Poi vs. Popcorn — In-Depth Nutrition Comparison

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Summary of differences between poi and popcorn

Poi has more vitamin E and vitamin B6; however, popcorn is higher in fiber, phosphorus, manganese, iron, magnesium, zinc, copper, and vitamin B3.
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

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

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

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

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%