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  6. Tomato vs. Poi

Tomato vs. Poi — In-Depth Nutrition Comparison

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How are Tomato and Poi different?

  • Tomato has more Vitamin C, and Vitamin K, however, Poi is richer in Vitamin B6, Copper, Vitamin E , Manganese, Vitamin B1, and Iron.
  • Poi covers your daily need of Vitamin B6 15% more than Tomato.
  • Tomato has 8 times more Vitamin K than Poi. Tomato has 7.9µg of Vitamin K, while Poi has 1µg.

Tomatoes, red, ripe, raw, year round average and Poi types were used in this article.

Infographic

Tomato 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.
Tomato
Tomato
2
:
8
Poi
Poi
Contains more Potassium +29.5%
Contains less Sodium -58.3%
Contains more Calcium +60%
Contains more Iron +225.9%
Contains more Magnesium +118.2%
Contains more Phosphorus +62.5%
Contains more Zinc +29.4%
Contains more Copper +181.4%
Contains more Manganese +224.6%
Contains more Selenium +∞%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Potassium +29.5%
Contains less Sodium -58.3%
Contains more Calcium +60%
Contains more Iron +225.9%
Contains more Magnesium +118.2%
Contains more Phosphorus +62.5%
Contains more Zinc +29.4%
Contains more Copper +181.4%
Contains more Manganese +224.6%
Contains more Selenium +∞%

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.
Tomato
Tomato
3
:
7
Poi
Poi
Contains more Vitamin A +1162.1%
Contains more Vitamin C +242.5%
Contains more Vitamin K +690%
Contains more Vitamin E +325.9%
Contains more Vitamin B1 +251.4%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B3 +85.2%
Contains more Vitamin B5 +229.2%
Contains more Vitamin B6 +241.3%
Contains more Folate +40%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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 +1162.1%
Contains more Vitamin C +242.5%
Contains more Vitamin K +690%
Contains more Vitamin E +325.9%
Contains more Vitamin B1 +251.4%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B3 +85.2%
Contains more Vitamin B5 +229.2%
Contains more Vitamin B6 +241.3%
Contains more Folate +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
3
:
2
Poi
Poi
Contains more Protein +131.6%
Contains more Fats +42.9%
Contains more Water +31.9%
Contains more Carbs +600%
Contains more Other +19.6%
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 +131.6%
Contains more Fats +42.9%
Contains more Water +31.9%
Contains more Carbs +600%
Contains more Other +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
3
:
0
Poi
Poi
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +43.1%
Equal in Saturated Fat - 0.029
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 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 +181.8%
Contains more Polyunsaturated fat +43.1%
Equal in Saturated Fat - 0.029

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Poi Opinion
Net carbs 2.69g 26.83g Poi
Protein 0.88g 0.38g Tomato
Fats 0.2g 0.14g Tomato
Carbs 3.89g 27.23g Poi
Calories 18kcal 112kcal Poi
Fructose 1.37g Tomato
Sugar 2.63g 0.39g Poi
Fiber 1.2g 0.4g Tomato
Calcium 10mg 16mg Poi
Iron 0.27mg 0.88mg Poi
Magnesium 11mg 24mg Poi
Phosphorus 24mg 39mg Poi
Potassium 237mg 183mg Tomato
Sodium 5mg 12mg Tomato
Zinc 0.17mg 0.22mg Poi
Copper 0.059mg 0.166mg Poi
Manganese 0.114mg 0.37mg Poi
Selenium 0µg 0.7µg Poi
Vitamin A 833IU 66IU Tomato
Vitamin A RAE 42µg 3µg Tomato
Vitamin E 0.54mg 2.3mg Poi
Vitamin C 13.7mg 4mg Tomato
Vitamin B1 0.037mg 0.13mg Poi
Vitamin B2 0.019mg 0.04mg Poi
Vitamin B3 0.594mg 1.1mg Poi
Vitamin B5 0.089mg 0.293mg Poi
Vitamin B6 0.08mg 0.273mg Poi
Folate 15µg 21µg Poi
Vitamin K 7.9µg 1µg Tomato
Tryptophan 0.006mg Tomato
Threonine 0.027mg Tomato
Isoleucine 0.018mg Tomato
Leucine 0.025mg Tomato
Lysine 0.027mg Tomato
Methionine 0.006mg Tomato
Phenylalanine 0.027mg Tomato
Valine 0.018mg Tomato
Histidine 0.014mg Tomato
Saturated Fat 0.028g 0.029g Tomato
Monounsaturated Fat 0.031g 0.011g Tomato
Polyunsaturated fat 0.083g 0.058g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato 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
16%
Tomato
19%
Poi
Minerals Daily Need Coverage Score
9%
Tomato
20%
Poi

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.001g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.24g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 23)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.4)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.