Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Turnip greens
  5. Compare
  6. Turnip greens vs. Poi

Turnip greens vs. Poi — In-Depth Nutrition Comparison

Compare

How are Turnip greens and Poi different?

  • Turnip greens has more Vitamin K, Vitamin A RAE, Vitamin C, Folate, Fiber, Calcium, and Copper, however, Poi is richer in Vitamin B6, and Vitamin B1.
  • Turnip greens covers your daily need of Vitamin K 305% more than Poi.
  • Turnip greens has 127 times more Vitamin A RAE than Poi. Turnip greens has 381µg of Vitamin A RAE, while Poi has 3µg.

Turnip greens, cooked, boiled, drained, without salt and Poi types were used in this article.

Infographic

Turnip greens 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.
Turnip greens
Turnip greens
4
:
6
Poi
Poi
Contains more Calcium +756.3%
Contains more Potassium +10.9%
Contains more Copper +52.4%
Contains more Selenium +28.6%
Contains more Phosphorus +34.5%
Contains less Sodium -58.6%
Contains more Zinc +57.1%
Equal in Iron - 0.88
Equal in Magnesium - 24
Equal in Potassium - 183
Equal in Manganese - 0.37
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +756.3%
Contains more Potassium +10.9%
Contains more Copper +52.4%
Contains more Selenium +28.6%
Contains more Phosphorus +34.5%
Contains less Sodium -58.6%
Contains more Zinc +57.1%
Equal in Iron - 0.88
Equal in Magnesium - 24
Equal in Potassium - 183
Equal in Manganese - 0.37

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.
Turnip greens
Turnip greens
5
:
5
Poi
Poi
Contains more Vitamin A +11453%
Contains more Vitamin C +585%
Contains more Vitamin B2 +80%
Contains more Folate +461.9%
Contains more Vitamin K +36660%
Contains more Vitamin E +22.3%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B3 +167.6%
Contains more Vitamin B6 +51.7%
Equal in Vitamin B5 - 0.293
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
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 +11453%
Contains more Vitamin C +585%
Contains more Vitamin B2 +80%
Contains more Folate +461.9%
Contains more Vitamin K +36660%
Contains more Vitamin E +22.3%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B3 +167.6%
Contains more Vitamin B6 +51.7%
Equal in Vitamin B5 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
4
:
1
Poi
Poi
Contains more Protein +200%
Contains more Fats +64.3%
Contains more Water +30.1%
Contains more Other +75.4%
Contains more Carbs +524.5%
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 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 +200%
Contains more Fats +64.3%
Contains more Water +30.1%
Contains more Other +75.4%
Contains more Carbs +524.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +56.9%
Contains less Saturated Fat -45.3%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +56.9%
Contains less Saturated Fat -45.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turnip greens Poi Opinion
Net carbs 0.86g 26.83g Poi
Protein 1.14g 0.38g Turnip greens
Fats 0.23g 0.14g Turnip greens
Carbs 4.36g 27.23g Poi
Calories 20kcal 112kcal Poi
Sugar 0.53g 0.39g Poi
Fiber 3.5g 0.4g Turnip greens
Calcium 137mg 16mg Turnip greens
Iron 0.8mg 0.88mg Poi
Magnesium 22mg 24mg Poi
Phosphorus 29mg 39mg Poi
Potassium 203mg 183mg Turnip greens
Sodium 29mg 12mg Poi
Zinc 0.14mg 0.22mg Poi
Copper 0.253mg 0.166mg Turnip greens
Manganese 0.337mg 0.37mg Poi
Selenium 0.9µg 0.7µg Turnip greens
Vitamin A 7625IU 66IU Turnip greens
Vitamin A RAE 381µg 3µg Turnip greens
Vitamin E 1.88mg 2.3mg Poi
Vitamin C 27.4mg 4mg Turnip greens
Vitamin B1 0.045mg 0.13mg Poi
Vitamin B2 0.072mg 0.04mg Turnip greens
Vitamin B3 0.411mg 1.1mg Poi
Vitamin B5 0.274mg 0.293mg Poi
Vitamin B6 0.18mg 0.273mg Poi
Folate 118µg 21µg Turnip greens
Vitamin K 367.6µg 1µg Turnip greens
Tryptophan 0.02mg Turnip greens
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.074mg Turnip greens
Methionine 0.026mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Saturated Fat 0.053g 0.029g Poi
Monounsaturated Fat 0.015g 0.011g Turnip greens
Polyunsaturated fat 0.091g 0.058g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Poi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Turnip greens
Turnip greens vs Mustard Greens Raw
Mustard Greens Raw
Turnip greens
Turnip greens vs Spinach raw
Spinach raw
Turnip greens
Turnip greens vs Kale raw
Kale raw
Poi
Poi vs Russet potato raw
Russet potato raw
Poi
Poi vs Potato wedges
Potato wedges
Poi
Poi vs Potato flour
Potato flour

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
141%
Turnip greens
19%
Poi
Minerals Daily Need Coverage Score
26%
Turnip greens
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.024g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.