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  6. Poi vs. Cutlet

Poi vs. Cutlet — In-Depth Nutrition Comparison

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A recap on the differences between poi and cutlet

  • Poi is higher in vitamin B1 and magnesium, yet cutlet is higher in vitamin B3, vitamin E, vitamin B2, vitamin B6, fiber, iron, and zinc.
  • Cutlet covers your daily vitamin B3 needs 157% more than poi.
  • Poi contains 8 times more magnesium than cutlet. While poi contains 24mg of magnesium, cutlet contains only 3mg.
  • The amount of sodium in poi is lower.

Food varieties used in this article are Poi and WORTHINGTON Multigrain Cutlets, canned, unprepared.

Infographic

Poi vs Cutlet 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
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%
Cutlet
Cutlet
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +74.3%
Contains more CopperCopper +∞%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +37.5%
Contains more IronIron +93.2%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +43.6%

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
6
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%
Cutlet
Cutlet
4
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 0% 0% 0% 362% 13% 307% 493% 0% 115% 0% 0% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +950%
Contains more Vitamin EVitamin E +686.5%
Contains more Vitamin B2Vitamin B2 +3225%
Contains more Vitamin B3Vitamin B3 +2290%
Contains more Vitamin B6Vitamin B6 +83.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poi Cutlet DV% diff.
Vitamin B3 1.1mg 26.29mg 157%
Vitamin E 2.3mg 18.09mg 105%
Vitamin B2 0.04mg 1.33mg 99%
Protein 0.38g 23.29g 46%
Copper 0.166mg 18%
Vitamin B6 0.273mg 0.5mg 17%
Fiber 0.4g 4.5g 16%
Sodium 12mg 371mg 16%
Manganese 0.37mg 16%
Iron 0.88mg 1.7mg 10%
Carbs 27.23g 7.3g 7%
Zinc 0.22mg 1mg 7%
Vitamin B1 0.13mg 0.05mg 7%
Vitamin B5 0.293mg 6%
Magnesium 24mg 3mg 5%
Folate 21µg 2µg 5%
Polyunsaturated fat 0.058g 0.8g 5%
Vitamin C 4mg 0mg 4%
Choline 16.7mg 3%
Fats 0.14g 1.5g 2%
Potassium 183mg 105mg 2%
Phosphorus 39mg 56mg 2%
Calcium 16mg 22mg 1%
Selenium 0.7µg 1%
Vitamin K 1µg 1%
Saturated fat 0.029g 0.3g 1%
Calories 112kcal 117kcal 0%
Protein per 100 calories 0.34g 20g N/A
Calories per 10 g protein 2947kcal 50kcal N/A
Weight per 100 calories 89g 85g N/A
Net carbs 26.83g 2.8g N/A
Sugar 0.39g 0.2g N/A
Vitamin A 3µg 0%
Monounsaturated fat 0.011g 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cutlet
Cutlet
3
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more CarbsCarbs +273%
Contains more ProteinProtein +6028.9%
Contains more FatsFats +971.4%
Contains more OtherOther +100%
~equal in Water ~66.69g

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
Cutlet
Cutlet
2
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +1718.2%
Contains more Poly. FatPolyunsaturated fat +1279.3%

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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

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.