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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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Poi
Poi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
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
Taro
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Poi
Poi
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Poi
Poi
2
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more ProteinProtein +294.7%
Contains more FatsFats +42.9%
Contains more OtherOther +96.7%
~equal in Carbs ~27.23g
~equal in Water ~71.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
Taro
2
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +45.5%
Contains more Poly. FatPolyunsaturated fat +43.1%
Contains less Sat. FatSaturated 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
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Taro Poi 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro Poi
Low Calories diet Equal
Low Fats diet ok
Low Carbs 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
17%
Taro
18%
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 richer in vitamins?
Taro
Taro is relatively richer in vitamins
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 ($)

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.