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  6. Poi vs. Corn nuts

Poi vs. Corn nuts — In-Depth Nutrition Comparison

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Significant differences between poi and corn nuts

  • Poi has more vitamin B6; however, corn nuts are richer in phosphorus, fiber, magnesium, vitamin B1, zinc, iron, and vitamin B2.
  • Corn nuts cover your daily phosphorus needs 35% more than poi.
  • Poi contains less sodium.

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

Infographic

Poi vs Corn nuts 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.
Poi
Poi
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Contains more CopperCopper +22.1%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +∞%
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%
~equal in Calcium ~17mg

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
Poi
5
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%
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 1.3% 0% 5.7% 0% 88% 33% 28% 22% 43% 0% 0% 0%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +46%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Contains more WaterWater +4377.5%
Contains more ProteinProtein +2268.4%
Contains more FatsFats +10114.3%
Contains more CarbsCarbs +163.3%
Contains more OtherOther +457.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +66809.1%
Contains more Poly. FatPolyunsaturated fat +5451.7%

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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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/nutrients
  2. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.