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  6. Pumpkin vs. Poi

Pumpkin vs. Poi — In-Depth Nutrition Comparison

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Important differences between Pumpkin and Poi

  • Pumpkin has more Vitamin A RAE, however, Poi has more Vitamin B6, Manganese, Vitamin E , Copper, and Vitamin B1.
  • Pumpkin's daily need coverage for Vitamin A RAE is 32% more.
  • Pumpkin has 3 times more Fiber than Poi. Pumpkin has 1.1g of Fiber, while Poi has 0.4g.

The food varieties used in the comparison are Pumpkin, cooked, boiled, drained, without salt and Poi.

Infographic

Pumpkin 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
Pumpkin
3
:
7
Poi
Poi
Contains more Potassium +25.7%
Contains less Sodium -91.7%
Contains more Iron +54.4%
Contains more Magnesium +166.7%
Contains more Phosphorus +30%
Contains more Copper +82.4%
Contains more Manganese +315.7%
Contains more Selenium +250%
Equal in Calcium - 16
Equal in Zinc - 0.22
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Potassium +25.7%
Contains less Sodium -91.7%
Contains more Iron +54.4%
Contains more Magnesium +166.7%
Contains more Phosphorus +30%
Contains more Copper +82.4%
Contains more Manganese +315.7%
Contains more Selenium +250%
Equal in Calcium - 16
Equal in Zinc - 0.22

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
Pumpkin
3
:
7
Poi
Poi
Contains more Vitamin A +8619.7%
Contains more Vitamin C +17.5%
Contains more Vitamin B2 +95%
Contains more Vitamin E +187.5%
Contains more Vitamin B1 +319.4%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +45.8%
Contains more Vitamin B6 +520.5%
Contains more Folate +133.3%
Contains more Vitamin K +25%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
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 +8619.7%
Contains more Vitamin C +17.5%
Contains more Vitamin B2 +95%
Contains more Vitamin E +187.5%
Contains more Vitamin B1 +319.4%
Contains more Vitamin B3 +166.3%
Contains more Vitamin B5 +45.8%
Contains more Vitamin B6 +520.5%
Contains more Folate +133.3%
Contains more Vitamin K +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
3
:
2
Poi
Poi
Contains more Protein +89.5%
Contains more Water +30.8%
Contains more Fats +100%
Contains more Carbs +455.7%
Equal in Other - 0.61
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 +89.5%
Contains more Water +30.8%
Contains more Fats +100%
Contains more Carbs +455.7%
Equal in Other - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
0
:
3
Poi
Poi
Contains less Saturated Fat -21.6%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +1350%
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 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 -21.6%
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 Poi
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Poi Opinion
Net carbs 3.8g 26.83g Poi
Protein 0.72g 0.38g Pumpkin
Fats 0.07g 0.14g Poi
Carbs 4.9g 27.23g Poi
Calories 20kcal 112kcal Poi
Sugar 2.08g 0.39g Poi
Fiber 1.1g 0.4g Pumpkin
Calcium 15mg 16mg Poi
Iron 0.57mg 0.88mg Poi
Magnesium 9mg 24mg Poi
Phosphorus 30mg 39mg Poi
Potassium 230mg 183mg Pumpkin
Sodium 1mg 12mg Pumpkin
Zinc 0.23mg 0.22mg Pumpkin
Copper 0.091mg 0.166mg Poi
Manganese 0.089mg 0.37mg Poi
Selenium 0.2µg 0.7µg Poi
Vitamin A 5755IU 66IU Pumpkin
Vitamin A RAE 288µg 3µg Pumpkin
Vitamin E 0.8mg 2.3mg Poi
Vitamin C 4.7mg 4mg Pumpkin
Vitamin B1 0.031mg 0.13mg Poi
Vitamin B2 0.078mg 0.04mg Pumpkin
Vitamin B3 0.413mg 1.1mg Poi
Vitamin B5 0.201mg 0.293mg Poi
Vitamin B6 0.044mg 0.273mg Poi
Folate 9µg 21µg Poi
Vitamin K 0.8µg 1µg Poi
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.037g 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 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
37%
Pumpkin
19%
Poi
Minerals Daily Need Coverage Score
11%
Pumpkin
20%
Poi

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.69g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 52)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.2)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.