Taro vs. Poi — In-Depth Nutrition Comparison

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What are the differences between taro and poi?

The amount of fiber, potassium, and phosphorus in taro is higher than in poi.
Taro's daily need coverage for fiber is 15% more.
Poi contains 3 times less potassium than taro. Taro contains 591mg of potassium, while poi contains 183mg.

We used Taro, raw and Poi types in this article.

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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.

Taro

Poi

Contains more MagnesiumMagnesium	+37.5%
Contains more CalciumCalcium	+168.8%
Contains more PotassiumPotassium	+223%
Contains more PhosphorusPhosphorus	+115.4%

Contains more IronIron

+60%

~equal in Copper ~0.166mg

~equal in Zinc ~0.22mg

~equal in Sodium ~12mg

~equal in Manganese ~0.37mg

~equal in Selenium ~0.7µg

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.

Taro

Poi

Contains more Vitamin CVitamin C	+12.5%
Contains more Vitamin AVitamin A	+33.3%

Contains more Vitamin B1Vitamin B1	+36.8%
Contains more Vitamin B2Vitamin B2	+60%
Contains more Vitamin B3Vitamin B3	+83.3%

~equal in Vitamin E ~2.3mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.293mg

~equal in Vitamin B6 ~0.273mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~1µg

~equal in Folate ~21µg

~equal in Choline ~16.7mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	4.1g	0.4g	15%
Potassium	591mg	183mg	12%
Phosphorus	84mg	39mg	6%
Iron	0.55mg	0.88mg	4%
Vitamin B1	0.095mg	0.13mg	3%
Vitamin B3	0.6mg	1.1mg	3%
Calcium	43mg	16mg	3%
Magnesium	33mg	24mg	2%
Protein	1.5g	0.38g	2%
Vitamin E	2.38mg	2.3mg	1%
Vitamin B6	0.283mg	0.273mg	1%
Vitamin C	4.5mg	4mg	1%
Vitamin B2	0.025mg	0.04mg	1%
Copper	0.172mg	0.166mg	1%
Manganese	0.383mg	0.37mg	1%
Calories	112kcal	112kcal	0%
Fats	0.2g	0.14g	0%
Net carbs	22.36g	26.83g	N/A
Carbs	26.46g	27.23g	0%
Sugar	0.4g	0.39g	N/A
Zinc	0.23mg	0.22mg	0%
Sodium	11mg	12mg	0%
Vitamin A	4µg	3µg	0%
Selenium	0.7µg	0.7µg	0%
Vitamin B5	0.303mg	0.293mg	0%
Vitamin K	1µg	1µg	0%
Folate	22µg	21µg	0%
Saturated fat	0.041g	0.029g	0%
Choline	17.3mg	16.7mg	0%
Monounsaturated fat	0.016g	0.011g	0%
Polyunsaturated fat	0.083g	0.058g	0%
Tryptophan	0.023mg		0%
Threonine	0.069mg		0%
Isoleucine	0.054mg		0%
Leucine	0.111mg		0%
Lysine	0.067mg		0%
Methionine	0.02mg		0%
Phenylalanine	0.082mg		0%
Valine	0.082mg		0%
Histidine	0.034mg		0%