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  6. Red cabbage vs. Poi

Red cabbage vs. Poi — In-Depth Nutrition Comparison

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Differences between Red cabbage and Poi

  • Red cabbage has more Vitamin C, Vitamin K, Fiber, and Vitamin A RAE, while Poi has more Copper, Vitamin E , Manganese, and Vitamin B1.
  • Red cabbage's daily need coverage for Vitamin C is 59% higher.
  • Poi contains 38 times less Vitamin K than Red cabbage. Red cabbage contains 38.2µg of Vitamin K, while Poi contains 1µg.

The food types used in this comparison are Cabbage, red, raw and Poi.

Infographic

Red cabbage 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.
Red cabbage
Red cabbage
2
:
7
Poi
Poi
Contains more Calcium +181.3%
Contains more Potassium +32.8%
Contains more Magnesium +50%
Contains more Phosphorus +30%
Contains less Sodium -55.6%
Contains more Copper +876.5%
Contains more Manganese +52.3%
Contains more Selenium +16.7%
Equal in Iron - 0.88
Equal in Zinc - 0.22
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 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 +181.3%
Contains more Potassium +32.8%
Contains more Magnesium +50%
Contains more Phosphorus +30%
Contains less Sodium -55.6%
Contains more Copper +876.5%
Contains more Manganese +52.3%
Contains more Selenium +16.7%
Equal in Iron - 0.88
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.
Red cabbage
Red cabbage
4
:
6
Poi
Poi
Contains more Vitamin A +1590.9%
Contains more Vitamin C +1325%
Contains more Vitamin B2 +72.5%
Contains more Vitamin K +3720%
Contains more Vitamin E +1990.9%
Contains more Vitamin B1 +103.1%
Contains more Vitamin B3 +163.2%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +30.6%
Contains more Folate +16.7%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
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 +1590.9%
Contains more Vitamin C +1325%
Contains more Vitamin B2 +72.5%
Contains more Vitamin K +3720%
Contains more Vitamin E +1990.9%
Contains more Vitamin B1 +103.1%
Contains more Vitamin B3 +163.2%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +30.6%
Contains more Folate +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red cabbage
Red cabbage
4
:
1
Poi
Poi
Contains more Protein +276.3%
Contains more Fats +14.3%
Contains more Water +26.2%
Contains more Carbs +269.5%
Equal in Other - 0.61
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 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 +276.3%
Contains more Fats +14.3%
Contains more Water +26.2%
Contains more Carbs +269.5%
Equal in Other - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red cabbage
Red cabbage
3
:
0
Poi
Poi
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +37.9%
Equal in Monounsaturated Fat - 0.011
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -27.6%
Contains more Polyunsaturated fat +37.9%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red cabbage Poi Opinion
Net carbs 5.27g 26.83g Poi
Protein 1.43g 0.38g Red cabbage
Fats 0.16g 0.14g Red cabbage
Carbs 7.37g 27.23g Poi
Calories 31kcal 112kcal Poi
Fructose 1.48g Red cabbage
Sugar 3.83g 0.39g Poi
Fiber 2.1g 0.4g Red cabbage
Calcium 45mg 16mg Red cabbage
Iron 0.8mg 0.88mg Poi
Magnesium 16mg 24mg Poi
Phosphorus 30mg 39mg Poi
Potassium 243mg 183mg Red cabbage
Sodium 27mg 12mg Poi
Zinc 0.22mg 0.22mg
Copper 0.017mg 0.166mg Poi
Manganese 0.243mg 0.37mg Poi
Selenium 0.6µg 0.7µg Poi
Vitamin A 1116IU 66IU Red cabbage
Vitamin A RAE 56µg 3µg Red cabbage
Vitamin E 0.11mg 2.3mg Poi
Vitamin C 57mg 4mg Red cabbage
Vitamin B1 0.064mg 0.13mg Poi
Vitamin B2 0.069mg 0.04mg Red cabbage
Vitamin B3 0.418mg 1.1mg Poi
Vitamin B5 0.147mg 0.293mg Poi
Vitamin B6 0.209mg 0.273mg Poi
Folate 18µg 21µg Poi
Vitamin K 38.2µg 1µg Red cabbage
Tryptophan 0.012mg Red cabbage
Threonine 0.039mg Red cabbage
Isoleucine 0.034mg Red cabbage
Leucine 0.046mg Red cabbage
Lysine 0.049mg Red cabbage
Methionine 0.014mg Red cabbage
Phenylalanine 0.036mg Red cabbage
Valine 0.048mg Red cabbage
Histidine 0.024mg Red cabbage
Saturated Fat 0.021g 0.029g Red cabbage
Monounsaturated Fat 0.012g 0.011g Red cabbage
Polyunsaturated fat 0.08g 0.058g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red cabbage 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
39%
Red cabbage
19%
Poi
Minerals Daily Need Coverage Score
14%
Red cabbage
20%
Poi

Comparison summary

Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.008g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.3)
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 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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.