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  6. Poi vs. Pilaf

Poi vs. Pilaf — In-Depth Nutrition Comparison

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Differences between poi and pilaf

  • Poi contains less selenium, folate, vitamin B1, vitamin B3, protein, manganese, iron, phosphorus, and carbs than pilaf.
  • Pilaf's daily need coverage for selenium is 58% higher.
  • The amount of sodium in poi is lower.

The food types used in this comparison are Poi and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Poi vs Pilaf infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Poi
Poi
1
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%
Pilaf
Pilaf
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +418.8%
Contains more IronIron +177.3%
Contains more ZincZinc +359.1%
Contains more PhosphorusPhosphorus +294.9%
Contains more ManganeseManganese +138.4%
Contains more SeleniumSelenium +4528.6%
~equal in Potassium ~188mg
~equal in Copper ~0.166mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Poi
Poi
2
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%
Pilaf
Pilaf
8
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 14% 0% 1.3% 0.8% 151% 20% 115% 43% 92% 2.5% 1.3% 159%
Contains more Vitamin EVitamin E +5650%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +363.8%
Contains more Vitamin B2Vitamin B2 +117.5%
Contains more Vitamin B3Vitamin B3 +457%
Contains more Vitamin B5Vitamin B5 +144%
Contains more Vitamin B6Vitamin B6 +46.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +909.5%
~equal in Vitamin C ~4.1mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Poi Pilaf DV% diff.
Selenium 0.7µg 32.4µg 58%
Sodium 12mg 1303mg 56%
Folate 21µg 212µg 48%
Vitamin B1 0.13mg 0.603mg 39%
Vitamin B3 1.1mg 6.127mg 31%
Starch 71.23g 29%
Manganese 0.37mg 0.882mg 22%
Protein 0.38g 10.42g 20%
Iron 0.88mg 2.44mg 20%
Carbs 27.23g 76.31g 16%
Phosphorus 39mg 154mg 16%
Vitamin E 2.3mg 0.04mg 15%
Calories 112kcal 359kcal 12%
Vitamin B6 0.273mg 0.4mg 10%
Vitamin B5 0.293mg 0.715mg 8%
Calcium 16mg 83mg 7%
Zinc 0.22mg 1.01mg 7%
Vitamin B2 0.04mg 0.087mg 4%
Fiber 0.4g 1.2g 3%
Fats 0.14g 1.37g 2%
Magnesium 24mg 32mg 2%
Polyunsaturated fat 0.058g 0.377g 2%
Vitamin B12 0µg 0.02µg 1%
Saturated fat 0.029g 0.307g 1%
Monounsaturated fat 0.011g 0.373g 1%
Protein per 100 calories 0.34g 2.9g N/A
Calories per 10 g protein 2947kcal 345kcal N/A
Weight per 100 calories 89g 28g N/A
Vitamin C 4mg 4.1mg 0%
Net carbs 26.83g 75.11g N/A
Cholesterol 0mg 1mg 0%
Potassium 183mg 188mg 0%
Sugar 0.39g 1.53g N/A
Copper 0.166mg 0.166mg 0%
Vitamin A 3µg 4µg 0%
Vitamin K 1µg 0.5µg 0%
Choline 16.7mg 17.5mg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 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
Pilaf
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +791%
Contains more ProteinProtein +2642.1%
Contains more FatsFats +878.6%
Contains more CarbsCarbs +180.2%

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
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +3290.9%
Contains more Poly. FatPolyunsaturated fat +550%

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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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.