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  6. Sweet potato leaves vs. Poi

Sweet potato leaves vs. Poi — In-Depth Nutrition Comparison

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The main differences between Sweet potato leaves and Poi

  • Sweet potato leaves are richer in Vitamin K, Vitamin B2, Vitamin A RAE, Fiber, Magnesium, Potassium, Vitamin C, Calcium, and Phosphorus, yet Poi is richer in Vitamin B6.
  • Daily need coverage for Vitamin K from Sweet potato leaves is 251% higher.
  • Sweet potato leaves contain 63 times more Vitamin A RAE than Poi. Sweet potato leaves contain 189µg of Vitamin A RAE, while Poi contains 3µg.

Food types used in this article are Sweet potato leaves, raw and Poi.

Infographic

Sweet potato leaves 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.
Sweet potato leaves
Sweet potato leaves
7
:
3
Poi
Poi
Contains more Calcium +387.5%
Contains more Iron +10.2%
Contains more Magnesium +191.7%
Contains more Phosphorus +107.7%
Contains more Potassium +177.6%
Contains less Sodium -50%
Contains more Selenium +28.6%
Equal in Iron - 0.88
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +387.5%
Contains more Iron +10.2%
Contains more Magnesium +191.7%
Contains more Phosphorus +107.7%
Contains more Potassium +177.6%
Contains less Sodium -50%
Contains more Selenium +28.6%
Equal in Iron - 0.88

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.
Sweet potato leaves
Sweet potato leaves
6
:
4
Poi
Poi
Contains more Vitamin A +5624.2%
Contains more Vitamin C +175%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +762.5%
Contains more Vitamin K +30120%
Contains more Vitamin B5 +30.2%
Contains more Vitamin B6 +43.7%
Equal in Vitamin B3 - 1.1
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
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 +5624.2%
Contains more Vitamin C +175%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +762.5%
Contains more Vitamin K +30120%
Contains more Vitamin B5 +30.2%
Contains more Vitamin B6 +43.7%
Equal in Vitamin B3 - 1.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
4
:
1
Poi
Poi
Contains more Protein +555.3%
Contains more Fats +264.3%
Contains more Water +21.2%
Contains more Other +124.6%
Contains more Carbs +208.7%
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 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 +555.3%
Contains more Fats +264.3%
Contains more Water +21.2%
Contains more Other +124.6%
Contains more Carbs +208.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +293.1%
Contains less Saturated Fat -73.9%
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +293.1%
Contains less Saturated Fat -73.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato leaves Poi
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Poi Opinion
Net carbs 3.52g 26.83g Poi
Protein 2.49g 0.38g Sweet potato leaves
Fats 0.51g 0.14g Sweet potato leaves
Carbs 8.82g 27.23g Poi
Calories 42kcal 112kcal Poi
Sugar 0.39g Sweet potato leaves
Fiber 5.3g 0.4g Sweet potato leaves
Calcium 78mg 16mg Sweet potato leaves
Iron 0.97mg 0.88mg Sweet potato leaves
Magnesium 70mg 24mg Sweet potato leaves
Phosphorus 81mg 39mg Sweet potato leaves
Potassium 508mg 183mg Sweet potato leaves
Sodium 6mg 12mg Sweet potato leaves
Zinc 0.22mg Poi
Copper 0.166mg Poi
Manganese 0.37mg Poi
Selenium 0.9µg 0.7µg Sweet potato leaves
Vitamin A 3778IU 66IU Sweet potato leaves
Vitamin A RAE 189µg 3µg Sweet potato leaves
Vitamin E 2.3mg Poi
Vitamin C 11mg 4mg Sweet potato leaves
Vitamin B1 0.156mg 0.13mg Sweet potato leaves
Vitamin B2 0.345mg 0.04mg Sweet potato leaves
Vitamin B3 1.13mg 1.1mg Sweet potato leaves
Vitamin B5 0.225mg 0.293mg Poi
Vitamin B6 0.19mg 0.273mg Poi
Folate 21µg Poi
Vitamin K 302.2µg 1µg Sweet potato leaves
Tryptophan 0.035mg Sweet potato leaves
Lysine 0.228mg Sweet potato leaves
Methionine 0.086mg Sweet potato leaves
Saturated Fat 0.111g 0.029g Poi
Monounsaturated Fat 0.02g 0.011g Sweet potato leaves
Polyunsaturated fat 0.228g 0.058g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves 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
101%
Sweet potato leaves
19%
Poi
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
20%
Poi

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.082g)
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 minerals?
?
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.
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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.