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  6. Pumpkin flowers vs. Poi

Pumpkin flowers vs. Poi — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin flowers and Poi

  • Pumpkin flowers are higher in Vitamin C, Vitamin A RAE, and Folate, yet Poi is higher in Vitamin B1.
  • Pumpkin flowers covers your daily Vitamin C needs 27% more than Poi.
  • Pumpkin flowers contain 32 times more Vitamin A RAE than Poi. While Pumpkin flowers contain 97µg of Vitamin A RAE, Poi contains only 3µg.

Food varieties used in this article are Pumpkin flowers, raw and Poi.

Infographic

Pumpkin flowers 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.
Pumpkin flowers
Pumpkin flowers
3
:
5
Poi
Poi
Contains more Calcium +143.8%
Contains more Phosphorus +25.6%
Contains less Sodium -58.3%
Contains more Iron +25.7%
Equal in Magnesium - 24
Equal in Potassium - 183
Equal in Selenium - 0.7
Pumpkin flowers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +143.8%
Contains more Phosphorus +25.6%
Contains less Sodium -58.3%
Contains more Iron +25.7%
Equal in Magnesium - 24
Equal in Potassium - 183
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.
Pumpkin flowers
Pumpkin flowers
4
:
6
Poi
Poi
Contains more Vitamin A +2850%
Contains more Vitamin C +600%
Contains more Vitamin B2 +87.5%
Contains more Folate +181%
Contains more Vitamin B1 +209.5%
Contains more Vitamin B3 +59.4%
Pumpkin flowers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0%
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 A +2850%
Contains more Vitamin C +600%
Contains more Vitamin B2 +87.5%
Contains more Folate +181%
Contains more Vitamin B1 +209.5%
Contains more Vitamin B3 +59.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin flowers
Pumpkin flowers
2
:
3
Poi
Poi
Contains more Protein +171.1%
Contains more Water +32.8%
Contains more Fats +100%
Contains more Carbs +730.2%
Contains more Other +29.8%
Pumpkin flowers
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 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 +171.1%
Contains more Water +32.8%
Contains more Fats +100%
Contains more Carbs +730.2%
Contains more Other +29.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin flowers
Pumpkin flowers
0
:
3
Poi
Poi
Contains less Saturated Fat -19.4%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +1350%
Pumpkin flowers
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -19.4%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +1350%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Poi Opinion
Net carbs 3.28g 26.83g Poi
Protein 1.03g 0.38g Pumpkin flowers
Fats 0.07g 0.14g Poi
Carbs 3.28g 27.23g Poi
Calories 15kcal 112kcal Poi
Sugar 0.39g Pumpkin flowers
Fiber 0.4g Poi
Calcium 39mg 16mg Pumpkin flowers
Iron 0.7mg 0.88mg Poi
Magnesium 24mg 24mg
Phosphorus 49mg 39mg Pumpkin flowers
Potassium 173mg 183mg Poi
Sodium 5mg 12mg Pumpkin flowers
Zinc 0.22mg Poi
Copper 0.166mg Poi
Manganese 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 1947IU 66IU Pumpkin flowers
Vitamin A RAE 97µg 3µg Pumpkin flowers
Vitamin E 2.3mg Poi
Vitamin C 28mg 4mg Pumpkin flowers
Vitamin B1 0.042mg 0.13mg Poi
Vitamin B2 0.075mg 0.04mg Pumpkin flowers
Vitamin B3 0.69mg 1.1mg Poi
Vitamin B5 0.293mg Poi
Vitamin B6 0.273mg Poi
Folate 59µg 21µg Pumpkin flowers
Vitamin K 1µg Poi
Saturated Fat 0.036g 0.029g Poi
Monounsaturated Fat 0.009g 0.011g Poi
Polyunsaturated fat 0.004g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers Poi
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
25%
Pumpkin flowers
19%
Poi
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
20%
Poi

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.007g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.