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  6. Poi vs. Winter melon

Poi vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between Poi and Winter melon

  • Poi has more Vitamin B6, Copper, Manganese, Vitamin B1, Iron, and Potassium, however, Winter melon has more Fiber, Vitamin C, and Vitamin B2.
  • Poi's daily need coverage for Vitamin B6 is 18% more.
  • Poi has 31 times more Potassium than Winter melon. Poi has 183mg of Potassium, while Winter melon has 6mg.

The food varieties used in the comparison are Poi and Waxgourd, (chinese preserving melon), raw.

Infographic

Poi vs Winter melon 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
8
:
2
Winter melon
Winter melon
Contains more Iron +120%
Contains more Magnesium +140%
Contains more Phosphorus +105.3%
Contains more Potassium +2950%
Contains less Sodium -89.2%
Contains more Copper +621.7%
Contains more Manganese +537.9%
Contains more Selenium +250%
Contains more Calcium +18.8%
Contains more Zinc +177.3%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Iron +120%
Contains more Magnesium +140%
Contains more Phosphorus +105.3%
Contains more Potassium +2950%
Contains less Sodium -89.2%
Contains more Copper +621.7%
Contains more Manganese +537.9%
Contains more Selenium +250%
Contains more Calcium +18.8%
Contains more Zinc +177.3%

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
8
:
2
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +120.3%
Contains more Vitamin B6 +680%
Contains more Folate +320%
Contains more Vitamin C +225%
Contains more Vitamin B2 +175%
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%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +120.3%
Contains more Vitamin B6 +680%
Contains more Folate +320%
Contains more Vitamin C +225%
Contains more Vitamin B2 +175%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Winter melon
Winter melon
Contains more Carbs +807.7%
Contains more Other +103.3%
Contains more Fats +42.9%
Contains more Water +34.1%
Equal in Protein - 0.4
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Carbs +807.7%
Contains more Other +103.3%
Contains more Fats +42.9%
Contains more Water +34.1%
Equal in Protein - 0.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
0
:
3
Winter melon
Winter melon
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +50%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Winter melon Opinion
Net carbs 26.83g 0.1g Poi
Protein 0.38g 0.4g Winter melon
Fats 0.14g 0.2g Winter melon
Carbs 27.23g 3g Poi
Calories 112kcal 13kcal Poi
Sugar 0.39g Winter melon
Fiber 0.4g 2.9g Winter melon
Calcium 16mg 19mg Winter melon
Iron 0.88mg 0.4mg Poi
Magnesium 24mg 10mg Poi
Phosphorus 39mg 19mg Poi
Potassium 183mg 6mg Poi
Sodium 12mg 111mg Poi
Zinc 0.22mg 0.61mg Winter melon
Copper 0.166mg 0.023mg Poi
Manganese 0.37mg 0.058mg Poi
Selenium 0.7µg 0.2µg Poi
Vitamin A 66IU 0IU Poi
Vitamin A RAE 3µg 0µg Poi
Vitamin E 2.3mg Poi
Vitamin C 4mg 13mg Winter melon
Vitamin B1 0.13mg 0.04mg Poi
Vitamin B2 0.04mg 0.11mg Winter melon
Vitamin B3 1.1mg 0.4mg Poi
Vitamin B5 0.293mg 0.133mg Poi
Vitamin B6 0.273mg 0.035mg Poi
Folate 21µg 5µg Poi
Vitamin K 1µg Poi
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.029g 0.016g Winter melon
Monounsaturated Fat 0.011g 0.037g Winter melon
Polyunsaturated fat 0.058g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Winter melon
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
9%
Winter melon
Minerals Daily Need Coverage Score
20%
Poi
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.013g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 99mg)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.