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  6. Winter squash vs. Poi

Winter squash vs. Poi — In-Depth Nutrition Comparison

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Summary of differences between Winter squash and Poi

  • Winter squash has more Vitamin A RAE, Fiber, and Vitamin C, however, Poi is higher in Vitamin E , Vitamin B1, Copper, Vitamin B6, Manganese, and Iron.
  • Winter squash covers your daily need of Vitamin A RAE 29% more than Poi.
  • Winter squash has 7 times more Fiber than Poi. While Winter squash has 2.8g of Fiber, Poi has only 0.4g.

These are the specific foods used in this comparison Squash, winter, all varieties, cooked, baked, without salt and Poi.

Infographic

Winter squash 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.
Winter squash
Winter squash
3
:
6
Poi
Poi
Contains more Calcium +37.5%
Contains more Potassium +31.7%
Contains less Sodium -91.7%
Contains more Iron +100%
Contains more Magnesium +84.6%
Contains more Phosphorus +105.3%
Contains more Copper +102.4%
Contains more Manganese +97.9%
Contains more Selenium +75%
Equal in Zinc - 0.22
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +37.5%
Contains more Potassium +31.7%
Contains less Sodium -91.7%
Contains more Iron +100%
Contains more Magnesium +84.6%
Contains more Phosphorus +105.3%
Contains more Copper +102.4%
Contains more Manganese +97.9%
Contains more Selenium +75%
Equal in Zinc - 0.22

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.
Winter squash
Winter squash
4
:
6
Poi
Poi
Contains more Vitamin A +7813.6%
Contains more Vitamin C +140%
Contains more Vitamin B2 +67.5%
Contains more Vitamin K +340%
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +712.5%
Contains more Vitamin B3 +122.2%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +69.6%
Equal in Folate - 21
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +7813.6%
Contains more Vitamin C +140%
Contains more Vitamin B2 +67.5%
Contains more Vitamin K +340%
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +712.5%
Contains more Vitamin B3 +122.2%
Contains more Vitamin B5 +25.2%
Contains more Vitamin B6 +69.6%
Equal in Folate - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
4
:
1
Poi
Poi
Contains more Protein +134.2%
Contains more Fats +150%
Contains more Water +24.5%
Contains more Other +14.8%
Contains more Carbs +207.7%
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 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 +134.2%
Contains more Fats +150%
Contains more Water +24.5%
Contains more Other +14.8%
Contains more Carbs +207.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +153.4%
Contains less Saturated Fat -59.7%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +153.4%
Contains less Saturated Fat -59.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Poi Opinion
Net carbs 6.05g 26.83g Poi
Protein 0.89g 0.38g Winter squash
Fats 0.35g 0.14g Winter squash
Carbs 8.85g 27.23g Poi
Calories 37kcal 112kcal Poi
Sugar 3.3g 0.39g Poi
Fiber 2.8g 0.4g Winter squash
Calcium 22mg 16mg Winter squash
Iron 0.44mg 0.88mg Poi
Magnesium 13mg 24mg Poi
Phosphorus 19mg 39mg Poi
Potassium 241mg 183mg Winter squash
Sodium 1mg 12mg Winter squash
Zinc 0.22mg 0.22mg
Copper 0.082mg 0.166mg Poi
Manganese 0.187mg 0.37mg Poi
Selenium 0.4µg 0.7µg Poi
Vitamin A 5223IU 66IU Winter squash
Vitamin A RAE 261µg 3µg Winter squash
Vitamin E 0.12mg 2.3mg Poi
Vitamin C 9.6mg 4mg Winter squash
Vitamin B1 0.016mg 0.13mg Poi
Vitamin B2 0.067mg 0.04mg Winter squash
Vitamin B3 0.495mg 1.1mg Poi
Vitamin B5 0.234mg 0.293mg Poi
Vitamin B6 0.161mg 0.273mg Poi
Folate 20µg 21µg Poi
Vitamin K 4.4µg 1µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.029g Poi
Monounsaturated Fat 0.026g 0.011g Winter squash
Polyunsaturated fat 0.147g 0.058g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
19%
Poi
Minerals Daily Need Coverage Score
12%
Winter squash
20%
Poi

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.91g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.