Poi vs. Popcorn — In-Depth Nutrition Comparison

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Summary of differences between poi and popcorn

Poi has more vitamin E; however, popcorn is higher in fiber, phosphorus, manganese, protein, iron, magnesium, zinc, carbs, and copper.
Popcorn covers your daily need for fiber 56% more than poi.
Poi has 8 times more vitamin E than popcorn. While poi has 2.3mg of vitamin E, popcorn has only 0.29mg.

These are the specific foods used in this comparison Poi and Snacks, popcorn, air-popped.

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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

Popcorn

Contains more CalciumCalcium	+128.6%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+500%
Contains more PotassiumPotassium	+79.8%
Contains more IronIron	+262.5%
Contains more CopperCopper	+57.8%
Contains more ZincZinc	+1300%
Contains more PhosphorusPhosphorus	+817.9%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+200.8%

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

Popcorn

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+693.1%
Contains more Vitamin B1Vitamin B1	+25%
Contains more Vitamin B6Vitamin B6	+73.9%

Contains more Vitamin AVitamin A	+233.3%
Contains more Vitamin B2Vitamin B2	+107.5%
Contains more Vitamin B3Vitamin B3	+109.8%
Contains more Vitamin B5Vitamin B5	+74.1%
Contains more Vitamin KVitamin K	+20%
Contains more FolateFolate	+47.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	0.4g	14.5g	56%
Phosphorus	39mg	358mg	46%
Manganese	0.37mg	1.113mg	32%
Magnesium	24mg	144mg	29%
Iron	0.88mg	3.19mg	29%
Zinc	0.22mg	3.08mg	26%
Protein	0.38g	12.94g	25%
Starch		54.4g	22%
Carbs	27.23g	77.78g	17%
Polyunsaturated fat	0.058g	2.318g	15%
Calories	112kcal	387kcal	14%
Vitamin E	2.3mg	0.29mg	13%
Copper	0.166mg	0.262mg	11%
Vitamin B6	0.273mg	0.157mg	9%
Vitamin B3	1.1mg	2.308mg	8%
Fats	0.14g	4.54g	7%
Vitamin C	4mg	0mg	4%
Potassium	183mg	329mg	4%
Vitamin B5	0.293mg	0.51mg	4%
Vitamin B2	0.04mg	0.083mg	3%
Folate	21µg	31µg	3%
Saturated fat	0.029g	0.637g	3%
Vitamin B1	0.13mg	0.104mg	2%
Monounsaturated fat	0.011g	0.95g	2%
Calcium	16mg	7mg	1%
Vitamin A	3µg	10µg	1%
Selenium	0.7µg	0µg	1%
Choline	16.7mg	21.2mg	1%
Protein per 100 calories	0.34g	3.3g	N/A
Calories per 10 g protein	2947kcal	299kcal	N/A
Weight per 100 calories	89g	26g	N/A
Unsaturated / Saturated Fat ratio	2.4	5.1	N/A
Net carbs	26.83g	63.28g	N/A
Sugar	0.39g	0.87g	N/A
Sodium	12mg	8mg	0%
Vitamin K	1µg	1.2µg	0%
Tryptophan		0.085mg	0%
Threonine		0.452mg	0%
Isoleucine		0.431mg	0%
Leucine		1.473mg	0%
Lysine		0.338mg	0%
Methionine		0.252mg	0%
Phenylalanine		0.59mg	0%
Valine		0.607mg	0%
Histidine		0.367mg	0%
Fructose		0.07g	0%