Corn nuts vs. Poi — In-Depth Nutrition Comparison

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Significant differences between corn nuts and poi

Corn nuts have more phosphorus, fiber, magnesium, vitamin B1, zinc, iron, and vitamin B2; however, poi is richer in vitamin B6.
Corn nuts cover your daily phosphorus needs 35% more than poi.
Poi has 89 times less saturated fat than corn nuts. Corn nuts have 2.58g of saturated fat, while poi has 0.029g.

Specific food types used in this comparison are Snacks, cornnuts, barbecue-flavor 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.

Corn nuts

Poi

Contains more MagnesiumMagnesium	+354.2%
Contains more PotassiumPotassium	+56.3%
Contains more IronIron	+93.2%
Contains more ZincZinc	+754.5%
Contains more PhosphorusPhosphorus	+625.6%
Contains more ManganeseManganese	+31.6%

Contains more CopperCopper	+22.1%
Contains less SodiumSodium	-98%

~equal in Calcium ~16mg

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.

Corn nuts

Poi

Contains more Vitamin AVitamin A	+466.7%
Contains more Vitamin B1Vitamin B1	+169.2%
Contains more Vitamin B2Vitamin B2	+255%
Contains more Vitamin B3Vitamin B3	+37%
Contains more Vitamin B5Vitamin B5	+27.6%

Contains more Vitamin CVitamin C	+900%
Contains more Vitamin B6Vitamin B6	+46%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Phosphorus	283mg	39mg	35%
Fiber	8.4g	0.4g	32%
Sodium	600mg	12mg	26%
Fats	14.3g	0.14g	22%
Polyunsaturated fat	3.22g	0.058g	21%
Magnesium	109mg	24mg	20%
Vitamin B1	0.35mg	0.13mg	18%
Monounsaturated fat	7.36g	0.011g	18%
Protein	9g	0.38g	17%
Calories	436kcal	112kcal	16%
Carbs	71.7g	27.23g	15%
Zinc	1.88mg	0.22mg	15%
Vitamin E		2.3mg	15%
Saturated fat	2.58g	0.029g	12%
Iron	1.7mg	0.88mg	10%
Vitamin B2	0.142mg	0.04mg	8%
Vitamin B6	0.187mg	0.273mg	7%
Manganese	0.487mg	0.37mg	5%
Folate	0µg	21µg	5%
Vitamin C	0.4mg	4mg	4%
Potassium	286mg	183mg	3%
Copper	0.136mg	0.166mg	3%
Vitamin B3	1.507mg	1.1mg	3%
Choline		16.7mg	3%
Vitamin A	17µg	3µg	2%
Vitamin B5	0.374mg	0.293mg	2%
Selenium		0.7µg	1%
Vitamin K		1µg	1%
Protein per 100 calories	2.1g	0.34g	N/A
Calories per 10 g protein	484kcal	2947kcal	N/A
Weight per 100 calories	23g	89g	N/A
Unsaturated / Saturated Fat ratio	4.1	2.4	N/A
Net carbs	63.3g	26.83g	N/A
Calcium	17mg	16mg	0%
Sugar		0.39g	N/A