Poi vs. Taquitos — In-Depth Nutrition Comparison

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A recap on the differences between poi and taquitos

Taquitos are higher than poi in selenium, iron, vitamin B2, vitamin B3, vitamin B1, phosphorus, vitamin K, and folate.
Taquitos cover your daily selenium needs 29% more than poi.
The amount of sodium in poi is lower.

Food varieties used in this article are Poi and Taquitos, frozen, chicken, and cheese, oven-heated.

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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

Taquitos

Contains more PotassiumPotassium	+18.1%
Contains more CopperCopper	+66%
Contains less SodiumSodium	-97.4%

Contains more CalciumCalcium	+550%
Contains more IronIron	+180.7%
Contains more ZincZinc	+222.7%
Contains more PhosphorusPhosphorus	+238.5%
Contains more SeleniumSelenium	+2285.7%

~equal in Magnesium ~24mg

~equal in Manganese ~0.387mg

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

Taquitos

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+103.5%
Contains more Vitamin B6Vitamin B6	+95%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+900%
Contains more Vitamin B1Vitamin B1	+154.6%
Contains more Vitamin B2Vitamin B2	+592.5%
Contains more Vitamin B3Vitamin B3	+250%
Contains more Vitamin B5Vitamin B5	+64.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1590%
Contains more FolateFolate	+223.8%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.7µg	16.7µg	29%
Polyunsaturated fat	0.058g	4.235g	28%
Iron	0.88mg	2.47mg	20%
Fats	0.14g	12.54g	19%
Sodium	12mg	453mg	19%
Protein	0.38g	9.21g	18%
Vitamin B2	0.04mg	0.277mg	18%
Vitamin B1	0.13mg	0.331mg	17%
Vitamin B3	1.1mg	3.85mg	17%
Phosphorus	39mg	132mg	13%
Vitamin K	1µg	16.9µg	13%
Starch		29.62g	12%
Folate	21µg	68µg	12%
Monounsaturated fat	0.011g	4.835g	12%
Fiber	0.4g	2.9g	10%
Vitamin B6	0.273mg	0.14mg	10%
Saturated fat	0.029g	2.31g	10%
Calories	112kcal	284kcal	9%
Calcium	16mg	104mg	9%
Vitamin E	2.3mg	1.13mg	8%
Vitamin B12	0µg	0.18µg	8%
Copper	0.166mg	0.1mg	7%
Vitamin C	4mg	0mg	4%
Cholesterol	0mg	13mg	4%
Zinc	0.22mg	0.71mg	4%
Vitamin B5	0.293mg	0.481mg	4%
Vitamin A	3µg	30µg	3%
Carbs	27.23g	33.63g	2%
Vitamin D	0µg	0.1µg	1%
Potassium	183mg	155mg	1%
Manganese	0.37mg	0.387mg	1%
Protein per 100 calories	0.34g	3.2g	N/A
Calories per 10 g protein	2947kcal	308kcal	N/A
Weight per 100 calories	89g	35g	N/A
Unsaturated / Saturated Fat ratio	2.4	3.9	N/A
Net carbs	26.83g	30.73g	N/A
Vitamin D*	0 IU	3 IU	0%
Magnesium	24mg	24mg	0%
Sugar	0.39g	1.3g	N/A
Trans fat	0g	0.071g	N/A
Choline	16.7mg	15.9mg	0%
Tryptophan		0.1mg	0%
Threonine		0.269mg	0%
Isoleucine		0.358mg	0%
Leucine		0.717mg	0%
Lysine		0.468mg	0%
Methionine		0.189mg	0%
Phenylalanine		0.418mg	0%
Valine		0.428mg	0%
Histidine		0.249mg	0%
Fructose		0.12g	0%
Omega-3 - ALA		0.593g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.003g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A
Omega-6 - Linoleic acid		3.591g	N/A