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  6. Welsh onion vs. Poi

Welsh onion vs. Poi — In-Depth Nutrition Comparison

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Important differences between Welsh onion and Poi

  • Welsh onion has more Vitamin K, Vitamin C, and Fiber, however, Poi has more Vitamin B6, Vitamin E , Copper, Manganese, and Vitamin B1.
  • Welsh onion's daily need coverage for Vitamin K is 160% more.
  • Welsh onion has 7 times more Vitamin C than Poi. Welsh onion has 27mg of Vitamin C, while Poi has 4mg.

The food varieties used in the comparison are Onions, welsh, raw and Poi.

Infographic

Welsh onion 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.
Welsh onion
Welsh onion
5
:
5
Poi
Poi
Contains more Calcium +12.5%
Contains more Iron +38.6%
Contains more Phosphorus +25.6%
Contains more Potassium +15.8%
Contains more Zinc +136.4%
Contains less Sodium -29.4%
Contains more Copper +137.1%
Contains more Manganese +170.1%
Contains more Selenium +16.7%
Equal in Magnesium - 24
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 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 +12.5%
Contains more Iron +38.6%
Contains more Phosphorus +25.6%
Contains more Potassium +15.8%
Contains more Zinc +136.4%
Contains less Sodium -29.4%
Contains more Copper +137.1%
Contains more Manganese +170.1%
Contains more Selenium +16.7%
Equal in Magnesium - 24

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.
Welsh onion
Welsh onion
4
:
6
Poi
Poi
Contains more Vitamin A +1657.6%
Contains more Vitamin C +575%
Contains more Vitamin B2 +125%
Contains more Vitamin K +19240%
Contains more Vitamin E +351%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +73.4%
Contains more Vitamin B6 +279.2%
Contains more Folate +31.3%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 +1657.6%
Contains more Vitamin C +575%
Contains more Vitamin B2 +125%
Contains more Vitamin K +19240%
Contains more Vitamin E +351%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +73.4%
Contains more Vitamin B6 +279.2%
Contains more Folate +31.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
4
:
1
Poi
Poi
Contains more Protein +400%
Contains more Fats +185.7%
Contains more Water +26.3%
Contains more Other +14.8%
Contains more Carbs +318.9%
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +400%
Contains more Fats +185.7%
Contains more Water +26.3%
Contains more Other +14.8%
Contains more Carbs +318.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +169%
Contains less Saturated Fat -56.7%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +409.1%
Contains more Polyunsaturated fat +169%
Contains less Saturated Fat -56.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion 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 Welsh onion Poi Opinion
Net carbs 4.1g 26.83g Poi
Protein 1.9g 0.38g Welsh onion
Fats 0.4g 0.14g Welsh onion
Carbs 6.5g 27.23g Poi
Calories 34kcal 112kcal Poi
Sugar 2.18g 0.39g Poi
Fiber 2.4g 0.4g Welsh onion
Calcium 18mg 16mg Welsh onion
Iron 1.22mg 0.88mg Welsh onion
Magnesium 23mg 24mg Poi
Phosphorus 49mg 39mg Welsh onion
Potassium 212mg 183mg Welsh onion
Sodium 17mg 12mg Poi
Zinc 0.52mg 0.22mg Welsh onion
Copper 0.07mg 0.166mg Poi
Manganese 0.137mg 0.37mg Poi
Selenium 0.6µg 0.7µg Poi
Vitamin A 1160IU 66IU Welsh onion
Vitamin A RAE 3µg Poi
Vitamin E 0.51mg 2.3mg Poi
Vitamin C 27mg 4mg Welsh onion
Vitamin B1 0.05mg 0.13mg Poi
Vitamin B2 0.09mg 0.04mg Welsh onion
Vitamin B3 0.4mg 1.1mg Poi
Vitamin B5 0.169mg 0.293mg Poi
Vitamin B6 0.072mg 0.273mg Poi
Folate 16µg 21µg Poi
Vitamin K 193.4µg 1µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.067g 0.029g Poi
Monounsaturated Fat 0.056g 0.011g Welsh onion
Polyunsaturated fat 0.156g 0.058g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Poi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
61%
Welsh onion
19%
Poi
Minerals Daily Need Coverage Score
17%
Welsh onion
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 39)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.2)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.