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  6. Turnip vs. Poi

Turnip vs. Poi — In-Depth Nutrition Comparison

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Summary of differences between Turnip and Poi

  • Turnip has more Vitamin C, and Fiber, however, Poi is higher in Vitamin E , Vitamin B6, Manganese, Copper, Vitamin B1, and Iron.
  • Turnip covers your daily need of Vitamin C 19% more than Poi.
  • Turnip has 5 times more Fiber than Poi. While Turnip has 1.8g of Fiber, Poi has only 0.4g.

These are the specific foods used in this comparison Turnips, raw and Poi.

Infographic

Turnip 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
Turnip
3
:
6
Poi
Poi
Contains more Calcium +87.5%
Contains more Zinc +22.7%
Contains more Iron +193.3%
Contains more Magnesium +118.2%
Contains more Phosphorus +44.4%
Contains less Sodium -82.1%
Contains more Copper +95.3%
Contains more Manganese +176.1%
Equal in Potassium - 183
Equal in Selenium - 0.7
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 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 +87.5%
Contains more Zinc +22.7%
Contains more Iron +193.3%
Contains more Magnesium +118.2%
Contains more Phosphorus +44.4%
Contains less Sodium -82.1%
Contains more Copper +95.3%
Contains more Manganese +176.1%
Equal in Potassium - 183
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.
Turnip
Turnip
1
:
9
Poi
Poi
Contains more Vitamin C +425%
Contains more Vitamin A +∞%
Contains more Vitamin E +7566.7%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +46.5%
Contains more Vitamin B6 +203.3%
Contains more Folate +40%
Contains more Vitamin K +900%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
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 C +425%
Contains more Vitamin A +∞%
Contains more Vitamin E +7566.7%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +46.5%
Contains more Vitamin B6 +203.3%
Contains more Folate +40%
Contains more Vitamin K +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
3
:
2
Poi
Poi
Contains more Protein +136.8%
Contains more Water +28.2%
Contains more Other +14.8%
Contains more Fats +40%
Contains more Carbs +323.5%
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 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 +136.8%
Contains more Water +28.2%
Contains more Other +14.8%
Contains more Fats +40%
Contains more Carbs +323.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
1
:
2
Poi
Poi
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +83.3%
Equal in Polyunsaturated fat - 0.058
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +83.3%
Equal in Polyunsaturated fat - 0.058

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turnip Poi Opinion
Net carbs 4.63g 26.83g Poi
Protein 0.9g 0.38g Turnip
Fats 0.1g 0.14g Poi
Carbs 6.43g 27.23g Poi
Calories 28kcal 112kcal Poi
Sugar 3.8g 0.39g Poi
Fiber 1.8g 0.4g Turnip
Calcium 30mg 16mg Turnip
Iron 0.3mg 0.88mg Poi
Magnesium 11mg 24mg Poi
Phosphorus 27mg 39mg Poi
Potassium 191mg 183mg Turnip
Sodium 67mg 12mg Poi
Zinc 0.27mg 0.22mg Turnip
Copper 0.085mg 0.166mg Poi
Manganese 0.134mg 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 0.03mg 2.3mg Poi
Vitamin C 21mg 4mg Turnip
Vitamin B1 0.04mg 0.13mg Poi
Vitamin B2 0.03mg 0.04mg Poi
Vitamin B3 0.4mg 1.1mg Poi
Vitamin B5 0.2mg 0.293mg Poi
Vitamin B6 0.09mg 0.273mg Poi
Folate 15µg 21µg Poi
Vitamin K 0.1µg 1µg Poi
Tryptophan 0.009mg Turnip
Threonine 0.025mg Turnip
Isoleucine 0.036mg Turnip
Leucine 0.033mg Turnip
Lysine 0.036mg Turnip
Methionine 0.011mg Turnip
Phenylalanine 0.017mg Turnip
Valine 0.03mg Turnip
Histidine 0.014mg Turnip
Saturated Fat 0.011g 0.029g Turnip
Monounsaturated Fat 0.006g 0.011g Poi
Polyunsaturated fat 0.053g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip 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
12%
Turnip
19%
Poi
Minerals Daily Need Coverage Score
12%
Turnip
20%
Poi

Comparison summary

Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.018g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 3.41g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 73)
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)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.