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  6. Poi vs. Welsh onion

Poi vs. Welsh onion — In-Depth Nutrition Comparison

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Important differences between Poi and Welsh onion

  • Poi has more Vitamin B6, Vitamin E , Copper, Manganese, and Vitamin B1, however, Welsh onion has more Vitamin K, Vitamin C, and Fiber.
  • Welsh onion's daily need coverage for Vitamin K is 160% more.
  • Poi has 5 times more Vitamin E than Welsh onion. Poi has 2.3mg of Vitamin E , while Welsh onion has 0.51mg.

The food varieties used in the comparison are Poi and Onions, welsh, raw.

Infographic

Poi vs Welsh onion 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
:
5
Welsh onion
Welsh onion
Contains less Sodium -29.4%
Contains more Copper +137.1%
Contains more Manganese +170.1%
Contains more Selenium +16.7%
Contains more Calcium +12.5%
Contains more Iron +38.6%
Contains more Phosphorus +25.6%
Contains more Potassium +15.8%
Contains more Zinc +136.4%
Equal in Magnesium - 23
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains less Sodium -29.4%
Contains more Copper +137.1%
Contains more Manganese +170.1%
Contains more Selenium +16.7%
Contains more Calcium +12.5%
Contains more Iron +38.6%
Contains more Phosphorus +25.6%
Contains more Potassium +15.8%
Contains more Zinc +136.4%
Equal in Magnesium - 23

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
:
4
Welsh onion
Welsh onion
Contains more Vitamin E +351%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +73.4%
Contains more Vitamin B6 +279.2%
Contains more Folate +31.3%
Contains more Vitamin A +1657.6%
Contains more Vitamin C +575%
Contains more Vitamin B2 +125%
Contains more Vitamin K +19240%
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin E +351%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +73.4%
Contains more Vitamin B6 +279.2%
Contains more Folate +31.3%
Contains more Vitamin A +1657.6%
Contains more Vitamin C +575%
Contains more Vitamin B2 +125%
Contains more Vitamin K +19240%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Welsh onion
Welsh onion
Contains more Carbs +318.9%
Contains more Protein +400%
Contains more Fats +185.7%
Contains more Water +26.3%
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
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Carbs +318.9%
Contains more Protein +400%
Contains more Fats +185.7%
Contains more Water +26.3%
Contains more Other +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -56.7%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +169%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -56.7%
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +169%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Welsh onion
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 Welsh onion Opinion
Net carbs 26.83g 4.1g Poi
Protein 0.38g 1.9g Welsh onion
Fats 0.14g 0.4g Welsh onion
Carbs 27.23g 6.5g Poi
Calories 112kcal 34kcal Poi
Sugar 0.39g 2.18g Poi
Fiber 0.4g 2.4g Welsh onion
Calcium 16mg 18mg Welsh onion
Iron 0.88mg 1.22mg Welsh onion
Magnesium 24mg 23mg Poi
Phosphorus 39mg 49mg Welsh onion
Potassium 183mg 212mg Welsh onion
Sodium 12mg 17mg Poi
Zinc 0.22mg 0.52mg Welsh onion
Copper 0.166mg 0.07mg Poi
Manganese 0.37mg 0.137mg Poi
Selenium 0.7µg 0.6µg Poi
Vitamin A 66IU 1160IU Welsh onion
Vitamin A RAE 3µg Poi
Vitamin E 2.3mg 0.51mg Poi
Vitamin C 4mg 27mg Welsh onion
Vitamin B1 0.13mg 0.05mg Poi
Vitamin B2 0.04mg 0.09mg Welsh onion
Vitamin B3 1.1mg 0.4mg Poi
Vitamin B5 0.293mg 0.169mg Poi
Vitamin B6 0.273mg 0.072mg Poi
Folate 21µg 16µg Poi
Vitamin K 1µg 193.4µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.029g 0.067g Poi
Monounsaturated Fat 0.011g 0.056g Welsh onion
Polyunsaturated fat 0.058g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Welsh onion
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
61%
Welsh onion
Minerals Daily Need Coverage Score
20%
Poi
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 39)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.2)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.