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  6. Potato vs. Poi

Potato vs. Poi — In-Depth Nutrition Comparison

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Summary of differences between Potato and Poi

  • Potato has more Potassium, Fiber, and Vitamin C, however, Poi is higher in Vitamin E , Manganese, Vitamin B1, and Copper.
  • Poi covers your daily need of Vitamin E 15% more than Potato.
  • Potato has 6 times more Fiber than Poi. While Potato has 2.2g of Fiber, Poi has only 0.4g.

These are the specific foods used in this comparison Potatoes, baked, flesh and skin, without salt and Poi.

Infographic

Potato vs Poi 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.
Potato
Potato
6
:
4
Poi
Poi
Contains more Iron +22.7%
Contains more Magnesium +16.7%
Contains more Phosphorus +79.5%
Contains more Potassium +192.3%
Contains less Sodium -16.7%
Contains more Zinc +63.6%
Contains more Copper +40.7%
Contains more Manganese +68.9%
Contains more Selenium +75%
Equal in Calcium - 16
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Iron +22.7%
Contains more Magnesium +16.7%
Contains more Phosphorus +79.5%
Contains more Potassium +192.3%
Contains less Sodium -16.7%
Contains more Zinc +63.6%
Contains more Copper +40.7%
Contains more Manganese +68.9%
Contains more Selenium +75%
Equal in Calcium - 16

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.
Potato
Potato
7
:
3
Poi
Poi
Contains more Vitamin C +140%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +13.9%
Contains more Folate +33.3%
Contains more Vitamin K +100%
Contains more Vitamin A +560%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +103.1%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
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%
Contains more Vitamin C +140%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +13.9%
Contains more Folate +33.3%
Contains more Vitamin K +100%
Contains more Vitamin A +560%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +103.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Poi
Poi
Contains more Protein +557.9%
Contains more Other +118%
Contains more Carbs +28.7%
Equal in Fats - 0.14
Equal in Water - 71.64
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +557.9%
Contains more Other +118%
Contains more Carbs +28.7%
Equal in Fats - 0.14
Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
0
:
3
Poi
Poi
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +266.7%
Equal in Polyunsaturated fat - 0.058
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +266.7%
Equal in Polyunsaturated fat - 0.058

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Poi Opinion
Net carbs 18.95g 26.83g Poi
Protein 2.5g 0.38g Potato
Fats 0.13g 0.14g Poi
Carbs 21.15g 27.23g Poi
Calories 93kcal 112kcal Poi
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 0.39g Poi
Fiber 2.2g 0.4g Potato
Calcium 15mg 16mg Poi
Iron 1.08mg 0.88mg Potato
Magnesium 28mg 24mg Potato
Phosphorus 70mg 39mg Potato
Potassium 535mg 183mg Potato
Sodium 10mg 12mg Potato
Zinc 0.36mg 0.22mg Potato
Copper 0.118mg 0.166mg Poi
Manganese 0.219mg 0.37mg Poi
Selenium 0.4µg 0.7µg Poi
Vitamin A 10IU 66IU Poi
Vitamin A RAE 1µg 3µg Poi
Vitamin E 0.04mg 2.3mg Poi
Vitamin C 9.6mg 4mg Potato
Vitamin B1 0.064mg 0.13mg Poi
Vitamin B2 0.048mg 0.04mg Potato
Vitamin B3 1.41mg 1.1mg Potato
Vitamin B5 0.376mg 0.293mg Potato
Vitamin B6 0.311mg 0.273mg Potato
Folate 28µg 21µg Potato
Vitamin K 2µg 1µg Potato
Tryptophan 0.025mg Potato
Threonine 0.081mg Potato
Isoleucine 0.08mg Potato
Leucine 0.119mg Potato
Lysine 0.13mg Potato
Methionine 0.038mg Potato
Phenylalanine 0.099mg Potato
Valine 0.125mg Potato
Histidine 0.042mg Potato
Saturated Fat 0.034g 0.029g Poi
Monounsaturated Fat 0.003g 0.011g Poi
Polyunsaturated fat 0.057g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Poi
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
17%
Potato
19%
Poi
Minerals Daily Need Coverage Score
22%
Potato
20%
Poi

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.79g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 86)
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.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.