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Yardlong beans vs. Poi — In-Depth Nutrition Comparison

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How are Yardlong beans and Poi different?

  • Yardlong beans is higher in Vitamin C, and Folate, however, Poi is richer in Vitamin B6, Copper, and Manganese.
  • Daily need coverage for Vitamin B6 from Poi is 19% higher.
  • Yardlong beans contains 4 times more Vitamin C than Poi. While Yardlong beans contains 16.2mg of Vitamin C, Poi contains only 4mg.

Yardlong bean, cooked, boiled, drained, without salt and Poi are the varieties used in this article.

Infographic

Yardlong beans vs Poi infographic
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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.
Contains more Calcium +175%
Contains more Iron +11.4%
Contains more Magnesium +75%
Contains more Phosphorus +46.2%
Contains more Potassium +58.5%
Contains less Sodium -66.7%
Contains more Zinc +63.6%
Contains more Selenium +114.3%
Contains more Copper +253.2%
Contains more Manganese +84.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +175%
Contains more Iron +11.4%
Contains more Magnesium +75%
Contains more Phosphorus +46.2%
Contains more Potassium +58.5%
Contains less Sodium -66.7%
Contains more Zinc +63.6%
Contains more Selenium +114.3%
Contains more Copper +253.2%
Contains more Manganese +84.1%

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.
:
7
Poi
Contains more Vitamin A +581.8%
Contains more Vitamin C +305%
Contains more Vitamin B2 +147.5%
Contains more Folate +114.3%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B3 +74.6%
Contains more Vitamin B5 +474.5%
Contains more Vitamin B6 +1037.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 10% 3%
Contains more Vitamin A +581.8%
Contains more Vitamin C +305%
Contains more Vitamin B2 +147.5%
Contains more Folate +114.3%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B3 +74.6%
Contains more Vitamin B5 +474.5%
Contains more Vitamin B6 +1037.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +565.8%
Contains more Water +22.1%
Contains more Other +18%
Contains more Fats +40%
Contains more Carbs +196.6%
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
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 +565.8%
Contains more Water +22.1%
Contains more Other +18%
Contains more Fats +40%
Contains more Carbs +196.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +38.1%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
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 +22.2%
Contains more Polyunsaturated fat +38.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong beans Poi Opinion
Net carbs 9.18g 26.83g Poi
Protein 2.53g 0.38g Yardlong beans
Fats 0.1g 0.14g Poi
Carbs 9.18g 27.23g Poi
Calories 47kcal 112kcal Poi
Sugar 0.39g Yardlong beans
Fiber 0.4g Poi
Calcium 44mg 16mg Yardlong beans
Iron 0.98mg 0.88mg Yardlong beans
Magnesium 42mg 24mg Yardlong beans
Phosphorus 57mg 39mg Yardlong beans
Potassium 290mg 183mg Yardlong beans
Sodium 4mg 12mg Yardlong beans
Zinc 0.36mg 0.22mg Yardlong beans
Copper 0.047mg 0.166mg Poi
Manganese 0.201mg 0.37mg Poi
Selenium 1.5µg 0.7µg Yardlong beans
Vitamin A 450IU 66IU Yardlong beans
Vitamin A RAE 23µg 3µg Yardlong beans
Vitamin E 2.3mg Poi
Vitamin C 16.2mg 4mg Yardlong beans
Vitamin B1 0.085mg 0.13mg Poi
Vitamin B2 0.099mg 0.04mg Yardlong beans
Vitamin B3 0.63mg 1.1mg Poi
Vitamin B5 0.051mg 0.293mg Poi
Vitamin B6 0.024mg 0.273mg Poi
Folate 45µg 21µg Yardlong beans
Choline 16.7mg Poi
Vitamin K 1µg Poi
Tryptophan 0.029mg Yardlong beans
Threonine 0.094mg Yardlong beans
Isoleucine 0.135mg Yardlong beans
Leucine 0.18mg Yardlong beans
Lysine 0.166mg Yardlong beans
Methionine 0.036mg Yardlong beans
Phenylalanine 0.139mg Yardlong beans
Valine 0.146mg Yardlong beans
Histidine 0.082mg Yardlong beans
Saturated Fat 0.026g 0.029g Yardlong beans
Monounsaturated Fat 0.009g 0.011g Poi
Polyunsaturated fat 0.042g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong beans 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
14%
Yardlong beans
18%
Poi
Minerals Daily Need Coverage Score
19%
Yardlong beans
20%
Poi

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Yardlong beans
Yardlong beans is relatively richer in minerals
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 86)
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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.