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  6. Poi vs. Zucchini

Poi vs. Zucchini — In-Depth Nutrition Comparison

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What are the main differences between Poi and Zucchini?

  • Poi is richer in Vitamin E , Copper, Vitamin B6, Manganese, Vitamin B1, and Iron, while Zucchini is higher in Vitamin C.
  • Zucchini's daily need coverage for Vitamin C is 15% higher.
  • Zucchini has 19 times less Vitamin E than Poi. Poi has 2.3mg of Vitamin E , while Zucchini has 0.12mg.

We used Poi and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Poi vs Zucchini 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
Zucchini
Zucchini
Contains more Iron +137.8%
Contains more Magnesium +33.3%
Contains more Copper +213.2%
Contains more Manganese +109%
Contains more Selenium +250%
Contains more Potassium +42.6%
Contains less Sodium -33.3%
Contains more Zinc +45.5%
Equal in Calcium - 16
Equal in Phosphorus - 38
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Iron +137.8%
Contains more Magnesium +33.3%
Contains more Copper +213.2%
Contains more Manganese +109%
Contains more Selenium +250%
Contains more Potassium +42.6%
Contains less Sodium -33.3%
Contains more Zinc +45.5%
Equal in Calcium - 16
Equal in Phosphorus - 38

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
:
5
Zucchini
Zucchini
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B3 +143.9%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +67.5%
Contains more Vitamin A +203%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +135%
Contains more Folate +14.3%
Contains more Vitamin K +330%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B3 +143.9%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +67.5%
Contains more Vitamin A +203%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +135%
Contains more Folate +14.3%
Contains more Vitamin K +330%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
:
3
Zucchini
Zucchini
Contains more Carbs +775.6%
Contains more Protein +218.4%
Contains more Fats +128.6%
Contains more Water +32.3%
Equal in Other - 0.57
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Carbs +775.6%
Contains more Protein +218.4%
Contains more Fats +128.6%
Contains more Water +32.3%
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
1
Zucchini
Zucchini
Contains less Saturated Fat -65.5%
Contains more Polyunsaturated fat +56.9%
Equal in Monounsaturated Fat - 0.011
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -65.5%
Contains more Polyunsaturated fat +56.9%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Zucchini Opinion
Net carbs 26.83g 2.11g Poi
Protein 0.38g 1.21g Zucchini
Fats 0.14g 0.32g Zucchini
Carbs 27.23g 3.11g Poi
Calories 112kcal 17kcal Poi
Fructose 1.38g Zucchini
Sugar 0.39g 2.5g Poi
Fiber 0.4g 1g Zucchini
Calcium 16mg 16mg
Iron 0.88mg 0.37mg Poi
Magnesium 24mg 18mg Poi
Phosphorus 39mg 38mg Poi
Potassium 183mg 261mg Zucchini
Sodium 12mg 8mg Zucchini
Zinc 0.22mg 0.32mg Zucchini
Copper 0.166mg 0.053mg Poi
Manganese 0.37mg 0.177mg Poi
Selenium 0.7µg 0.2µg Poi
Vitamin A 66IU 200IU Zucchini
Vitamin A RAE 3µg 10µg Zucchini
Vitamin E 2.3mg 0.12mg Poi
Vitamin C 4mg 17.9mg Zucchini
Vitamin B1 0.13mg 0.045mg Poi
Vitamin B2 0.04mg 0.094mg Zucchini
Vitamin B3 1.1mg 0.451mg Poi
Vitamin B5 0.293mg 0.204mg Poi
Vitamin B6 0.273mg 0.163mg Poi
Folate 21µg 24µg Zucchini
Vitamin K 1µg 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.029g 0.084g Poi
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.058g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
20%
Poi
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 15)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.4)
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 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.