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

Rutabagas vs. Poi — In-Depth Nutrition Comparison

Compare

The main differences between Rutabagas and Poi

  • Rutabagas are richer in Vitamin C, and Fiber, yet Poi is richer in Copper, Vitamin E , Vitamin B6, Manganese, and Iron.
  • Daily need coverage for Vitamin C from Rutabagas is 23% higher.
  • Rutabagas contain 11 times more Sugar than Poi. Rutabagas contain 4.46g of Sugar, while Poi contains 0.39g.

Food types used in this article are Rutabagas, raw and Poi.

Infographic

Rutabagas 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.
Rutabagas
Rutabagas
4
:
4
Poi
Poi
Contains more Calcium +168.8%
Contains more Phosphorus +35.9%
Contains more Potassium +66.7%
Contains more Iron +100%
Contains more Magnesium +20%
Contains more Copper +418.8%
Contains more Manganese +182.4%
Equal in Sodium - 12
Equal in Zinc - 0.22
Equal in Selenium - 0.7
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 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 +168.8%
Contains more Phosphorus +35.9%
Contains more Potassium +66.7%
Contains more Iron +100%
Contains more Magnesium +20%
Contains more Copper +418.8%
Contains more Manganese +182.4%
Equal in Sodium - 12
Equal in Zinc - 0.22
Equal in Selenium - 0.7

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.
Rutabagas
Rutabagas
1
:
7
Poi
Poi
Contains more Vitamin C +525%
Contains more Vitamin A +3200%
Contains more Vitamin E +666.7%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B3 +57.1%
Contains more Vitamin B5 +83.1%
Contains more Vitamin B6 +173%
Contains more Vitamin K +233.3%
Equal in Vitamin B2 - 0.04
Equal in Folate - 21
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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 +525%
Contains more Vitamin A +3200%
Contains more Vitamin E +666.7%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B3 +57.1%
Contains more Vitamin B5 +83.1%
Contains more Vitamin B6 +173%
Contains more Vitamin K +233.3%
Equal in Vitamin B2 - 0.04
Equal in Folate - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
4
:
1
Poi
Poi
Contains more Protein +184.2%
Contains more Fats +14.3%
Contains more Water +24.8%
Contains more Other +16.4%
Contains more Carbs +215.9%
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +184.2%
Contains more Fats +14.3%
Contains more Water +24.8%
Contains more Other +16.4%
Contains more Carbs +215.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
3
:
0
Poi
Poi
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +51.7%
Equal in Saturated Fat - 0.029
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +51.7%
Equal in Saturated Fat - 0.029

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Poi Opinion
Net carbs 6.32g 26.83g Poi
Protein 1.08g 0.38g Rutabagas
Fats 0.16g 0.14g Rutabagas
Carbs 8.62g 27.23g Poi
Calories 37kcal 112kcal Poi
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g 0.39g Poi
Fiber 2.3g 0.4g Rutabagas
Calcium 43mg 16mg Rutabagas
Iron 0.44mg 0.88mg Poi
Magnesium 20mg 24mg Poi
Phosphorus 53mg 39mg Rutabagas
Potassium 305mg 183mg Rutabagas
Sodium 12mg 12mg
Zinc 0.24mg 0.22mg Rutabagas
Copper 0.032mg 0.166mg Poi
Manganese 0.131mg 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 2IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 0.3mg 2.3mg Poi
Vitamin C 25mg 4mg Rutabagas
Vitamin B1 0.09mg 0.13mg Poi
Vitamin B2 0.04mg 0.04mg
Vitamin B3 0.7mg 1.1mg Poi
Vitamin B5 0.16mg 0.293mg Poi
Vitamin B6 0.1mg 0.273mg Poi
Folate 21µg 21µg
Vitamin K 0.3µg 1µg Poi
Saturated Fat 0.027g 0.029g Rutabagas
Monounsaturated Fat 0.025g 0.011g Rutabagas
Polyunsaturated fat 0.088g 0.058g Rutabagas

Which food is preferable for your diet?

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

People also compare

Rutabagas
Rutabagas vs Bell pepper
Bell pepper
Rutabagas
Rutabagas vs Radish
Radish
Rutabagas
Rutabagas vs Daikon
Daikon
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
15%
Rutabagas
19%
Poi
Minerals Daily Need Coverage Score
13%
Rutabagas
20%
Poi

Comparison summary

Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 4.07g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 72)
Which food is cheaper?
Poi
Poi is cheaper (difference - $2.5)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
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 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.

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.