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  6. Poi vs. Granola

Poi vs. Granola — In-Depth Nutrition Comparison

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How are poi and granola different?

  • Poi contains less vitamin B12, vitamin B6, folate, zinc, vitamin B2, vitamin B3, vitamin B1, copper, iron, and selenium than granola.
  • Granola covers your daily need for vitamin B12, 500% more than poi.

Poi and Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins types were used in this article.

Infographic

Poi vs Granola 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
2
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 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +106.3%
Contains more PotassiumPotassium +17.5%
Contains more IronIron +320.5%
Contains more CopperCopper +261.4%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +484.6%
Contains more SeleniumSelenium +2371.4%

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
Poi
1
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%
Granola
Granola
10
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 20% 32% 153% 49% 190% 201% 191% 0% 942% 1500% 3.3% 612%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +15200%
Contains more Vitamin B1Vitamin B1 +484.6%
Contains more Vitamin B2Vitamin B2 +2075%
Contains more Vitamin B3Vitamin B3 +827.3%
Contains more Vitamin B6Vitamin B6 +1394.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +30%
Contains more FolateFolate +3785.7%
~equal in Vitamin E ~2.43mg

All nutrients comparison - raw data values

Nutrient Poi Granola DV% diff.
Vitamin B12 0µg 12µg 500%
Vitamin B6 0.273mg 4.08mg 293%
Folate 21µg 816µg 199%
Zinc 0.22mg 7.7mg 68%
Vitamin B2 0.04mg 0.87mg 64%
Vitamin B3 1.1mg 10.2mg 57%
Vitamin B1 0.13mg 0.76mg 53%
Vitamin A 3µg 459µg 51%
Copper 0.166mg 0.6mg 48%
Iron 0.88mg 3.7mg 35%
Selenium 0.7µg 17.3µg 30%
Phosphorus 39mg 228mg 27%
Fiber 0.4g 7g 26%
Carbs 27.23g 80.9g 18%
Protein 0.38g 8.7g 17%
Manganese 0.37mg 16%
Calories 112kcal 389kcal 14%
Vitamin D 0µg 2.1µg 11%
Sodium 12mg 257mg 11%
Vitamin D* 0 IU 82 IU 10%
Magnesium 24mg 68mg 10%
Polyunsaturated fat 0.058g 1.6g 10%
Fats 0.14g 5.7g 9%
Vitamin B5 0.293mg 6%
Saturated fat 0.029g 1.39g 6%
Monounsaturated fat 0.011g 2.5g 6%
Vitamin C 4mg 6mg 2%
Calcium 16mg 33mg 2%
Potassium 183mg 215mg 1%
Vitamin E 2.3mg 2.43mg 1%
Choline 16.7mg 22.6mg 1%
Protein per 100 calories 0.34g 2.2g N/A
Calories per 10 g protein 2947kcal 447kcal N/A
Weight per 100 calories 89g 26g N/A
Unsaturated / Saturated Fat ratio 2.4 2.9 N/A
Net carbs 26.83g 73.9g N/A
Sugar 0.39g 28.3g N/A
Vitamin K 1µg 1.3µg 0%

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% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
Contains more WaterWater +1946.9%
Contains more ProteinProtein +2189.5%
Contains more FatsFats +3971.4%
Contains more CarbsCarbs +197.1%
Contains more OtherOther +96.7%

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
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +22627.3%
Contains more Poly. FatPolyunsaturated fat +2658.6%

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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.