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  6. Sweet potato vs. Poi

Sweet potato vs. Poi — In-Depth Nutrition Comparison

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What are the differences between Sweet potato and Poi?

  • Sweet potato is higher in Vitamin A RAE, Vitamin C, Vitamin B5, Fiber, Potassium, Manganese, and Vitamin B2, however, Poi is richer in Vitamin E .
  • Sweet potato's daily need coverage for Vitamin A RAE is 106% more.
  • Poi contains 8 times less Fiber than Sweet potato. Sweet potato contains 3.3g of Fiber, while Poi contains 0.4g.

We used Sweet potato, cooked, baked in skin, flesh, without salt and Poi types in this article.

Infographic

Sweet potato 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
Sweet potato
6
:
4
Poi
Poi
Contains more Calcium +137.5%
Contains more Magnesium +12.5%
Contains more Phosphorus +38.5%
Contains more Potassium +159.6%
Contains more Zinc +45.5%
Contains more Manganese +34.3%
Contains more Iron +27.5%
Contains less Sodium -66.7%
Contains more Selenium +250%
Equal in Copper - 0.166
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +137.5%
Contains more Magnesium +12.5%
Contains more Phosphorus +38.5%
Contains more Potassium +159.6%
Contains more Zinc +45.5%
Contains more Manganese +34.3%
Contains more Iron +27.5%
Contains less Sodium -66.7%
Contains more Selenium +250%
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.
Sweet potato
Sweet potato
7
:
3
Poi
Poi
Contains more Vitamin A +29018.2%
Contains more Vitamin C +390%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +201.7%
Contains more Vitamin K +130%
Contains more Vitamin E +223.9%
Contains more Vitamin B1 +21.5%
Contains more Folate +250%
Equal in Vitamin B6 - 0.273
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +29018.2%
Contains more Vitamin C +390%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +35.2%
Contains more Vitamin B5 +201.7%
Contains more Vitamin K +130%
Contains more Vitamin E +223.9%
Contains more Vitamin B1 +21.5%
Contains more Folate +250%
Equal in Vitamin B6 - 0.273

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
4
:
1
Poi
Poi
Contains more Protein +428.9%
Contains more Other +121.3%
Contains more Carbs +31.5%
Equal in Fats - 0.14
Equal in Water - 71.64
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +428.9%
Contains more Other +121.3%
Contains more Carbs +31.5%
Equal in Fats - 0.14
Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Poi
Poi
Contains more Polyunsaturated fat +58.6%
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +450%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Polyunsaturated fat +58.6%
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +450%

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 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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Poi Opinion
Net carbs 17.41g 26.83g Poi
Protein 2.01g 0.38g Sweet potato
Fats 0.15g 0.14g Sweet potato
Carbs 20.71g 27.23g Poi
Calories 90kcal 112kcal Poi
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 0.39g Poi
Fiber 3.3g 0.4g Sweet potato
Calcium 38mg 16mg Sweet potato
Iron 0.69mg 0.88mg Poi
Magnesium 27mg 24mg Sweet potato
Phosphorus 54mg 39mg Sweet potato
Potassium 475mg 183mg Sweet potato
Sodium 36mg 12mg Poi
Zinc 0.32mg 0.22mg Sweet potato
Copper 0.161mg 0.166mg Poi
Manganese 0.497mg 0.37mg Sweet potato
Selenium 0.2µg 0.7µg Poi
Vitamin A 19218IU 66IU Sweet potato
Vitamin A RAE 961µg 3µg Sweet potato
Vitamin E 0.71mg 2.3mg Poi
Vitamin C 19.6mg 4mg Sweet potato
Vitamin B1 0.107mg 0.13mg Poi
Vitamin B2 0.106mg 0.04mg Sweet potato
Vitamin B3 1.487mg 1.1mg Sweet potato
Vitamin B5 0.884mg 0.293mg Sweet potato
Vitamin B6 0.286mg 0.273mg Sweet potato
Folate 6µg 21µg Poi
Vitamin K 2.3µg 1µg Sweet potato
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Saturated Fat 0.052g 0.029g Poi
Monounsaturated Fat 0.002g 0.011g Poi
Polyunsaturated fat 0.092g 0.058g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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
120%
Sweet potato
19%
Poi
Minerals Daily Need Coverage Score
25%
Sweet potato
20%
Poi

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 6.09g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 70)
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.