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  6. Zucchini vs. Poi

Zucchini vs. Poi — In-Depth Nutrition Comparison

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What are the main differences between Zucchini and Poi?

  • Zucchini is richer in Vitamin C, while Poi is higher in Vitamin E , Copper, Vitamin B6, Manganese, Vitamin B1, and Iron.
  • Zucchini's daily need coverage for Vitamin C is 15% higher.
  • Poi has 3 times less Fiber than Zucchini. Zucchini has 1g of Fiber, while Poi has 0.4g.

We used Squash, summer, zucchini, includes skin, raw and Poi types in this comparison.

Infographic

Zucchini 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.
Zucchini
Zucchini
3
:
6
Poi
Poi
Contains more Potassium +42.6%
Contains less Sodium -33.3%
Contains more Zinc +45.5%
Contains more Iron +137.8%
Contains more Magnesium +33.3%
Contains more Copper +213.2%
Contains more Manganese +109%
Contains more Selenium +250%
Equal in Calcium - 16
Equal in Phosphorus - 39
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Potassium +42.6%
Contains less Sodium -33.3%
Contains more Zinc +45.5%
Contains more Iron +137.8%
Contains more Magnesium +33.3%
Contains more Copper +213.2%
Contains more Manganese +109%
Contains more Selenium +250%
Equal in Calcium - 16
Equal in Phosphorus - 39

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.
Zucchini
Zucchini
5
:
5
Poi
Poi
Contains more Vitamin A +203%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +135%
Contains more Folate +14.3%
Contains more Vitamin K +330%
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B3 +143.9%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +67.5%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 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 +203%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +135%
Contains more Folate +14.3%
Contains more Vitamin K +330%
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B3 +143.9%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +67.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
3
:
2
Poi
Poi
Contains more Protein +218.4%
Contains more Fats +128.6%
Contains more Water +32.3%
Contains more Carbs +775.6%
Equal in Other - 0.61
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +218.4%
Contains more Fats +128.6%
Contains more Water +32.3%
Contains more Carbs +775.6%
Equal in Other - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
1
Poi
Poi
Contains more Polyunsaturated fat +56.9%
Contains less Saturated Fat -65.5%
Equal in Monounsaturated Fat - 0.011
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Polyunsaturated fat +56.9%
Contains less Saturated Fat -65.5%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Poi Opinion
Net carbs 2.11g 26.83g Poi
Protein 1.21g 0.38g Zucchini
Fats 0.32g 0.14g Zucchini
Carbs 3.11g 27.23g Poi
Calories 17kcal 112kcal Poi
Fructose 1.38g Zucchini
Sugar 2.5g 0.39g Poi
Fiber 1g 0.4g Zucchini
Calcium 16mg 16mg
Iron 0.37mg 0.88mg Poi
Magnesium 18mg 24mg Poi
Phosphorus 38mg 39mg Poi
Potassium 261mg 183mg Zucchini
Sodium 8mg 12mg Zucchini
Zinc 0.32mg 0.22mg Zucchini
Copper 0.053mg 0.166mg Poi
Manganese 0.177mg 0.37mg Poi
Selenium 0.2µg 0.7µg Poi
Vitamin A 200IU 66IU Zucchini
Vitamin A RAE 10µg 3µg Zucchini
Vitamin E 0.12mg 2.3mg Poi
Vitamin C 17.9mg 4mg Zucchini
Vitamin B1 0.045mg 0.13mg Poi
Vitamin B2 0.094mg 0.04mg Zucchini
Vitamin B3 0.451mg 1.1mg Poi
Vitamin B5 0.204mg 0.293mg Poi
Vitamin B6 0.163mg 0.273mg Poi
Folate 24µg 21µg Zucchini
Vitamin K 4.3µg 1µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g 0.029g Poi
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.091g 0.058g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
19%
Poi
Minerals Daily Need Coverage Score
12%
Zucchini
20%
Poi

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 15)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.4)
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 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.