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  6. Vegetable vs. Poi

Vegetable vs. Poi — In-Depth Nutrition Comparison

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Summary of differences between Vegetable and Poi

  • Vegetable has more Vitamin A, Vitamin K, Fiber, and Vitamin B2, however, Poi is higher in Vitamin B6, Vitamin E, and Copper.
  • Vegetable covers your daily need of Vitamin A 23% more than Poi.
  • Vegetable has 24 times more Vitamin K than Poi. While Vegetable has 23.5µg of Vitamin K, Poi has only 1µg.
  • Poi has less Sugar.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Poi.

Infographic

Vegetable 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Poi
Poi
3
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 CalciumCalcium +56.3%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +30.8%
Contains more CopperCopper +100%
Contains less SodiumSodium -65.7%
Contains more SeleniumSelenium +133.3%
~equal in Magnesium ~24mg
~equal in Potassium ~183mg
~equal in Iron ~0.88mg
~equal in Manganese ~0.37mg

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.
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 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Poi
Poi
7
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% 4% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
Contains more Vitamin AVitamin A +6380.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin KVitamin K +2250%
Contains more CholineCholine +44.3%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +505.3%
Contains more Vitamin B1Vitamin B1 +83.1%
Contains more Vitamin B3Vitamin B3 +29.3%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin B6Vitamin B6 +268.9%
Contains more FolateFolate +10.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +652.6%
Contains more WaterWater +16.2%
Contains more CarbsCarbs +108%
~equal in Fats ~0.14g
~equal in Other ~0.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated Fat: Sat. Fat 0.031 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Poi
Poi
2
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 Poly. FatPolyunsaturated fat +24.1%
~equal in Saturated Fat ~0.029g
~equal in Monounsaturated Fat ~0.011g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Poi Opinion
Calories 65kcal 112kcal Poi
Protein 2.86g 0.38g Vegetable
Fats 0.15g 0.14g Vegetable
Vitamin C 3.2mg 4mg Poi
Net carbs 8.69g 26.83g Poi
Carbs 13.09g 27.23g Poi
Magnesium 22mg 24mg Poi
Calcium 25mg 16mg Vegetable
Potassium 169mg 183mg Poi
Iron 0.82mg 0.88mg Poi
Sugar 3.12g 0.39g Poi
Fiber 4.4g 0.4g Vegetable
Copper 0.083mg 0.166mg Poi
Zinc 0.49mg 0.22mg Vegetable
Phosphorus 51mg 39mg Vegetable
Sodium 35mg 12mg Poi
Vitamin A 4277IU 66IU Vegetable
Vitamin A 214µg 3µg Vegetable
Vitamin E 0.38mg 2.3mg Poi
Manganese 0.379mg 0.37mg Vegetable
Selenium 0.3µg 0.7µg Poi
Vitamin B1 0.071mg 0.13mg Poi
Vitamin B2 0.12mg 0.04mg Vegetable
Vitamin B3 0.851mg 1.1mg Poi
Vitamin B5 0.151mg 0.293mg Poi
Vitamin B6 0.074mg 0.273mg Poi
Vitamin K 23.5µg 1µg Vegetable
Folate 19µg 21µg Poi
Choline 24.1mg 16.7mg Vegetable
Saturated Fat 0.031g 0.029g Poi
Monounsaturated Fat 0.01g 0.011g Poi
Polyunsaturated fat 0.072g 0.058g Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Poi
Low Calories diet ok
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
35%
Vegetable
18%
Poi
Minerals Daily Need Coverage Score
19%
Vegetable
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.73g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 66)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.