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  6. Rice cakes vs. Poi

Rice cakes vs. Poi — In-Depth Nutrition Comparison

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Differences between Rice cakes and Poi

  • Rice cakes have more Manganese, Phosphorus, Vitamin B3, Magnesium, Selenium, Copper, Zinc, Vitamin B5, and Fiber, while Poi have more Vitamin B6.
  • Rice cakes' daily need coverage for Manganese is 253% higher.
  • Poi contains 23 times less Selenium than Rice cakes. Rice cakes contain 16.4µg of Selenium, while Poi contains 0.7µg.

The food types used in this comparison are Snacks, rice cakes, brown rice, buckwheat and Poi.

Infographic

Rice cakes 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 108% 3.3% 26% 43% 127% 68% 163% 15% 806% 89%
Poi
Poi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Contains more MagnesiumMagnesium +529.2%
Contains more PotassiumPotassium +63.4%
Contains more IronIron +29.5%
Contains more CopperCopper +128.9%
Contains more ZincZinc +1036.4%
Contains more PhosphorusPhosphorus +874.4%
Contains more ManganeseManganese +1570.3%
Contains more SeleniumSelenium +2242.9%
Contains more CalciumCalcium +45.5%
Contains less SodiumSodium -89.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16% 0%
Poi
Poi
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 4% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Contains more Vitamin B2Vitamin B2 +157.5%
Contains more Vitamin B3Vitamin B3 +636%
Contains more Vitamin B5Vitamin B5 +295.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +132.1%
Contains more Vitamin B6Vitamin B6 +110%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~21µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 g
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more ProteinProtein +2268.4%
Contains more FatsFats +2400%
Contains more CarbsCarbs +194.2%
Contains more OtherOther +145.9%
Contains more WaterWater +1114.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated Fat: Sat. Fat 0.64 g
Monounsaturated Fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 g
Poi
Poi
1
30% 11% 59%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated Fat +9990.9%
Contains more Poly. FatPolyunsaturated fat +1813.8%
Contains less Sat. FatSaturated Fat -95.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice cakes Poi Opinion
Calories 380kcal 112kcal Rice cakes
Protein 9g 0.38g Rice cakes
Fats 3.5g 0.14g Rice cakes
Vitamin C 0mg 4mg Poi
Net carbs 76.3g 26.83g Rice cakes
Carbs 80.1g 27.23g Rice cakes
Magnesium 151mg 24mg Rice cakes
Calcium 11mg 16mg Poi
Potassium 299mg 183mg Rice cakes
Iron 1.14mg 0.88mg Rice cakes
Sugar 0.39g Rice cakes
Fiber 3.8g 0.4g Rice cakes
Copper 0.38mg 0.166mg Rice cakes
Zinc 2.5mg 0.22mg Rice cakes
Phosphorus 380mg 39mg Rice cakes
Sodium 116mg 12mg Poi
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 2.3mg Poi
Manganese 6.18mg 0.37mg Rice cakes
Selenium 16.4µg 0.7µg Rice cakes
Vitamin B1 0.056mg 0.13mg Poi
Vitamin B2 0.103mg 0.04mg Rice cakes
Vitamin B3 8.096mg 1.1mg Rice cakes
Vitamin B5 1.16mg 0.293mg Rice cakes
Vitamin B6 0.13mg 0.273mg Poi
Vitamin K 1µg Poi
Folate 21µg 21µg
Choline 16.7mg Poi
Saturated Fat 0.64g 0.029g Poi
Monounsaturated Fat 1.11g 0.011g Rice cakes
Polyunsaturated fat 1.11g 0.058g Rice cakes
Tryptophan 0.125mg Rice cakes
Threonine 0.34mg Rice cakes
Isoleucine 0.358mg Rice cakes
Leucine 0.638mg Rice cakes
Lysine 0.414mg Rice cakes
Methionine 0.152mg Rice cakes
Phenylalanine 0.399mg Rice cakes
Valine 0.489mg Rice cakes
Histidine 0.218mg Rice cakes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice cakes Poi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Rice cakes
18%
Poi
Minerals Daily Need Coverage Score
145%
Rice cakes
20%
Poi

Comparison summary

Which food is richer in minerals?
Rice cakes
Rice cakes is relatively richer in minerals
Which food is lower in Sugar?
Rice cakes
Rice cakes is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 104mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.611g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 82)
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 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. Rice cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/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.