Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Red leaf lettuce
  5. Compare
  6. Red leaf lettuce vs. Poi

Red leaf lettuce vs. Poi — In-Depth Nutrition Comparison

Compare

What are the main differences between Red leaf lettuce and Poi?

  • Red leaf lettuce is richer in Vitamin K, and Vitamin A RAE, while Poi is higher in Copper, Vitamin E , Vitamin B6, Manganese, and Vitamin B1.
  • Red leaf lettuce's daily need coverage for Vitamin K is 116% higher.
  • Poi has 125 times less Vitamin A RAE than Red leaf lettuce. Red leaf lettuce has 375µg of Vitamin A RAE, while Poi has 3µg.

We used Lettuce, red leaf, raw and Poi types in this comparison.

Infographic

Red leaf lettuce 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 leaf lettuce
Red leaf lettuce
4
:
6
Poi
Poi
Contains more Calcium +106.3%
Contains more Iron +36.4%
Contains more Selenium +114.3%
Contains more Magnesium +100%
Contains more Phosphorus +39.3%
Contains less Sodium -52%
Contains more Copper +492.9%
Contains more Manganese +82.3%
Equal in Potassium - 183
Equal in Zinc - 0.22
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +106.3%
Contains more Iron +36.4%
Contains more Selenium +114.3%
Contains more Magnesium +100%
Contains more Phosphorus +39.3%
Contains less Sodium -52%
Contains more Copper +492.9%
Contains more Manganese +82.3%
Equal in Potassium - 183
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 leaf lettuce
Red leaf lettuce
4
:
6
Poi
Poi
Contains more Vitamin A +11251.5%
Contains more Vitamin B2 +92.5%
Contains more Folate +71.4%
Contains more Vitamin K +13930%
Contains more Vitamin E +1433.3%
Contains more Vitamin B1 +103.1%
Contains more Vitamin B3 +242.7%
Contains more Vitamin B5 +103.5%
Contains more Vitamin B6 +173%
Equal in Vitamin C - 4
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 +11251.5%
Contains more Vitamin B2 +92.5%
Contains more Folate +71.4%
Contains more Vitamin K +13930%
Contains more Vitamin E +1433.3%
Contains more Vitamin B1 +103.1%
Contains more Vitamin B3 +242.7%
Contains more Vitamin B5 +103.5%
Contains more Vitamin B6 +173%
Equal in Vitamin C - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
2
Poi
Poi
Contains more Protein +250%
Contains more Fats +57.1%
Contains more Water +33.5%
Contains more Carbs +1104.9%
Contains more Other +10.9%
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +250%
Contains more Fats +57.1%
Contains more Water +33.5%
Contains more Carbs +1104.9%
Contains more Other +10.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Poi
Poi
Contains less Saturated Fat -41.4%
Contains more Polyunsaturated fat +24.1%
Contains more Monounsaturated Fat +120%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -41.4%
Contains more Polyunsaturated fat +24.1%
Contains more Monounsaturated Fat +120%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red leaf lettuce Poi
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Red leaf lettuce Poi Opinion
Net carbs 1.36g 26.83g Poi
Protein 1.33g 0.38g Red leaf lettuce
Fats 0.22g 0.14g Red leaf lettuce
Carbs 2.26g 27.23g Poi
Calories 16kcal 112kcal Poi
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 0.39g Poi
Fiber 0.9g 0.4g Red leaf lettuce
Calcium 33mg 16mg Red leaf lettuce
Iron 1.2mg 0.88mg Red leaf lettuce
Magnesium 12mg 24mg Poi
Phosphorus 28mg 39mg Poi
Potassium 187mg 183mg Red leaf lettuce
Sodium 25mg 12mg Poi
Zinc 0.2mg 0.22mg Poi
Copper 0.028mg 0.166mg Poi
Manganese 0.203mg 0.37mg Poi
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 66IU Red leaf lettuce
Vitamin A RAE 375µg 3µg Red leaf lettuce
Vitamin E 0.15mg 2.3mg Poi
Vitamin C 3.7mg 4mg Poi
Vitamin B1 0.064mg 0.13mg Poi
Vitamin B2 0.077mg 0.04mg Red leaf lettuce
Vitamin B3 0.321mg 1.1mg Poi
Vitamin B5 0.144mg 0.293mg Poi
Vitamin B6 0.1mg 0.273mg Poi
Folate 36µg 21µg Red leaf lettuce
Vitamin K 140.3µg 1µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g 0.029g Red leaf lettuce
Monounsaturated Fat 0.005g 0.011g Poi
Polyunsaturated fat 0.072g 0.058g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Poi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Red leaf lettuce
Red leaf lettuce vs Lettuce
Lettuce
Red leaf lettuce
Red leaf lettuce vs Spinach raw
Spinach raw
Red leaf lettuce
Red leaf lettuce vs Kale raw
Kale raw
Poi
Poi vs Russet potato raw
Russet potato raw
Poi
Poi vs Potato wedges
Potato wedges
Poi
Poi vs Potato flour
Potato flour

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
76%
Red leaf lettuce
19%
Poi
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
20%
Poi

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.012g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 13mg)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.