Poi vs. Gratin — In-Depth Nutrition Comparison

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Important differences between poi and gratin

Poi has more manganese and vitamin B6; however, gratin has more phosphorus, calcium, vitamin C, potassium, and vitamin B2.
Gratin's daily need coverage for saturated fat is 24% more.
Poi has 2 times more manganese than gratin. Poi has 0.37mg of manganese, while gratin has 0.161mg.
Poi is lower in sodium.

The food varieties used in the comparison are Poi and Potatoes, au gratin, home-prepared from recipe using butter.

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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

Gratin

Contains more MagnesiumMagnesium	+20%
Contains more IronIron	+37.5%
Contains less SodiumSodium	-97.2%
Contains more ManganeseManganese	+129.8%

Contains more CalciumCalcium	+643.8%
Contains more PotassiumPotassium	+116.4%
Contains more ZincZinc	+213.6%
Contains more PhosphorusPhosphorus	+189.7%
Contains more SeleniumSelenium	+285.7%

~equal in Copper ~0.16mg

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.

Poi

Gratin

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+103.1%
Contains more Vitamin B6Vitamin B6	+56.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+90.9%

Contains more Vitamin CVitamin C	+147.5%
Contains more Vitamin AVitamin A	+2033.3%
Contains more Vitamin B2Vitamin B2	+190%
Contains more Vitamin B5Vitamin B5	+32.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.993mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.029g	4.733g	21%
Sodium	12mg	433mg	18%
Vitamin E	2.3mg		15%
Fats	0.14g	7.59g	11%
Phosphorus	39mg	113mg	11%
Calcium	16mg	119mg	10%
Protein	0.38g	5.06g	9%
Manganese	0.37mg	0.161mg	9%
Cholesterol	0mg	23mg	8%
Vitamin B6	0.273mg	0.174mg	8%
Vitamin C	4mg	9.9mg	7%
Vitamin A	3µg	64µg	7%
Potassium	183mg	396mg	6%
Fiber	0.4g	1.8g	6%
Vitamin B1	0.13mg	0.064mg	6%
Vitamin B2	0.04mg	0.116mg	6%
Carbs	27.23g	11.27g	5%
Monounsaturated fat	0.011g	2.149g	5%
Zinc	0.22mg	0.69mg	4%
Selenium	0.7µg	2.7µg	4%
Iron	0.88mg	0.64mg	3%
Folate	21µg	11µg	3%
Choline	16.7mg		3%
Vitamin B5	0.293mg	0.387mg	2%
Calories	112kcal	132kcal	1%
Magnesium	24mg	20mg	1%
Copper	0.166mg	0.16mg	1%
Vitamin B3	1.1mg	0.993mg	1%
Vitamin K	1µg		1%
Polyunsaturated fat	0.058g	0.276g	1%
Protein per 100 calories	0.34g	3.8g	N/A
Calories per 10 g protein	2947kcal	261kcal	N/A
Weight per 100 calories	89g	76g	N/A
Unsaturated / Saturated Fat ratio	2.4	0.51	N/A
Net carbs	26.83g	9.47g	N/A
Sugar	0.39g		N/A
Tryptophan		0.07mg	0%
Threonine		0.192mg	0%
Isoleucine		0.284mg	0%
Leucine		0.443mg	0%
Lysine		0.381mg	0%
Methionine		0.117mg	0%
Phenylalanine		0.254mg	0%
Valine		0.325mg	0%
Histidine		0.151mg	0%