Poi vs. Yam — In-Depth Nutrition Comparison

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Differences between Poi and Yam

Poi has more Vitamin E , while Yam has more Potassium, Fiber, and Vitamin C.
Yam's daily need coverage for Potassium is 14% higher.
Yam contains 7 times less Vitamin E than Poi. Poi contains 2.3mg of Vitamin E , while Yam contains 0.34mg.

The food types used in this comparison are Poi and Yam, cooked, boiled, drained, or baked, without salt.

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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

Yam

Contains more Calcium +14.3%

Contains more Iron +69.2%

Contains more Magnesium +33.3%

Contains more Phosphorus +25.6%

Contains more Potassium +266.1%

Contains less Sodium -33.3%

Equal in Zinc - 0.2

Equal in Copper - 0.152

Equal in Manganese - 0.371

Equal in Selenium - 0.7

Poi

Yam

Contains more Calcium +14.3%

Contains more Iron +69.2%

Contains more Magnesium +33.3%

Contains more Phosphorus +25.6%

Contains more Potassium +266.1%

Contains less Sodium -33.3%

Equal in Zinc - 0.2

Equal in Copper - 0.152

Equal in Manganese - 0.371

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

Yam

Contains more Vitamin E +576.5%

Contains more Vitamin B1 +36.8%

Contains more Vitamin B2 +42.9%

Contains more Vitamin B3 +99.3%

Contains more Vitamin B6 +19.7%

Contains more Folate +31.3%

Contains more Vitamin A +84.8%

Contains more Vitamin C +202.5%

Contains more Vitamin K +130%

Equal in Vitamin B5 - 0.311

Poi

Yam

Contains more Vitamin E +576.5%

Contains more Vitamin B1 +36.8%

Contains more Vitamin B2 +42.9%

Contains more Vitamin B3 +99.3%

Contains more Vitamin B6 +19.7%

Contains more Folate +31.3%

Contains more Vitamin A +84.8%

Contains more Vitamin C +202.5%

Contains more Vitamin K +130%

Equal in Vitamin B5 - 0.311

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Poi

Yam

Contains more Protein +292.1%

Contains more Other +24.6%

Equal in Fats - 0.14

Equal in Carbs - 27.48

Equal in Water - 70.13

Poi

Protein: 0.38 g

Fats: 0.14 g

Carbs: 27.23 g

Water: 71.64 g

Other: 0.61 g

Yam

Protein: 1.49 g

Fats: 0.14 g

Carbs: 27.48 g

Water: 70.13 g

Other: 0.76 g

Contains more Protein +292.1%

Contains more Other +24.6%

Equal in Fats - 0.14

Equal in Carbs - 27.48

Equal in Water - 70.13

Fat Type Comparison

Fat type breakdown side-by-side comparison

Poi

Yam

Contains more Monounsaturated Fat +120%

Equal in Saturated Fat - 0.029

Equal in Polyunsaturated fat - 0.06

Poi

Saturated Fat: 0.029 g

Monounsaturated Fat: 0.011 g

Polyunsaturated fat: 0.058 g

Yam

Saturated Fat: 0.029 g

Monounsaturated Fat: 0.005 g

Polyunsaturated fat: 0.06 g

Contains more Monounsaturated Fat +120%

Equal in Saturated Fat - 0.029

Equal in Polyunsaturated fat - 0.06

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


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

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	26.83g	23.58g
Protein	0.38g	1.49g
Fats	0.14g	0.14g
Carbs	27.23g	27.48g
Calories	112kcal	116kcal
Sugar	0.39g	0.49g
Fiber	0.4g	3.9g
Calcium	16mg	14mg
Iron	0.88mg	0.52mg
Magnesium	24mg	18mg
Phosphorus	39mg	49mg
Potassium	183mg	670mg
Sodium	12mg	8mg
Zinc	0.22mg	0.2mg
Copper	0.166mg	0.152mg
Manganese	0.37mg	0.371mg
Selenium	0.7µg	0.7µg
Vitamin A	66IU	122IU
Vitamin A RAE	3µg	6µg
Vitamin E	2.3mg	0.34mg
Vitamin C	4mg	12.1mg
Vitamin B1	0.13mg	0.095mg
Vitamin B2	0.04mg	0.028mg
Vitamin B3	1.1mg	0.552mg
Vitamin B5	0.293mg	0.311mg
Vitamin B6	0.273mg	0.228mg
Folate	21µg	16µg
Vitamin K	1µg	2.3µg
Tryptophan		0.012mg
Threonine		0.052mg
Isoleucine		0.05mg
Leucine		0.094mg
Lysine		0.058mg
Methionine		0.02mg
Phenylalanine		0.069mg
Valine		0.06mg
Histidine		0.033mg
Saturated Fat	0.029g	0.029g
Monounsaturated Fat	0.011g	0.005g
Polyunsaturated fat	0.058g	0.06g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet	Equal
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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%

15%

Minerals Daily Need Coverage Score

20%

23%

Comparison summary

Which food contains less Sodium?

Yam contains less Sodium (difference - 4mg)

Which food is lower in Sugar?

Poi is lower in Sugar (difference - 0.1g)

Which food is lower in glycemic index?

Poi is lower in glycemic index (difference - 51)

Which food is cheaper?

Poi is cheaper (difference - $0.2)

Which food is richer in minerals?

Poi is relatively richer in minerals

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food contains less Saturated Fat?

The foods are relatively equal in Saturated Fat (0.029 g)

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.