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

Wax gourd vs. Poi — In-Depth Nutrition Comparison

Compare

Summary of differences between Wax gourd and Poi

  • Wax gourd has more Vitamin C, however, Poi is higher in Vitamin B6, Copper, Vitamin E , Manganese, Vitamin B1, Iron, and Potassium.
  • Poi covers your daily need of Vitamin B6 19% more than Wax gourd.
  • Wax gourd has 3 times more Vitamin C than Poi. While Wax gourd has 10.5mg of Vitamin C, Poi has only 4mg.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Poi.

Infographic

Wax gourd 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.
Wax gourd
Wax gourd
2
:
8
Poi
Poi
Contains more Calcium +12.5%
Contains more Zinc +168.2%
Contains more Iron +131.6%
Contains more Magnesium +140%
Contains more Phosphorus +129.4%
Contains more Potassium +3560%
Contains less Sodium -88.8%
Contains more Copper +654.5%
Contains more Manganese +560.7%
Contains more Selenium +250%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +12.5%
Contains more Zinc +168.2%
Contains more Iron +131.6%
Contains more Magnesium +140%
Contains more Phosphorus +129.4%
Contains more Potassium +3560%
Contains less Sodium -88.8%
Contains more Copper +654.5%
Contains more Manganese +560.7%
Contains more Selenium +250%

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.
Wax gourd
Wax gourd
2
:
8
Poi
Poi
Contains more Vitamin C +162.5%
Contains more Vitamin K +180%
Contains more Vitamin A +∞%
Contains more Vitamin E +2775%
Contains more Vitamin B1 +282.4%
Contains more Vitamin B2 +3900%
Contains more Vitamin B3 +186.5%
Contains more Vitamin B5 +142.1%
Contains more Vitamin B6 +753.1%
Contains more Folate +425%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
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 +162.5%
Contains more Vitamin K +180%
Contains more Vitamin A +∞%
Contains more Vitamin E +2775%
Contains more Vitamin B1 +282.4%
Contains more Vitamin B2 +3900%
Contains more Vitamin B3 +186.5%
Contains more Vitamin B5 +142.1%
Contains more Vitamin B6 +753.1%
Contains more Folate +425%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
2
Poi
Poi
Contains more Fats +42.9%
Contains more Water +34.1%
Contains more Carbs +795.7%
Contains more Other +103.3%
Equal in Protein - 0.38
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 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 Fats +42.9%
Contains more Water +34.1%
Contains more Carbs +795.7%
Contains more Other +103.3%
Equal in Protein - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Poi
Poi
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +51.7%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +51.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wax gourd Poi Opinion
Net carbs 2.04g 26.83g Poi
Protein 0.4g 0.38g Wax gourd
Fats 0.2g 0.14g Wax gourd
Carbs 3.04g 27.23g Poi
Calories 14kcal 112kcal Poi
Sugar 1.18g 0.39g Poi
Fiber 1g 0.4g Wax gourd
Calcium 18mg 16mg Wax gourd
Iron 0.38mg 0.88mg Poi
Magnesium 10mg 24mg Poi
Phosphorus 17mg 39mg Poi
Potassium 5mg 183mg Poi
Sodium 107mg 12mg Poi
Zinc 0.59mg 0.22mg Wax gourd
Copper 0.022mg 0.166mg Poi
Manganese 0.056mg 0.37mg Poi
Selenium 0.2µg 0.7µg Poi
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 0.08mg 2.3mg Poi
Vitamin C 10.5mg 4mg Wax gourd
Vitamin B1 0.034mg 0.13mg Poi
Vitamin B2 0.001mg 0.04mg Poi
Vitamin B3 0.384mg 1.1mg Poi
Vitamin B5 0.121mg 0.293mg Poi
Vitamin B6 0.032mg 0.273mg Poi
Folate 4µg 21µg Poi
Vitamin K 2.8µg 1µg Wax gourd
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.016g 0.029g Wax gourd
Monounsaturated Fat 0.037g 0.011g Wax gourd
Polyunsaturated fat 0.088g 0.058g Wax gourd

Which food is preferable for your diet?

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

People also compare

Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon
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
6%
Wax gourd
19%
Poi
Minerals Daily Need Coverage Score
8%
Wax gourd
20%
Poi

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.013g)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 95mg)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.