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  6. Seaweed vs. Poi

Seaweed vs. Poi — In-Depth Nutrition Comparison

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The main differences between Seaweed and Poi

  • Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, Calcium, Zinc, and Vitamin B2, yet Poi is richer in Vitamin B6, and Vitamin E .
  • Daily need coverage for Vitamin K from Seaweed is 54% higher.
  • Seaweed contains 19 times more Sodium than Poi. Seaweed contains 233mg of Sodium, while Poi contains 12mg.

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

Infographic

Seaweed 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.
Seaweed
Seaweed
5
:
4
Poi
Poi
Contains more Calcium +950%
Contains more Iron +223.9%
Contains more Magnesium +404.2%
Contains more Zinc +459.1%
Contains more Potassium +105.6%
Contains less Sodium -94.8%
Contains more Copper +27.7%
Contains more Manganese +85%
Equal in Phosphorus - 39
Equal in Selenium - 0.7
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 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 +950%
Contains more Iron +223.9%
Contains more Magnesium +404.2%
Contains more Zinc +459.1%
Contains more Potassium +105.6%
Contains less Sodium -94.8%
Contains more Copper +27.7%
Contains more Manganese +85%
Equal in Phosphorus - 39
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.
Seaweed
Seaweed
5
:
5
Poi
Poi
Contains more Vitamin A +75.8%
Contains more Vitamin B2 +275%
Contains more Vitamin B5 +119.1%
Contains more Folate +757.1%
Contains more Vitamin K +6500%
Contains more Vitamin E +164.4%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +134%
Contains more Vitamin B6 +13550%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 A +75.8%
Contains more Vitamin B2 +275%
Contains more Vitamin B5 +119.1%
Contains more Folate +757.1%
Contains more Vitamin K +6500%
Contains more Vitamin E +164.4%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +134%
Contains more Vitamin B6 +13550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
4
:
1
Poi
Poi
Contains more Protein +342.1%
Contains more Fats +300%
Contains more Water +13.9%
Contains more Other +983.6%
Contains more Carbs +184.5%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +342.1%
Contains more Fats +300%
Contains more Water +13.9%
Contains more Other +983.6%
Contains more Carbs +184.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Poi
Poi
Contains more Monounsaturated Fat +790.9%
Contains less Saturated Fat -88.3%
Contains more Polyunsaturated fat +23.4%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +790.9%
Contains less Saturated Fat -88.3%
Contains more Polyunsaturated fat +23.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Poi Opinion
Net carbs 8.27g 26.83g Poi
Protein 1.68g 0.38g Seaweed
Fats 0.56g 0.14g Seaweed
Carbs 9.57g 27.23g Poi
Calories 43kcal 112kcal Poi
Sugar 0.6g 0.39g Poi
Fiber 1.3g 0.4g Seaweed
Calcium 168mg 16mg Seaweed
Iron 2.85mg 0.88mg Seaweed
Magnesium 121mg 24mg Seaweed
Phosphorus 42mg 39mg Seaweed
Potassium 89mg 183mg Poi
Sodium 233mg 12mg Poi
Zinc 1.23mg 0.22mg Seaweed
Copper 0.13mg 0.166mg Poi
Manganese 0.2mg 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 116IU 66IU Seaweed
Vitamin A RAE 6µg 3µg Seaweed
Vitamin E 0.87mg 2.3mg Poi
Vitamin C 3mg 4mg Poi
Vitamin B1 0.05mg 0.13mg Poi
Vitamin B2 0.15mg 0.04mg Seaweed
Vitamin B3 0.47mg 1.1mg Poi
Vitamin B5 0.642mg 0.293mg Seaweed
Vitamin B6 0.002mg 0.273mg Poi
Folate 180µg 21µg Seaweed
Vitamin K 66µg 1µg Seaweed
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.247g 0.029g Poi
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 0.011g Seaweed
Polyunsaturated fat 0.047g 0.058g Poi

Which food is preferable for your diet?

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

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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
36%
Seaweed
19%
Poi
Minerals Daily Need Coverage Score
41%
Seaweed
20%
Poi

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 221mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.218g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.