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  6. Pumpkin leaves vs. Poi

Pumpkin leaves vs. Poi — In-Depth Nutrition Comparison

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What are the differences between Pumpkin leaves and Poi?

  • Pumpkin leaves are higher in Iron, Vitamin A RAE, Phosphorus, Vitamin C, Potassium, and Vitamin B2, however, Poi is richer in Vitamin B6, and Vitamin B5.
  • Pumpkin leaves' daily need coverage for Iron is 17% more.
  • Poi contains 32 times less Vitamin A RAE than Pumpkin leaves. Pumpkin leaves contain 97µg of Vitamin A RAE, while Poi contains 3µg.

We used Pumpkin leaves, raw and Poi types in this article.

Infographic

Pumpkin leaves 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 leaves
Pumpkin leaves
7
:
3
Poi
Poi
Contains more Calcium +143.8%
Contains more Iron +152.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +166.7%
Contains more Potassium +138.3%
Contains more Selenium +28.6%
Contains more Copper +24.8%
Equal in Sodium - 12
Equal in Zinc - 0.22
Equal in Manganese - 0.37
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
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 Iron +152.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +166.7%
Contains more Potassium +138.3%
Contains more Selenium +28.6%
Contains more Copper +24.8%
Equal in Sodium - 12
Equal in Zinc - 0.22
Equal in Manganese - 0.37

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 leaves
Pumpkin leaves
4
:
6
Poi
Poi
Contains more Vitamin A +2842.4%
Contains more Vitamin C +175%
Contains more Vitamin B2 +220%
Contains more Folate +71.4%
Contains more Vitamin B1 +38.3%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +597.6%
Contains more Vitamin B6 +31.9%
Pumpkin leaves
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% 37% 24% 30% 18% 3% 48% 27% 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 +2842.4%
Contains more Vitamin C +175%
Contains more Vitamin B2 +220%
Contains more Folate +71.4%
Contains more Vitamin B1 +38.3%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +597.6%
Contains more Vitamin B6 +31.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
4
:
1
Poi
Poi
Contains more Protein +728.9%
Contains more Fats +185.7%
Contains more Water +29.6%
Contains more Other +103.3%
Contains more Carbs +1068.7%
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 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 +728.9%
Contains more Fats +185.7%
Contains more Water +29.6%
Contains more Other +103.3%
Contains more Carbs +1068.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
1
:
2
Poi
Poi
Contains more Monounsaturated Fat +372.7%
Contains less Saturated Fat -86%
Contains more Polyunsaturated fat +163.6%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +372.7%
Contains less Saturated Fat -86%
Contains more Polyunsaturated fat +163.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Poi Opinion
Net carbs 2.33g 26.83g Poi
Protein 3.15g 0.38g Pumpkin leaves
Fats 0.4g 0.14g Pumpkin leaves
Carbs 2.33g 27.23g Poi
Calories 19kcal 112kcal Poi
Sugar 0.39g Pumpkin leaves
Fiber 0.4g Poi
Calcium 39mg 16mg Pumpkin leaves
Iron 2.22mg 0.88mg Pumpkin leaves
Magnesium 38mg 24mg Pumpkin leaves
Phosphorus 104mg 39mg Pumpkin leaves
Potassium 436mg 183mg Pumpkin leaves
Sodium 11mg 12mg Pumpkin leaves
Zinc 0.2mg 0.22mg Poi
Copper 0.133mg 0.166mg Poi
Manganese 0.355mg 0.37mg Poi
Selenium 0.9µg 0.7µg Pumpkin leaves
Vitamin A 1942IU 66IU Pumpkin leaves
Vitamin A RAE 97µg 3µg Pumpkin leaves
Vitamin E 2.3mg Poi
Vitamin C 11mg 4mg Pumpkin leaves
Vitamin B1 0.094mg 0.13mg Poi
Vitamin B2 0.128mg 0.04mg Pumpkin leaves
Vitamin B3 0.92mg 1.1mg Poi
Vitamin B5 0.042mg 0.293mg Poi
Vitamin B6 0.207mg 0.273mg Poi
Folate 36µg 21µg Pumpkin leaves
Vitamin K 1µg Poi
Tryptophan 0.041mg Pumpkin leaves
Threonine 0.156mg Pumpkin leaves
Isoleucine 0.156mg Pumpkin leaves
Leucine 0.318mg Pumpkin leaves
Lysine 0.2mg Pumpkin leaves
Methionine 0.054mg Pumpkin leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.181mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves
Saturated Fat 0.207g 0.029g Poi
Monounsaturated Fat 0.052g 0.011g Pumpkin leaves
Polyunsaturated fat 0.022g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves 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 leaves
19%
Poi
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
20%
Poi

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.178g)
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 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.
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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.