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  6. Shallot vs. Poi

Shallot vs. Poi — In-Depth Nutrition Comparison

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What are the main differences between Shallot and Poi?

  • Shallot is richer in Fiber, and Vitamin B6, while Poi is higher in Vitamin E , Copper, Vitamin B1, and Vitamin B3.
  • Poi's daily need coverage for Vitamin E is 15% higher.
  • Poi has 20 times less Sugar than Shallot. Shallot has 7.87g of Sugar, while Poi has 0.39g.

We used Shallots, raw and Poi types in this comparison.

Infographic

Shallot 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.
Shallot
Shallot
6
:
3
Poi
Poi
Contains more Calcium +131.3%
Contains more Iron +36.4%
Contains more Phosphorus +53.8%
Contains more Potassium +82.5%
Contains more Zinc +81.8%
Contains more Selenium +71.4%
Contains more Magnesium +14.3%
Contains more Copper +88.6%
Contains more Manganese +26.7%
Equal in Sodium - 12
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +131.3%
Contains more Iron +36.4%
Contains more Phosphorus +53.8%
Contains more Potassium +82.5%
Contains more Zinc +81.8%
Contains more Selenium +71.4%
Contains more Magnesium +14.3%
Contains more Copper +88.6%
Contains more Manganese +26.7%
Equal in Sodium - 12

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.
Shallot
Shallot
3
:
7
Poi
Poi
Contains more Vitamin C +100%
Contains more Vitamin B6 +26.4%
Contains more Folate +61.9%
Contains more Vitamin A +1550%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +450%
Contains more Vitamin K +25%
Equal in Vitamin B5 - 0.293
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 +100%
Contains more Vitamin B6 +26.4%
Contains more Folate +61.9%
Contains more Vitamin A +1550%
Contains more Vitamin E +5650%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +450%
Contains more Vitamin K +25%
Equal in Vitamin B5 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shallot
Shallot
3
:
2
Poi
Poi
Contains more Protein +557.9%
Contains more Water +11.4%
Contains more Other +31.1%
Contains more Fats +40%
Contains more Carbs +62.1%
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +557.9%
Contains more Water +11.4%
Contains more Other +31.1%
Contains more Fats +40%
Contains more Carbs +62.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shallot
Shallot
2
:
1
Poi
Poi
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +48.7%
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +27.3%
Contains more Polyunsaturated fat +48.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shallot Poi
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Shallot Poi Opinion
Net carbs 13.6g 26.83g Poi
Protein 2.5g 0.38g Shallot
Fats 0.1g 0.14g Poi
Carbs 16.8g 27.23g Poi
Calories 72kcal 112kcal Poi
Sugar 7.87g 0.39g Poi
Fiber 3.2g 0.4g Shallot
Calcium 37mg 16mg Shallot
Iron 1.2mg 0.88mg Shallot
Magnesium 21mg 24mg Poi
Phosphorus 60mg 39mg Shallot
Potassium 334mg 183mg Shallot
Sodium 12mg 12mg
Zinc 0.4mg 0.22mg Shallot
Copper 0.088mg 0.166mg Poi
Manganese 0.292mg 0.37mg Poi
Selenium 1.2µg 0.7µg Shallot
Vitamin A 4IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 0.04mg 2.3mg Poi
Vitamin C 8mg 4mg Shallot
Vitamin B1 0.06mg 0.13mg Poi
Vitamin B2 0.02mg 0.04mg Poi
Vitamin B3 0.2mg 1.1mg Poi
Vitamin B5 0.29mg 0.293mg Poi
Vitamin B6 0.345mg 0.273mg Shallot
Folate 34µg 21µg Shallot
Vitamin K 0.8µg 1µg Poi
Tryptophan 0.028mg Shallot
Threonine 0.098mg Shallot
Isoleucine 0.106mg Shallot
Leucine 0.149mg Shallot
Lysine 0.125mg Shallot
Methionine 0.027mg Shallot
Phenylalanine 0.081mg Shallot
Valine 0.11mg Shallot
Histidine 0.043mg Shallot
Saturated Fat 0.017g 0.029g Shallot
Monounsaturated Fat 0.014g 0.011g Shallot
Polyunsaturated fat 0.039g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot Poi
Low Fats diet ok
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
15%
Shallot
19%
Poi
Minerals Daily Need Coverage Score
21%
Shallot
20%
Poi

Comparison summary

Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.012g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 7.48g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 30)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.3)
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)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.