Yam vs. Poi — In-Depth Nutrition Comparison

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Differences between Yam and Poi

Yam has more Potassium, Fiber, and Vitamin C, while Poi has more Vitamin E .
Yam's daily need coverage for Potassium is 14% higher.
Poi contains 10 times less Fiber than Yam. Yam contains 3.9g of Fiber, while Poi contains 0.4g.

The food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Poi.

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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.

Yam

Poi

Contains more Phosphorus +25.6%

Contains more Potassium +266.1%

Contains less Sodium -33.3%

Contains more Calcium +14.3%

Contains more Iron +69.2%

Contains more Magnesium +33.3%

Equal in Zinc - 0.22

Equal in Copper - 0.166

Equal in Manganese - 0.37

Equal in Selenium - 0.7

Yam

Poi

Contains more Phosphorus +25.6%

Contains more Potassium +266.1%

Contains less Sodium -33.3%

Contains more Calcium +14.3%

Contains more Iron +69.2%

Contains more Magnesium +33.3%

Equal in Zinc - 0.22

Equal in Copper - 0.166

Equal in Manganese - 0.37

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.

Yam

Poi

Contains more Vitamin A +84.8%

Contains more Vitamin C +202.5%

Contains more Vitamin K +130%

Contains more Vitamin E +576.5%

Contains more Vitamin B1 +36.8%

Contains more Vitamin B2 +42.9%

Contains more Vitamin B3 +99.3%

Contains more Vitamin B6 +19.7%

Contains more Folate +31.3%

Equal in Vitamin B5 - 0.293

Yam

Poi

Contains more Vitamin A +84.8%

Contains more Vitamin C +202.5%

Contains more Vitamin K +130%

Contains more Vitamin E +576.5%

Contains more Vitamin B1 +36.8%

Contains more Vitamin B2 +42.9%

Contains more Vitamin B3 +99.3%

Contains more Vitamin B6 +19.7%

Contains more Folate +31.3%

Equal in Vitamin B5 - 0.293

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Yam

Poi

Contains more Protein +292.1%

Contains more Other +24.6%

Equal in Fats - 0.14

Equal in Carbs - 27.23

Equal in Water - 71.64

Yam

Protein: 1.49 g

Fats: 0.14 g

Carbs: 27.48 g

Water: 70.13 g

Other: 0.76 g

Poi

Protein: 0.38 g

Fats: 0.14 g

Carbs: 27.23 g

Water: 71.64 g

Other: 0.61 g

Contains more Protein +292.1%

Contains more Other +24.6%

Equal in Fats - 0.14

Equal in Carbs - 27.23

Equal in Water - 71.64

Fat Type Comparison

Fat type breakdown side-by-side comparison

Yam

Poi

Contains more Monounsaturated Fat +120%

Equal in Saturated Fat - 0.029

Equal in Polyunsaturated fat - 0.058

Yam

Saturated Fat: 0.029 g

Monounsaturated Fat: 0.005 g

Polyunsaturated fat: 0.06 g

Poi

Saturated Fat: 0.029 g

Monounsaturated Fat: 0.011 g

Polyunsaturated fat: 0.058 g

Contains more Monounsaturated Fat +120%

Equal in Saturated Fat - 0.029

Equal in Polyunsaturated fat - 0.058

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Sugar
Lower in Glycemic Index
Lower in price
Rich in minerals
Lower in Cholesterol	Equal
Lower in Saturated Fat	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	23.58g	26.83g
Protein	1.49g	0.38g
Fats	0.14g	0.14g
Carbs	27.48g	27.23g
Calories	116kcal	112kcal
Sugar	0.49g	0.39g
Fiber	3.9g	0.4g
Calcium	14mg	16mg
Iron	0.52mg	0.88mg
Magnesium	18mg	24mg
Phosphorus	49mg	39mg
Potassium	670mg	183mg
Sodium	8mg	12mg
Zinc	0.2mg	0.22mg
Copper	0.152mg	0.166mg
Manganese	0.371mg	0.37mg
Selenium	0.7µg	0.7µg
Vitamin A	122IU	66IU
Vitamin A RAE	6µg	3µg
Vitamin E	0.34mg	2.3mg
Vitamin C	12.1mg	4mg
Vitamin B1	0.095mg	0.13mg
Vitamin B2	0.028mg	0.04mg
Vitamin B3	0.552mg	1.1mg
Vitamin B5	0.311mg	0.293mg
Vitamin B6	0.228mg	0.273mg
Folate	16µg	21µg
Vitamin K	2.3µg	1µg
Tryptophan	0.012mg
Threonine	0.052mg
Isoleucine	0.05mg
Leucine	0.094mg
Lysine	0.058mg
Methionine	0.02mg
Phenylalanine	0.069mg
Valine	0.06mg
Histidine	0.033mg
Saturated Fat	0.029g	0.029g
Monounsaturated Fat	0.005g	0.011g
Polyunsaturated fat	0.06g	0.058g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet	Equal
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

15%

19%

Minerals Daily Need Coverage Score

23%

20%

Comparison summary

Which food contains less Sodium?

Yam contains less Sodium (difference - 4mg)

Which food is lower in Sugar?

Poi is lower in Sugar (difference - 0.1g)

Which food is lower in glycemic index?

Poi is lower in glycemic index (difference - 51)

Which food is cheaper?

Poi is cheaper (difference - $0.2)

Which food is richer in minerals?

Poi is relatively richer in minerals

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food contains less Saturated Fat?

The foods are relatively equal in Saturated Fat (0.029 g)

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.