Poi vs. Arepa — In-Depth Nutrition Comparison

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The main differences between poi and arepa

Poi is richer in copper, vitamin E, vitamin B6, and manganese, yet arepa is richer in phosphorus, selenium, fiber, and calcium.
Daily need coverage for copper for poi is 15% higher.
Poi contains 8 times more vitamin E than arepa. Poi contains 2.3mg of vitamin E, while arepa contains 0.29mg.
Poi contains less sodium.

Food types used in this article are Poi and Restaurant, Latino, arepa (unleavened cornmeal bread).

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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.

Poi

Arepa

Contains more PotassiumPotassium	+108%
Contains more CopperCopper	+453.3%
Contains less SodiumSodium	-95.6%
Contains more ManganeseManganese	+219%

Contains more MagnesiumMagnesium	+12.5%
Contains more CalciumCalcium	+456.3%
Contains more IronIron	+18.2%
Contains more ZincZinc	+263.6%
Contains more PhosphorusPhosphorus	+200%
Contains more SeleniumSelenium	+771.4%

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.

Poi

Arepa

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+693.1%
Contains more Vitamin B1Vitamin B1	+85.7%
Contains more Vitamin B3Vitamin B3	+23.9%
Contains more Vitamin B5Vitamin B5	+45%
Contains more Vitamin B6Vitamin B6	+155.1%
Contains more FolateFolate	+∞%

Contains more Vitamin AVitamin A	+1933.3%
Contains more Vitamin KVitamin K	+250%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.042mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.166mg	0.03mg	15%
Vitamin E	2.3mg	0.29mg	13%
Vitamin B6	0.273mg	0.107mg	13%
Saturated fat	0.029g	2.902g	13%
Phosphorus	39mg	117mg	11%
Sodium	12mg	270mg	11%
Manganese	0.37mg	0.116mg	11%
Protein	0.38g	5.48g	10%
Selenium	0.7µg	6.1µg	10%
Fiber	0.4g	2.6g	9%
Fats	0.14g	5.38g	8%
Calcium	16mg	89mg	7%
Vitamin A	3µg	61µg	6%
Polyunsaturated fat	0.058g	0.989g	6%
Calories	112kcal	219kcal	5%
Zinc	0.22mg	0.8mg	5%
Vitamin B1	0.13mg	0.07mg	5%
Folate	21µg		5%
Vitamin C	4mg		4%
Monounsaturated fat	0.011g	1.514g	4%
Carbs	27.23g	37.14g	3%
Potassium	183mg	88mg	3%
Cholesterol	0mg	5mg	2%
Iron	0.88mg	1.04mg	2%
Vitamin B5	0.293mg	0.202mg	2%
Vitamin K	1µg	3.5µg	2%
Choline	16.7mg	4.4mg	2%
Magnesium	24mg	27mg	1%
Vitamin B3	1.1mg	0.888mg	1%
Protein per 100 calories	0.34g	2.5g	N/A
Calories per 10 g protein	2947kcal	400kcal	N/A
Weight per 100 calories	89g	46g	N/A
Unsaturated / Saturated Fat ratio	2.4	0.86	N/A
Net carbs	26.83g	34.54g	N/A
Sugar	0.39g	0.87g	N/A
Vitamin B2	0.04mg	0.042mg	0%
Trans fat	0g	0.157g	N/A
Tryptophan		0.048mg	0%
Threonine		0.193mg	0%
Isoleucine		0.207mg	0%
Leucine		0.671mg	0%
Lysine		0.228mg	0%
Methionine		0.131mg	0%
Phenylalanine		0.276mg	0%
Valine		0.276mg	0%
Histidine		0.166mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - ALA		0.065g	N/A
Omega-3 - DPA	0g	0.003g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.005g	N/A
Omega-6 - Eicosadienoic acid		0.003g	N/A
Omega-6 - Linoleic acid		0.825g	N/A