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  6. Cardoon vs. Poi

Cardoon vs. Poi — In-Depth Nutrition Comparison

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Differences between cardoon and poi

  • Cardoon has more folate, copper, potassium, and calcium, while poi has more vitamin B6 and vitamin B1.
  • Poi's daily need coverage for vitamin B6 is 12% higher.
  • Poi contains 14 times less sodium than cardoon. Cardoon contains 170mg of sodium, while poi contains 12mg.

The food types used in this comparison are Cardoon, raw and Poi.

Infographic

Cardoon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Poi
Poi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +337.5%
Contains more PotassiumPotassium +118.6%
Contains more CopperCopper +39.2%
Contains more IronIron +25.7%
Contains more ZincZinc +29.4%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +44.5%
Contains more SeleniumSelenium +250%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51%
Poi
Poi
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 13% 0% 1% 46% 33% 9.2% 21% 18% 63% 0% 2.5% 16%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more FolateFolate +223.8%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin B6Vitamin B6 +135.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cardoon Poi DV% diff.
Vitamin E 2.3mg 15%
Vitamin B6 0.116mg 0.273mg 12%
Folate 68µg 21µg 12%
Vitamin B1 0.02mg 0.13mg 9%
Carbs 4.07g 27.23g 8%
Copper 0.231mg 0.166mg 7%
Sodium 170mg 12mg 7%
Potassium 400mg 183mg 6%
Calories 17kcal 112kcal 5%
Calcium 70mg 16mg 5%
Fiber 1.6g 0.4g 5%
Manganese 0.256mg 0.37mg 5%
Vitamin B3 0.3mg 1.1mg 5%
Magnesium 42mg 24mg 4%
Choline 16.7mg 3%
Vitamin C 2mg 4mg 2%
Iron 0.7mg 0.88mg 2%
Phosphorus 23mg 39mg 2%
Protein 0.7g 0.38g 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B2 0.03mg 0.04mg 1%
Vitamin B5 0.338mg 0.293mg 1%
Vitamin K 1µg 1%
Protein per 100 calories 4.1g 0.34g N/A
Calories per 10 g protein 243kcal 2947kcal N/A
Weight per 100 calories 588g 89g N/A
Fats 0.1g 0.14g 0%
Net carbs 2.47g 26.83g N/A
Sugar 0.39g N/A
Zinc 0.17mg 0.22mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.011g 0.029g 0%
Monounsaturated fat 0.018g 0.011g 0%
Polyunsaturated fat 0.041g 0.058g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Poi
Poi
2
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more ProteinProtein +84.2%
Contains more WaterWater +31.2%
Contains more OtherOther +85.2%
Contains more FatsFats +40%
Contains more CarbsCarbs +569%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +63.6%
Contains more Poly. FatPolyunsaturated fat +41.5%

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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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.