water chestnuts
Fats 0.14g 0.1g Poi
Carbs 27.23g 23.94g Poi
Calories 112kcal 97kcal Poi
Sugar 0.39g 4.8g Poi
Fiber 0.4g 3g Water chestnuts
Calcium 16mg 11mg Poi
Iron 0.88mg 0.06mg Poi
Magnesium 24mg 22mg Poi
Phosphorus 39mg 63mg Water chestnuts
Potassium 183mg 584mg Water chestnuts
Sodium 12mg 14mg Poi
Zinc 0.22mg 0.5mg Water chestnuts
Copper 0.166mg 0.326mg Water chestnuts
Manganese 0.37mg 0.331mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 66IU 0IU Poi
Vitamin A RAE 3µg 0µg Poi
Vitamin E 2.3mg 1.2mg Poi
Vitamin C 4mg 4mg
Vitamin B1 0.13mg 0.14mg Water chestnuts
Vitamin B2 0.04mg 0.2mg Water chestnuts
Vitamin B3 1.1mg 1mg Poi
Vitamin B5 0.293mg 0.479mg Water chestnuts
Vitamin B6 0.273mg 0.328mg Water chestnuts
Folate 21µg 16µg Poi
Vitamin K 1µg 0.3µg Poi
Saturated Fat 0.029g 0.026g Water chestnuts
Monounsaturated Fat 0.011g 0.002g Poi
Polyunsaturated fat 0.058g 0.043g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Water chestnuts
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
21%
Water chestnuts
Minerals Daily Need Coverage Score
20%
Poi
27%
Water chestnuts

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 4.41g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 2mg)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.