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 potato
  5. Compare
  6. Red potato vs. Poi

Red potato vs. Poi — In-Depth Nutrition Comparison

Compare

What are the differences between Red potato and Poi?

  • Red potato is higher in Potassium, Vitamin C, and Fiber, however, Poi is richer in Vitamin E , and Manganese.
  • Poi's daily need coverage for Vitamin E is 15% more.
  • Poi contains 5 times less Fiber than Red potato. Red potato contains 1.8g of Fiber, while Poi contains 0.4g.

We used Potatoes, red, flesh and skin, baked and Poi types in this article.

Infographic

Red potato 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 potato
Red potato
5
:
4
Poi
Poi
Contains more Magnesium +16.7%
Contains more Phosphorus +84.6%
Contains more Potassium +197.8%
Contains more Zinc +81.8%
Contains more Calcium +77.8%
Contains more Iron +25.7%
Contains more Manganese +113.9%
Equal in Sodium - 12
Equal in Copper - 0.166
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Magnesium +16.7%
Contains more Phosphorus +84.6%
Contains more Potassium +197.8%
Contains more Zinc +81.8%
Contains more Calcium +77.8%
Contains more Iron +25.7%
Contains more Manganese +113.9%
Equal in Sodium - 12
Equal in Copper - 0.166

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 potato
Red potato
6
:
4
Poi
Poi
Contains more Vitamin C +215%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +16.4%
Contains more Folate +28.6%
Contains more Vitamin K +180%
Contains more Vitamin A +560%
Contains more Vitamin E +2775%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B6 +28.8%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
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 C +215%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +45%
Contains more Vitamin B5 +16.4%
Contains more Folate +28.6%
Contains more Vitamin K +180%
Contains more Vitamin A +560%
Contains more Vitamin E +2775%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B6 +28.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
4
:
1
Poi
Poi
Contains more Protein +505.3%
Contains more Other +111.5%
Contains more Carbs +39%
Equal in Fats - 0.14
Equal in Water - 71.64
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 +505.3%
Contains more Other +111.5%
Contains more Carbs +39%
Equal in Fats - 0.14
Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
2
Poi
Poi
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +34.9%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +34.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red potato Poi Opinion
Net carbs 17.79g 26.83g Poi
Protein 2.3g 0.38g Red potato
Fats 0.15g 0.14g Red potato
Carbs 19.59g 27.23g Poi
Calories 89kcal 112kcal Poi
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g 0.39g Poi
Fiber 1.8g 0.4g Red potato
Calcium 9mg 16mg Poi
Iron 0.7mg 0.88mg Poi
Magnesium 28mg 24mg Red potato
Phosphorus 72mg 39mg Red potato
Potassium 545mg 183mg Red potato
Sodium 12mg 12mg
Zinc 0.4mg 0.22mg Red potato
Copper 0.174mg 0.166mg Red potato
Manganese 0.173mg 0.37mg Poi
Selenium 0.7µg Poi
Vitamin A 10IU 66IU Poi
Vitamin A RAE 1µg 3µg Poi
Vitamin E 0.08mg 2.3mg Poi
Vitamin C 12.6mg 4mg Red potato
Vitamin B1 0.072mg 0.13mg Poi
Vitamin B2 0.05mg 0.04mg Red potato
Vitamin B3 1.595mg 1.1mg Red potato
Vitamin B5 0.341mg 0.293mg Red potato
Vitamin B6 0.212mg 0.273mg Poi
Folate 27µg 21µg Red potato
Vitamin K 2.8µg 1µg Red potato
Tryptophan 0.023mg Red potato
Threonine 0.075mg Red potato
Isoleucine 0.074mg Red potato
Leucine 0.109mg Red potato
Lysine 0.12mg Red potato
Methionine 0.035mg Red potato
Phenylalanine 0.091mg Red potato
Valine 0.115mg Red potato
Histidine 0.039mg Red potato
Saturated Fat 0.026g 0.029g Red potato
Monounsaturated Fat 0.002g 0.011g Poi
Polyunsaturated fat 0.043g 0.058g Poi

Which food is preferable for your diet?

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

People also compare

Red potato
Red potato vs Potato
Potato
Red potato
Red potato vs Sweet potato
Sweet potato
Red potato
Red potato vs Russet potato raw
Russet potato 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
17%
Red potato
19%
Poi
Minerals Daily Need Coverage Score
22%
Red potato
20%
Poi

Comparison summary

Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.04g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 89)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.