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  6. Sauerkraut vs. Poi

Sauerkraut vs. Poi — In-Depth Nutrition Comparison

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How are Sauerkraut and Poi different?

  • Sauerkraut has more Vitamin C, Fiber, Vitamin K, and Iron, however, Poi is richer in Vitamin E , Vitamin B6, Manganese, Vitamin B1, and Copper.
  • Sauerkraut covers your daily need of Sodium 28% more than Poi.
  • Sauerkraut has 13 times more Vitamin K than Poi. Sauerkraut has 13µg of Vitamin K, while Poi has 1µg.
  • Poi contains less Sodium.

Sauerkraut, canned, solids and liquids and Poi types were used in this article.

Infographic

Sauerkraut 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.
Sauerkraut
Sauerkraut
2
:
8
Poi
Poi
Contains more Calcium +87.5%
Contains more Iron +67%
Contains more Magnesium +84.6%
Contains more Phosphorus +95%
Contains less Sodium -98.2%
Contains more Zinc +15.8%
Contains more Copper +72.9%
Contains more Manganese +145%
Contains more Selenium +16.7%
Equal in Potassium - 183
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 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 +87.5%
Contains more Iron +67%
Contains more Magnesium +84.6%
Contains more Phosphorus +95%
Contains less Sodium -98.2%
Contains more Zinc +15.8%
Contains more Copper +72.9%
Contains more Manganese +145%
Contains more Selenium +16.7%
Equal in Potassium - 183

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.
Sauerkraut
Sauerkraut
3
:
7
Poi
Poi
Contains more Vitamin C +267.5%
Contains more Folate +14.3%
Contains more Vitamin K +1200%
Contains more Vitamin A +266.7%
Contains more Vitamin E +1542.9%
Contains more Vitamin B1 +519%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +669.2%
Contains more Vitamin B5 +215.1%
Contains more Vitamin B6 +110%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
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 +267.5%
Contains more Folate +14.3%
Contains more Vitamin K +1200%
Contains more Vitamin A +266.7%
Contains more Vitamin E +1542.9%
Contains more Vitamin B1 +519%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +669.2%
Contains more Vitamin B5 +215.1%
Contains more Vitamin B6 +110%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
3
:
1
Poi
Poi
Contains more Protein +139.5%
Contains more Water +29.1%
Contains more Other +252.5%
Contains more Carbs +536.2%
Equal in Fats - 0.14
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 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 +139.5%
Contains more Water +29.1%
Contains more Other +252.5%
Contains more Carbs +536.2%
Equal in Fats - 0.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +15.5%
Contains less Saturated Fat -14.7%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +15.5%
Contains less Saturated Fat -14.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Poi Opinion
Net carbs 1.38g 26.83g Poi
Protein 0.91g 0.38g Sauerkraut
Fats 0.14g 0.14g
Carbs 4.28g 27.23g Poi
Calories 19kcal 112kcal Poi
Fructose 0.04g Sauerkraut
Sugar 1.78g 0.39g Poi
Fiber 2.9g 0.4g Sauerkraut
Calcium 30mg 16mg Sauerkraut
Iron 1.47mg 0.88mg Sauerkraut
Magnesium 13mg 24mg Poi
Phosphorus 20mg 39mg Poi
Potassium 170mg 183mg Poi
Sodium 661mg 12mg Poi
Zinc 0.19mg 0.22mg Poi
Copper 0.096mg 0.166mg Poi
Manganese 0.151mg 0.37mg Poi
Selenium 0.6µg 0.7µg Poi
Vitamin A 18IU 66IU Poi
Vitamin A RAE 1µg 3µg Poi
Vitamin E 0.14mg 2.3mg Poi
Vitamin C 14.7mg 4mg Sauerkraut
Vitamin B1 0.021mg 0.13mg Poi
Vitamin B2 0.022mg 0.04mg Poi
Vitamin B3 0.143mg 1.1mg Poi
Vitamin B5 0.093mg 0.293mg Poi
Vitamin B6 0.13mg 0.273mg Poi
Folate 24µg 21µg Sauerkraut
Vitamin K 13µg 1µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.034g 0.029g Poi
Monounsaturated Fat 0.013g 0.011g Sauerkraut
Polyunsaturated fat 0.067g 0.058g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Poi
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
13%
Sauerkraut
19%
Poi
Minerals Daily Need Coverage Score
24%
Sauerkraut
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.39g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi
Poi is cheaper (difference - $1)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
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)

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.