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.

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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.

Spanish rice

Poi

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.

Spanish rice

Poi

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

All nutrients comparison - raw data values

Nutrient			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