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

Wakame vs. Poi — In-Depth Nutrition Comparison

Compare

How are Wakame and Poi different?

  • Wakame has more Manganese, Folate, Magnesium, Iron, Vitamin B2, Calcium, and Copper, however, Poi is richer in Vitamin B6, and Vitamin E .
  • Wakame covers your daily need of Manganese 45% more than Poi.
  • Wakame has 73 times more Sodium than Poi. Wakame has 872mg of Sodium, while Poi has 12mg.

Seaweed, wakame, raw and Poi types were used in this article.

Infographic

Wakame 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.
Wakame
Wakame
7
:
2
Poi
Poi
Contains more Calcium +837.5%
Contains more Iron +147.7%
Contains more Magnesium +345.8%
Contains more Phosphorus +105.1%
Contains more Zinc +72.7%
Contains more Copper +71.1%
Contains more Manganese +278.4%
Contains more Potassium +266%
Contains less Sodium -98.6%
Equal in Selenium - 0.7
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 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 +837.5%
Contains more Iron +147.7%
Contains more Magnesium +345.8%
Contains more Phosphorus +105.1%
Contains more Zinc +72.7%
Contains more Copper +71.1%
Contains more Manganese +278.4%
Contains more Potassium +266%
Contains less Sodium -98.6%
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.
Wakame
Wakame
6
:
4
Poi
Poi
Contains more Vitamin A +445.5%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +45.5%
Contains more Vitamin B5 +137.9%
Contains more Folate +833.3%
Contains more Vitamin K +430%
Contains more Vitamin E +130%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B6 +13550%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +445.5%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +45.5%
Contains more Vitamin B5 +137.9%
Contains more Folate +833.3%
Contains more Vitamin K +430%
Contains more Vitamin E +130%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B6 +13550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Poi
Poi
Contains more Protein +697.4%
Contains more Fats +357.1%
Contains more Water +11.7%
Contains more Other +1080.3%
Contains more Carbs +197.9%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +697.4%
Contains more Fats +357.1%
Contains more Water +11.7%
Contains more Other +1080.3%
Contains more Carbs +197.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +427.3%
Contains more Polyunsaturated fat +275.9%
Contains less Saturated Fat -77.7%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +427.3%
Contains more Polyunsaturated fat +275.9%
Contains less Saturated Fat -77.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Poi
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Poi Opinion
Net carbs 8.64g 26.83g Poi
Protein 3.03g 0.38g Wakame
Fats 0.64g 0.14g Wakame
Carbs 9.14g 27.23g Poi
Calories 45kcal 112kcal Poi
Sugar 0.65g 0.39g Poi
Fiber 0.5g 0.4g Wakame
Calcium 150mg 16mg Wakame
Iron 2.18mg 0.88mg Wakame
Magnesium 107mg 24mg Wakame
Phosphorus 80mg 39mg Wakame
Potassium 50mg 183mg Poi
Sodium 872mg 12mg Poi
Zinc 0.38mg 0.22mg Wakame
Copper 0.284mg 0.166mg Wakame
Manganese 1.4mg 0.37mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 66IU Wakame
Vitamin A RAE 18µg 3µg Wakame
Vitamin E 1mg 2.3mg Poi
Vitamin C 3mg 4mg Poi
Vitamin B1 0.06mg 0.13mg Poi
Vitamin B2 0.23mg 0.04mg Wakame
Vitamin B3 1.6mg 1.1mg Wakame
Vitamin B5 0.697mg 0.293mg Wakame
Vitamin B6 0.002mg 0.273mg Poi
Folate 196µg 21µg Wakame
Vitamin K 5.3µg 1µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.029g Poi
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.011g Wakame
Polyunsaturated fat 0.218g 0.058g Wakame

Which food is preferable for your diet?

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

People also compare

Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water
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
29%
Wakame
19%
Poi
Minerals Daily Need Coverage Score
65%
Wakame
20%
Poi

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 860mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.101g)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.