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  6. Trail mix vs. Poi

Trail mix vs. Poi — In-Depth Nutrition Comparison

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How are trail mix and poi different?

  • Poi contains less copper, fats, phosphorus, protein, magnesium, manganese, vitamin B1, zinc, and iron than trail mix.
  • Trail mix covers your daily need for copper 91% more than poi.
  • Trail mix has 210 times more fats than poi. Trail mix has 29.4g of fats, while poi has 0.14g.
  • Poi contains less saturated fat.

Snacks, trail mix, regular and Poi types were used in this article.

Infographic

Trail mix vs Poi infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 23% 60% 114% 328% 88% 148% 30% 135% 0%
Poi
Poi
2
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 +558.3%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +274.3%
Contains more IronIron +246.6%
Contains more CopperCopper +493.4%
Contains more ZincZinc +1363.6%
Contains more PhosphorusPhosphorus +784.6%
Contains more ManganeseManganese +179.5%
Contains less SodiumSodium -94.8%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 0.33% 0% 116% 46% 88% 54% 69% 0% 0% 53%
Poi
Poi
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1% 46% 33% 9.2% 21% 18% 63% 0% 2.5% 16%
Contains more Vitamin B1Vitamin B1 +255.4%
Contains more Vitamin B2Vitamin B2 +395%
Contains more Vitamin B3Vitamin B3 +328.4%
Contains more Vitamin B5Vitamin B5 +205.5%
Contains more FolateFolate +238.1%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.273mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Trail mix Poi DV% diff.
Copper 0.985mg 0.166mg 91%
Polyunsaturated fat 9.65g 0.058g 64%
Fats 29.4g 0.14g 45%
Phosphorus 345mg 39mg 44%
Magnesium 158mg 24mg 32%
Monounsaturated fat 12.53g 0.011g 31%
Manganese 1.034mg 0.37mg 29%
Vitamin B1 0.462mg 0.13mg 28%
Protein 13.8g 0.38g 27%
Iron 3.05mg 0.88mg 27%
Zinc 3.22mg 0.22mg 27%
Saturated fat 5.55g 0.029g 25%
Vitamin B3 4.712mg 1.1mg 23%
Calories 462kcal 112kcal 18%
Potassium 685mg 183mg 15%
Vitamin E 2.3mg 15%
Folate 71µg 21µg 13%
Vitamin B2 0.198mg 0.04mg 12%
Vitamin B5 0.895mg 0.293mg 12%
Sodium 229mg 12mg 9%
Carbs 44.9g 27.23g 6%
Calcium 78mg 16mg 6%
Vitamin C 1.4mg 4mg 3%
Choline 16.7mg 3%
Fiber 0.4g 2%
Vitamin B6 0.298mg 0.273mg 2%
Selenium 0.7µg 1%
Vitamin K 1µg 1%
Protein per 100 calories 3g 0.34g N/A
Calories per 10 g protein 335kcal 2947kcal N/A
Weight per 100 calories 22g 89g N/A
Unsaturated / Saturated Fat ratio 4 2.4 N/A
Net carbs 44.9g 26.83g N/A
Sugar 0.39g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.166mg 0%
Threonine 0.482mg 0%
Isoleucine 0.515mg 0%
Leucine 0.89mg 0%
Lysine 0.515mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.658mg 0%
Valine 0.658mg 0%
Histidine 0.357mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 29% 45% 9% 3%
Protein: 13.8 g
Fats: 29.4 g
Carbs: 44.9 g
Water: 9.2 g
Other: 2.7 g
Poi
Poi
1
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 +3531.6%
Contains more FatsFats +20900%
Contains more CarbsCarbs +64.9%
Contains more WaterWater +678.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 45% 35%
Saturated fat: Sat. Fat 5.55 g
Monounsaturated fat: Mono. Fat 12.53 g
Polyunsaturated fat: Poly. Fat 9.65 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 +113809.1%
Contains more Poly. FatPolyunsaturated fat +16537.9%
Contains less Sat. FatSaturated fat -99.5%

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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. Trail mix - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167561/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.