Russet potato vs. Poi — In-Depth Nutrition Comparison
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A recap on differences between Russet potato and Poi
- Russet potato is higher in Potassium, Fiber, and Vitamin B6, yet Poi is higher in Vitamin E , Copper, Manganese, and Vitamin B1.
- Poi covers your daily Vitamin E needs 15% more than Russet potato.
- Russet potato contains 6 times more Fiber than Poi. While Russet potato contains 2.3g of Fiber, Poi contains only 0.4g.
Food varieties used in this article are Potatoes, Russet, flesh and skin, baked and Poi.
Infographic
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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.
Contains
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Calcium
+12.5%
Contains
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Iron
+21.6%
Contains
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Magnesium
+25%
Contains
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Phosphorus
+82.1%
Contains
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Potassium
+200.5%
Contains
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Zinc
+59.1%
Contains
less
Sodium
-14.3%
Contains
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Copper
+55.1%
Contains
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Manganese
+62.3%
Contains
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Selenium
+40%
Contains
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Calcium
+12.5%
Contains
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Iron
+21.6%
Contains
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Magnesium
+25%
Contains
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Phosphorus
+82.1%
Contains
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Potassium
+200.5%
Contains
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Zinc
+59.1%
Contains
less
Sodium
-14.3%
Contains
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Copper
+55.1%
Contains
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Manganese
+62.3%
Contains
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Selenium
+40%
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.
:
Contains
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Vitamin C
+107.5%
Contains
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Vitamin B2
+20%
Contains
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Vitamin B3
+22.5%
Contains
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Vitamin B5
+29.7%
Contains
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Vitamin B6
+29.7%
Contains
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Folate
+23.8%
Contains
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Vitamin K
+100%
Contains
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Vitamin A
+560%
Contains
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Vitamin E
+3185.7%
Contains
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Vitamin B1
+94%
Contains
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Vitamin C
+107.5%
Contains
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Vitamin B2
+20%
Contains
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Vitamin B3
+22.5%
Contains
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Vitamin B5
+29.7%
Contains
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Vitamin B6
+29.7%
Contains
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Folate
+23.8%
Contains
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Vitamin K
+100%
Contains
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Vitamin A
+560%
Contains
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Vitamin E
+3185.7%
Contains
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Vitamin B1
+94%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+592.1%
Contains
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Other
+121.3%
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Carbs
+27%
Equal in Fats - 0.14
Equal in Water - 71.64
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
0.38 g
Fats:
0.14 g
Carbs:
27.23 g
Water:
71.64 g
Other:
0.61 g
Contains
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Protein
+592.1%
Contains
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Other
+121.3%
Contains
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Carbs
+27%
Equal in Fats - 0.14
Equal in Water - 71.64
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+266.7%
Equal in Saturated Fat - 0.029
Equal in Polyunsaturated fat - 0.058
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.058 g
Contains
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Monounsaturated Fat
+266.7%
Equal in Saturated Fat - 0.029
Equal in Polyunsaturated fat - 0.058
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 19.14g | 26.83g |
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| Protein | 2.63g | 0.38g |
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| Fats | 0.13g | 0.14g |
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| Carbs | 21.44g | 27.23g |
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| Calories | 97kcal | 112kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1.08g | 0.39g |
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| Fiber | 2.3g | 0.4g |
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| Calcium | 18mg | 16mg |
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| Iron | 1.07mg | 0.88mg |
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| Magnesium | 30mg | 24mg |
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| Phosphorus | 71mg | 39mg |
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| Potassium | 550mg | 183mg |
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| Sodium | 14mg | 12mg |
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| Zinc | 0.35mg | 0.22mg |
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| Copper | 0.107mg | 0.166mg |
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| Manganese | 0.228mg | 0.37mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin A | 10IU | 66IU |
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| Vitamin A RAE | 1µg | 3µg |
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| Vitamin E | 0.07mg | 2.3mg |
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| Vitamin C | 8.3mg | 4mg |
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| Vitamin B1 | 0.067mg | 0.13mg |
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| Vitamin B2 | 0.048mg | 0.04mg |
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| Vitamin B3 | 1.348mg | 1.1mg |
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| Vitamin B5 | 0.38mg | 0.293mg |
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| Vitamin B6 | 0.354mg | 0.273mg |
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| Folate | 26µg | 21µg |
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| Vitamin K | 2µg | 1µg |
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| Tryptophan | 0.027mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.085mg |
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| Leucine | 0.125mg |
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| Lysine | 0.137mg |
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| Methionine | 0.041mg |
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| Phenylalanine | 0.104mg |
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| Valine | 0.131mg |
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| Histidine | 0.044mg |
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| Saturated Fat | 0.032g | 0.029g |
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| Monounsaturated Fat | 0.003g | 0.011g |
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| Polyunsaturated fat | 0.054g | 0.058g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
18%
19%
Minerals Daily Need Coverage Score
23%
20%
Comparison summary
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food is lower in Sugar?
Poi is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Poi contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Poi is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Poi is lower in glycemic index (difference - 82)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)