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  6. Spanish rice vs. Poi

Spanish rice vs. Poi — In-Depth Nutrition Comparison

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What are the main differences between spanish rice and poi?

  • Spanish rice is richer in selenium, vitamin K, vitamin B3, and folate, while poi is higher in vitamin B6, vitamin E, and copper.
  • Spanish rice's daily need coverage for sodium is 22% higher.
  • Poi has 35 times less saturated fat than spanish rice. Spanish rice has 1.005g of saturated fat, while poi has 0.029g.
  • Poi is lower in sodium.

We used Restaurant, Mexican, spanish rice and Poi types in this comparison.

Infographic

Spanish rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
Poi
Poi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Contains more CalciumCalcium +25%
Contains more IronIron +30.7%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +46.2%
Contains more SeleniumSelenium +957.1%
Contains more MagnesiumMagnesium +84.6%
Contains more PotassiumPotassium +57.8%
Contains more CopperCopper +155.4%
Contains less SodiumSodium -97.7%
~equal in Manganese ~0.37mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 2% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Poi
Poi
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +40.8%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +116.2%
Contains more Vitamin B5Vitamin B5 +41.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +138.1%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B6Vitamin B6 +232.9%
Contains more CholineCholine +83.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 g
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more ProteinProtein +763.2%
Contains more FatsFats +3678.6%
Contains more CarbsCarbs +14.4%
Contains more OtherOther +183.6%
Contains more WaterWater +22.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 31% 48%
Saturated fat: Sat. Fat 1.005 g
Monounsaturated fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 g
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +13636.4%
Contains more Poly. FatPolyunsaturated fat +3894.8%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spanish rice Poi DV% diff.
Sodium 528mg 12mg 22%
Vitamin B6 0.082mg 0.273mg 15%
Polyunsaturated fat 2.317g 0.058g 15%
Selenium 7.4µg 0.7µg 12%
Copper 0.065mg 0.166mg 11%
Vitamin E 0.6mg 2.3mg 11%
Starch 27.55g 11%
Vitamin K 13µg 1µg 10%
Phenylalanine 153mg 9%
Vitamin B3 2.378mg 1.1mg 8%
Fats 5.29g 0.14g 8%
Folate 50µg 21µg 7%
Protein 3.28g 0.38g 6%
Saturated fat 1.005g 0.029g 4%
Monounsaturated fat 1.511g 0.011g 4%
Vitamin C 0.1mg 4mg 4%
Vitamin B1 0.183mg 0.13mg 4%
Calories 185kcal 112kcal 4%
Fiber 1.2g 0.4g 3%
Iron 1.15mg 0.88mg 3%
Phosphorus 57mg 39mg 3%
Vitamin B12 0.08µg 0µg 3%
Magnesium 13mg 24mg 3%
Vitamin B2 0.074mg 0.04mg 3%
Vitamin B5 0.415mg 0.293mg 2%
Potassium 116mg 183mg 2%
Zinc 0.48mg 0.22mg 2%
Manganese 0.39mg 0.37mg 1%
Choline 9.1mg 16.7mg 1%
Carbs 31.16g 27.23g 1%
Fructose 0.42g 1%
Net carbs 29.96g 26.83g N/A
Calcium 20mg 16mg 0%
Sugar 1.3g 0.39g N/A
Vitamin A 6µg 3µg 0%
Trans fat 0.07g 0g N/A
Tryptophan 0.044mg 0%
Threonine 0.098mg 0%
Isoleucine 0.109mg 0%
Leucine 0.24mg 0%
Lysine 0.131mg 0%
Methionine 0.071mg 0%
Valine 0.137mg 0%
Histidine 0.071mg 0%
Omega-3 - ALA 0.238g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.052g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spanish rice Poi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Spanish rice
18%
Poi
Minerals Daily Need Coverage Score
29%
Spanish rice
20%
Poi

Comparison summary

Which food is richer in minerals?
Spanish rice
Spanish rice is relatively richer in minerals
Which food is richer in vitamins?
Spanish rice
Spanish rice is relatively richer in vitamins
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 516mg)
Which food is lower in Saturated fat?
Poi
Poi is lower in Saturated fat (difference - 0.976g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 51)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.