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  6. Taro vs. Poi

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.

Infographic

Taro 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.
Taro
Taro
8
:
1
Poi
Poi
Contains more Calcium +168.8%
Contains more Magnesium +37.5%
Contains more Phosphorus +115.4%
Contains more Potassium +223%
Contains more Iron +60%
Equal in Sodium - 12
Equal in Zinc - 0.22
Equal in Copper - 0.166
Equal in Manganese - 0.37
Equal in Selenium - 0.7
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +168.8%
Contains more Magnesium +37.5%
Contains more Phosphorus +115.4%
Contains more Potassium +223%
Contains more Iron +60%
Equal in Sodium - 12
Equal in Zinc - 0.22
Equal in Copper - 0.166
Equal in Manganese - 0.37
Equal in Selenium - 0.7

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
Taro
6
:
3
Poi
Poi
Contains more Vitamin A +15.2%
Contains more Vitamin C +12.5%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +83.3%
Equal in Vitamin E - 2.3
Equal in Vitamin B5 - 0.293
Equal in Vitamin B6 - 0.273
Equal in Folate - 21
Equal in Vitamin K - 1
Taro
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
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 +15.2%
Contains more Vitamin C +12.5%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +83.3%
Equal in Vitamin E - 2.3
Equal in Vitamin B5 - 0.293
Equal in Vitamin B6 - 0.273
Equal in Folate - 21
Equal in Vitamin K - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
3
:
2
Poi
Poi
Contains more Protein +294.7%
Contains more Fats +42.9%
Contains more Other +96.7%
Equal in Carbs - 27.23
Equal in Water - 71.64
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 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 +294.7%
Contains more Fats +42.9%
Contains more Other +96.7%
Equal in Carbs - 27.23
Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
Taro
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +43.1%
Contains less Saturated Fat -29.3%
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +43.1%
Contains less Saturated Fat -29.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro Poi Opinion
Net carbs 22.36g 26.83g Poi
Protein 1.5g 0.38g Taro
Fats 0.2g 0.14g Taro
Carbs 26.46g 27.23g Poi
Calories 112kcal 112kcal
Sugar 0.4g 0.39g Poi
Fiber 4.1g 0.4g Taro
Calcium 43mg 16mg Taro
Iron 0.55mg 0.88mg Poi
Magnesium 33mg 24mg Taro
Phosphorus 84mg 39mg Taro
Potassium 591mg 183mg Taro
Sodium 11mg 12mg Taro
Zinc 0.23mg 0.22mg Taro
Copper 0.172mg 0.166mg Taro
Manganese 0.383mg 0.37mg Taro
Selenium 0.7µg 0.7µg
Vitamin A 76IU 66IU Taro
Vitamin A RAE 4µg 3µg Taro
Vitamin E 2.38mg 2.3mg Taro
Vitamin C 4.5mg 4mg Taro
Vitamin B1 0.095mg 0.13mg Poi
Vitamin B2 0.025mg 0.04mg Poi
Vitamin B3 0.6mg 1.1mg Poi
Vitamin B5 0.303mg 0.293mg Taro
Vitamin B6 0.283mg 0.273mg Taro
Folate 22µg 21µg Taro
Vitamin K 1µg 1µg
Tryptophan 0.023mg Taro
Threonine 0.069mg Taro
Isoleucine 0.054mg Taro
Leucine 0.111mg Taro
Lysine 0.067mg Taro
Methionine 0.02mg Taro
Phenylalanine 0.082mg Taro
Valine 0.082mg Taro
Histidine 0.034mg Taro
Saturated Fat 0.041g 0.029g Poi
Monounsaturated Fat 0.016g 0.011g Taro
Polyunsaturated fat 0.083g 0.058g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Poi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
18%
Taro
19%
Poi
Minerals Daily Need Coverage Score
26%
Taro
20%
Poi

Comparison summary

Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.