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  6. Spinach vs. Poi

Spinach vs. Poi — In-Depth Nutrition Comparison

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What are the differences between Spinach and Poi?

  • The amount of Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Vitamin B2, Magnesium, Calcium, Potassium, and Fiber in Spinach is higher than in Poi.
  • Spinach's daily need coverage for Vitamin K is 410% more.
  • Poi contains 175 times less Vitamin A RAE than Spinach. Spinach contains 524µg of Vitamin A RAE, while Poi contains 3µg.

We used Spinach, cooked, boiled, drained, without salt and Poi types in this article.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Poi
Poi
Contains more Calcium +750%
Contains more Iron +305.7%
Contains more Magnesium +262.5%
Contains more Phosphorus +43.6%
Contains more Potassium +154.6%
Contains more Zinc +245.5%
Contains more Manganese +152.7%
Contains more Selenium +114.3%
Contains less Sodium -82.9%
Equal in Copper - 0.166
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +750%
Contains more Iron +305.7%
Contains more Magnesium +262.5%
Contains more Phosphorus +43.6%
Contains more Potassium +154.6%
Contains more Zinc +245.5%
Contains more Manganese +152.7%
Contains more Selenium +114.3%
Contains less Sodium -82.9%
Equal in Copper - 0.166

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.
Spinach
Spinach
5
:
5
Poi
Poi
Contains more Vitamin A +15780.3%
Contains more Vitamin C +145%
Contains more Vitamin B2 +490%
Contains more Folate +595.2%
Contains more Vitamin K +49260%
Contains more Vitamin E +10.6%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B3 +124.5%
Contains more Vitamin B5 +102.1%
Contains more Vitamin B6 +12.8%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +15780.3%
Contains more Vitamin C +145%
Contains more Vitamin B2 +490%
Contains more Folate +595.2%
Contains more Vitamin K +49260%
Contains more Vitamin E +10.6%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B3 +124.5%
Contains more Vitamin B5 +102.1%
Contains more Vitamin B6 +12.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Poi
Poi
Contains more Protein +681.6%
Contains more Fats +85.7%
Contains more Water +27.3%
Contains more Other +196.7%
Contains more Carbs +626.1%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +681.6%
Contains more Fats +85.7%
Contains more Water +27.3%
Contains more Other +196.7%
Contains more Carbs +626.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Poi
Poi
Contains more Polyunsaturated fat +87.9%
Contains less Saturated Fat -32.6%
Contains more Monounsaturated Fat +83.3%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Polyunsaturated fat +87.9%
Contains less Saturated Fat -32.6%
Contains more Monounsaturated Fat +83.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Poi Opinion
Net carbs 1.35g 26.83g Poi
Protein 2.97g 0.38g Spinach
Fats 0.26g 0.14g Spinach
Carbs 3.75g 27.23g Poi
Calories 23kcal 112kcal Poi
Sugar 0.43g 0.39g Poi
Fiber 2.4g 0.4g Spinach
Calcium 136mg 16mg Spinach
Iron 3.57mg 0.88mg Spinach
Magnesium 87mg 24mg Spinach
Phosphorus 56mg 39mg Spinach
Potassium 466mg 183mg Spinach
Sodium 70mg 12mg Poi
Zinc 0.76mg 0.22mg Spinach
Copper 0.174mg 0.166mg Spinach
Manganese 0.935mg 0.37mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 66IU Spinach
Vitamin A RAE 524µg 3µg Spinach
Vitamin E 2.08mg 2.3mg Poi
Vitamin C 9.8mg 4mg Spinach
Vitamin B1 0.095mg 0.13mg Poi
Vitamin B2 0.236mg 0.04mg Spinach
Vitamin B3 0.49mg 1.1mg Poi
Vitamin B5 0.145mg 0.293mg Poi
Vitamin B6 0.242mg 0.273mg Poi
Folate 146µg 21µg Spinach
Vitamin K 493.6µg 1µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.029g Poi
Monounsaturated Fat 0.006g 0.011g Poi
Polyunsaturated fat 0.109g 0.058g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
19%
Poi
Minerals Daily Need Coverage Score
52%
Spinach
20%
Poi

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.014g)
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 - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.