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  6. Water chestnuts vs. Poi

Water chestnuts vs. Poi — In-Depth Nutrition Comparison

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What are the differences between Water chestnuts and Poi?

  • Water chestnuts are higher in Copper, Vitamin B2, Potassium, and Fiber, however, Poi is richer in Iron, and Vitamin E .
  • Water chestnuts' daily need coverage for Copper is 18% more.
  • Poi contains 12 times less Sugar than Water chestnuts. Water chestnuts contain 4.8g of Sugar, while Poi contains 0.39g.

We used Waterchestnuts, chinese, (matai), raw and Poi types in this article.

Infographic

Water chestnuts 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.
Water chestnuts
Water chestnuts
4
:
5
Poi
Poi
Contains more Phosphorus +61.5%
Contains more Potassium +219.1%
Contains more Zinc +127.3%
Contains more Copper +96.4%
Contains more Calcium +45.5%
Contains more Iron +1366.7%
Contains less Sodium -14.3%
Contains more Manganese +11.8%
Equal in Magnesium - 24
Equal in Selenium - 0.7
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Phosphorus +61.5%
Contains more Potassium +219.1%
Contains more Zinc +127.3%
Contains more Copper +96.4%
Contains more Calcium +45.5%
Contains more Iron +1366.7%
Contains less Sodium -14.3%
Contains more Manganese +11.8%
Equal in Magnesium - 24
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.
Water chestnuts
Water chestnuts
4
:
5
Poi
Poi
Contains more Vitamin B2 +400%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +20.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +91.7%
Contains more Folate +31.3%
Contains more Vitamin K +233.3%
Equal in Vitamin C - 4
Equal in Vitamin B1 - 0.13
Equal in Vitamin B3 - 1.1
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 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 B2 +400%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +20.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +91.7%
Contains more Folate +31.3%
Contains more Vitamin K +233.3%
Equal in Vitamin C - 4
Equal in Vitamin B1 - 0.13
Equal in Vitamin B3 - 1.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
3
:
2
Poi
Poi
Contains more Protein +268.4%
Contains more Other +80.3%
Contains more Fats +40%
Contains more Carbs +13.7%
Equal in Water - 71.64
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 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 +268.4%
Contains more Other +80.3%
Contains more Fats +40%
Contains more Carbs +13.7%
Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Poi
Poi
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +34.9%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +34.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Water chestnuts Poi
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Water chestnuts Poi Opinion
Net carbs 20.94g 26.83g Poi
Protein 1.4g 0.38g Water chestnuts
Fats 0.1g 0.14g Poi
Carbs 23.94g 27.23g Poi
Calories 97kcal 112kcal Poi
Sugar 4.8g 0.39g Poi
Fiber 3g 0.4g Water chestnuts
Calcium 11mg 16mg Poi
Iron 0.06mg 0.88mg Poi
Magnesium 22mg 24mg Poi
Phosphorus 63mg 39mg Water chestnuts
Potassium 584mg 183mg Water chestnuts
Sodium 14mg 12mg Poi
Zinc 0.5mg 0.22mg Water chestnuts
Copper 0.326mg 0.166mg Water chestnuts
Manganese 0.331mg 0.37mg Poi
Selenium 0.7µg 0.7µg
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 1.2mg 2.3mg Poi
Vitamin C 4mg 4mg
Vitamin B1 0.14mg 0.13mg Water chestnuts
Vitamin B2 0.2mg 0.04mg Water chestnuts
Vitamin B3 1mg 1.1mg Poi
Vitamin B5 0.479mg 0.293mg Water chestnuts
Vitamin B6 0.328mg 0.273mg Water chestnuts
Folate 16µg 21µg Poi
Vitamin K 0.3µg 1µg Poi
Saturated Fat 0.026g 0.029g Water chestnuts
Monounsaturated Fat 0.002g 0.011g Poi
Polyunsaturated fat 0.043g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts 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
21%
Water chestnuts
19%
Poi
Minerals Daily Need Coverage Score
27%
Water chestnuts
20%
Poi

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 4.41g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 2mg)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.