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  6. Purslane vs. Poi

Purslane vs. Poi — In-Depth Nutrition Comparison

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What are the main differences between Purslane and Poi?

  • Purslane is richer in Vitamin C, Iron, Magnesium, Potassium, and Vitamin B2, while Poi is higher in Vitamin B6, Vitamin B1, Copper, and Vitamin B5.
  • Purslane's daily need coverage for Vitamin C is 19% higher.
  • Poi has 4 times less Calcium than Purslane. Purslane has 65mg of Calcium, while Poi has 16mg.

We used Purslane, raw and Poi types in this comparison.

Infographic

Purslane 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.
Purslane
Purslane
6
:
4
Poi
Poi
Contains more Calcium +306.3%
Contains more Iron +126.1%
Contains more Magnesium +183.3%
Contains more Phosphorus +12.8%
Contains more Potassium +169.9%
Contains more Selenium +28.6%
Contains less Sodium -73.3%
Contains more Zinc +29.4%
Contains more Copper +46.9%
Contains more Manganese +22.1%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 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 +306.3%
Contains more Iron +126.1%
Contains more Magnesium +183.3%
Contains more Phosphorus +12.8%
Contains more Potassium +169.9%
Contains more Selenium +28.6%
Contains less Sodium -73.3%
Contains more Zinc +29.4%
Contains more Copper +46.9%
Contains more Manganese +22.1%

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.
Purslane
Purslane
3
:
7
Poi
Poi
Contains more Vitamin A +1900%
Contains more Vitamin C +425%
Contains more Vitamin B2 +180%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B3 +129.2%
Contains more Vitamin B5 +713.9%
Contains more Vitamin B6 +274%
Contains more Folate +75%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 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 +1900%
Contains more Vitamin C +425%
Contains more Vitamin B2 +180%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B3 +129.2%
Contains more Vitamin B5 +713.9%
Contains more Vitamin B6 +274%
Contains more Folate +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Purslane
Purslane
4
:
1
Poi
Poi
Contains more Protein +434.2%
Contains more Fats +157.1%
Contains more Water +29.6%
Contains more Other +123%
Contains more Carbs +703.2%
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 +434.2%
Contains more Fats +157.1%
Contains more Water +29.6%
Contains more Other +123%
Contains more Carbs +703.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Purslane Poi Opinion
Net carbs 3.39g 26.83g Poi
Protein 2.03g 0.38g Purslane
Fats 0.36g 0.14g Purslane
Carbs 3.39g 27.23g Poi
Calories 20kcal 112kcal Poi
Sugar 0.39g Purslane
Fiber 0.4g Poi
Calcium 65mg 16mg Purslane
Iron 1.99mg 0.88mg Purslane
Magnesium 68mg 24mg Purslane
Phosphorus 44mg 39mg Purslane
Potassium 494mg 183mg Purslane
Sodium 45mg 12mg Poi
Zinc 0.17mg 0.22mg Poi
Copper 0.113mg 0.166mg Poi
Manganese 0.303mg 0.37mg Poi
Selenium 0.9µg 0.7µg Purslane
Vitamin A 1320IU 66IU Purslane
Vitamin A RAE 3µg Poi
Vitamin E 2.3mg Poi
Vitamin C 21mg 4mg Purslane
Vitamin B1 0.047mg 0.13mg Poi
Vitamin B2 0.112mg 0.04mg Purslane
Vitamin B3 0.48mg 1.1mg Poi
Vitamin B5 0.036mg 0.293mg Poi
Vitamin B6 0.073mg 0.273mg Poi
Folate 12µg 21µg Poi
Vitamin K 1µg Poi
Saturated Fat 0.029g Purslane
Monounsaturated Fat 0.011g Poi
Polyunsaturated fat 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane 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
19%
Purslane
19%
Poi
Minerals Daily Need Coverage Score
30%
Purslane
20%
Poi

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 33mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.