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  6. Poi vs. Winter squash

Poi vs. Winter squash — In-Depth Nutrition Comparison

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Summary of differences between Poi and Winter squash

  • Poi has more Vitamin E , Vitamin B1, Copper, Vitamin B6, Manganese, and Iron, however, Winter squash is higher in Vitamin A RAE, Fiber, and Vitamin C.
  • Winter squash covers your daily need of Vitamin A RAE 29% more than Poi.
  • Poi has 19 times more Vitamin E than Winter squash. While Poi has 2.3mg of Vitamin E , Winter squash has only 0.12mg.

These are the specific foods used in this comparison Poi and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Poi vs Winter squash 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
:
3
Winter squash
Winter squash
Contains more Iron +100%
Contains more Magnesium +84.6%
Contains more Phosphorus +105.3%
Contains more Copper +102.4%
Contains more Manganese +97.9%
Contains more Selenium +75%
Contains more Calcium +37.5%
Contains more Potassium +31.7%
Contains less Sodium -91.7%
Equal in Zinc - 0.22
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +100%
Contains more Magnesium +84.6%
Contains more Phosphorus +105.3%
Contains more Copper +102.4%
Contains more Manganese +97.9%
Contains more Selenium +75%
Contains more Calcium +37.5%
Contains more Potassium +31.7%
Contains less Sodium -91.7%
Equal in Zinc - 0.22

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
Winter squash
Winter squash
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +712.5%
Contains more Vitamin B3 +122.2%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +69.6%
Contains more Vitamin A +7813.6%
Contains more Vitamin C +140%
Contains more Vitamin B2 +67.5%
Contains more Vitamin K +340%
Equal in Folate - 20
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 squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +712.5%
Contains more Vitamin B3 +122.2%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +69.6%
Contains more Vitamin A +7813.6%
Contains more Vitamin C +140%
Contains more Vitamin B2 +67.5%
Contains more Vitamin K +340%
Equal in Folate - 20

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Winter squash
Winter squash
Contains more Carbs +207.7%
Contains more Protein +134.2%
Contains more Fats +150%
Contains more Water +24.5%
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Carbs +207.7%
Contains more Protein +134.2%
Contains more Fats +150%
Contains more Water +24.5%
Contains more Other +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -59.7%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +153.4%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -59.7%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +153.4%

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

All nutrients comparison - raw data values

Nutrient Poi Winter squash Opinion
Net carbs 26.83g 6.05g Poi
Protein 0.38g 0.89g Winter squash
Fats 0.14g 0.35g Winter squash
Carbs 27.23g 8.85g Poi
Calories 112kcal 37kcal Poi
Sugar 0.39g 3.3g Poi
Fiber 0.4g 2.8g Winter squash
Calcium 16mg 22mg Winter squash
Iron 0.88mg 0.44mg Poi
Magnesium 24mg 13mg Poi
Phosphorus 39mg 19mg Poi
Potassium 183mg 241mg Winter squash
Sodium 12mg 1mg Winter squash
Zinc 0.22mg 0.22mg
Copper 0.166mg 0.082mg Poi
Manganese 0.37mg 0.187mg Poi
Selenium 0.7µg 0.4µg Poi
Vitamin A 66IU 5223IU Winter squash
Vitamin A RAE 3µg 261µg Winter squash
Vitamin E 2.3mg 0.12mg Poi
Vitamin C 4mg 9.6mg Winter squash
Vitamin B1 0.13mg 0.016mg Poi
Vitamin B2 0.04mg 0.067mg Winter squash
Vitamin B3 1.1mg 0.495mg Poi
Vitamin B5 0.293mg 0.234mg Poi
Vitamin B6 0.273mg 0.161mg Poi
Folate 21µg 20µg Poi
Vitamin K 1µg 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.029g 0.072g Poi
Monounsaturated Fat 0.011g 0.026g Winter squash
Polyunsaturated fat 0.058g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Winter squash
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
38%
Winter squash
Minerals Daily Need Coverage Score
20%
Poi
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.91g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.