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  6. Vine spinach (basella) vs. Poi

Vine spinach (basella) vs. Poi — In-Depth Nutrition Comparison

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What are the main differences between Vine spinach (basella) and Poi?

  • Vine spinach (basella) is richer in Vitamin C, Vitamin A RAE, Folate, Manganese, Magnesium, Potassium, Calcium, and Vitamin B2, while Poi is higher in Vitamin B1, and Copper.
  • Vine spinach (basella)'s daily need coverage for Vitamin C is 109% higher.
  • Poi has 133 times less Vitamin A RAE than Vine spinach (basella). Vine spinach (basella) has 400µg of Vitamin A RAE, while Poi has 3µg.

We used Vinespinach, (basella), raw and Poi types in this comparison.

Infographic

Vine spinach (basella) 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.
Vine spinach (basella)
Vine spinach (basella)
8
:
2
Poi
Poi
Contains more Calcium +581.3%
Contains more Iron +36.4%
Contains more Magnesium +170.8%
Contains more Phosphorus +33.3%
Contains more Potassium +178.7%
Contains more Zinc +95.5%
Contains more Manganese +98.6%
Contains more Selenium +14.3%
Contains less Sodium -50%
Contains more Copper +55.1%
Vine spinach (basella)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 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 +581.3%
Contains more Iron +36.4%
Contains more Magnesium +170.8%
Contains more Phosphorus +33.3%
Contains more Potassium +178.7%
Contains more Zinc +95.5%
Contains more Manganese +98.6%
Contains more Selenium +14.3%
Contains less Sodium -50%
Contains more Copper +55.1%

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.
Vine spinach (basella)
Vine spinach (basella)
4
:
6
Poi
Poi
Contains more Vitamin A +12021.2%
Contains more Vitamin C +2450%
Contains more Vitamin B2 +287.5%
Contains more Folate +566.7%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +120%
Contains more Vitamin B5 +452.8%
Contains more Vitamin B6 +13.8%
Vine spinach (basella)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0%
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 +12021.2%
Contains more Vitamin C +2450%
Contains more Vitamin B2 +287.5%
Contains more Folate +566.7%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +120%
Contains more Vitamin B5 +452.8%
Contains more Vitamin B6 +13.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vine spinach (basella)
Vine spinach (basella)
4
:
1
Poi
Poi
Contains more Protein +373.7%
Contains more Fats +114.3%
Contains more Water +30%
Contains more Other +129.5%
Contains more Carbs +700.9%
Vine spinach (basella)
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 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 +373.7%
Contains more Fats +114.3%
Contains more Water +30%
Contains more Other +129.5%
Contains more Carbs +700.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Poi Opinion
Net carbs 3.4g 26.83g Poi
Protein 1.8g 0.38g Vine spinach (basella)
Fats 0.3g 0.14g Vine spinach (basella)
Carbs 3.4g 27.23g Poi
Calories 19kcal 112kcal Poi
Sugar 0.39g Vine spinach (basella)
Fiber 0.4g Poi
Calcium 109mg 16mg Vine spinach (basella)
Iron 1.2mg 0.88mg Vine spinach (basella)
Magnesium 65mg 24mg Vine spinach (basella)
Phosphorus 52mg 39mg Vine spinach (basella)
Potassium 510mg 183mg Vine spinach (basella)
Sodium 24mg 12mg Poi
Zinc 0.43mg 0.22mg Vine spinach (basella)
Copper 0.107mg 0.166mg Poi
Manganese 0.735mg 0.37mg Vine spinach (basella)
Selenium 0.8µg 0.7µg Vine spinach (basella)
Vitamin A 8000IU 66IU Vine spinach (basella)
Vitamin A RAE 400µg 3µg Vine spinach (basella)
Vitamin E 2.3mg Poi
Vitamin C 102mg 4mg Vine spinach (basella)
Vitamin B1 0.05mg 0.13mg Poi
Vitamin B2 0.155mg 0.04mg Vine spinach (basella)
Vitamin B3 0.5mg 1.1mg Poi
Vitamin B5 0.053mg 0.293mg Poi
Vitamin B6 0.24mg 0.273mg Poi
Folate 140µg 21µg Vine spinach (basella)
Vitamin K 1µg Poi
Tryptophan 0.028mg Vine spinach (basella)
Threonine 0.055mg Vine spinach (basella)
Isoleucine 0.053mg Vine spinach (basella)
Leucine 0.101mg Vine spinach (basella)
Lysine 0.086mg Vine spinach (basella)
Methionine 0.019mg Vine spinach (basella)
Phenylalanine 0.085mg Vine spinach (basella)
Valine 0.065mg Vine spinach (basella)
Histidine 0.039mg Vine spinach (basella)
Saturated Fat 0.029g Vine spinach (basella)
Monounsaturated Fat 0.011g Poi
Polyunsaturated fat 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Poi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
87%
Vine spinach (basella)
19%
Poi
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
20%
Poi

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.39g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.029g)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 12mg)
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 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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.