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Poi vs. Trail mix — In-Depth Nutrition Comparison

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How are poi and trail mix different?

  • Poi contains less copper, phosphorus, magnesium, manganese, vitamin B1, zinc, iron, vitamin B3, and potassium than trail mix.
  • Trail mix covers your daily need for copper, 91% more than poi.
  • Poi contains less saturated fat.

Poi and Snacks, trail mix, regular types were used in this article.

Infographic

Poi vs Trail mix infographic
Infographic link

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
Poi
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 23% 60% 114% 328% 88% 148% 30% 135% 0%
Contains less SodiumSodium -94.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +274.3%
Contains more IronIron +246.6%
Contains more CopperCopper +493.4%
Contains more ZincZinc +1363.6%
Contains more PhosphorusPhosphorus +784.6%
Contains more ManganeseManganese +179.5%

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
Poi
4
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%
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 4.7% 0% 0.33% 0% 116% 46% 88% 54% 69% 0% 0% 53%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +255.4%
Contains more Vitamin B2Vitamin B2 +395%
Contains more Vitamin B3Vitamin B3 +328.4%
Contains more Vitamin B5Vitamin B5 +205.5%
Contains more FolateFolate +238.1%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.298mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poi Trail mix DV% diff.
Copper 0.166mg 0.985mg 91%
Polyunsaturated fat 0.058g 9.65g 64%
Fats 0.14g 29.4g 45%
Phosphorus 39mg 345mg 44%
Magnesium 24mg 158mg 32%
Monounsaturated fat 0.011g 12.53g 31%
Manganese 0.37mg 1.034mg 29%
Vitamin B1 0.13mg 0.462mg 28%
Protein 0.38g 13.8g 27%
Iron 0.88mg 3.05mg 27%
Zinc 0.22mg 3.22mg 27%
Saturated fat 0.029g 5.55g 25%
Vitamin B3 1.1mg 4.712mg 23%
Calories 112kcal 462kcal 18%
Potassium 183mg 685mg 15%
Vitamin E 2.3mg 15%
Folate 21µg 71µg 13%
Vitamin B2 0.04mg 0.198mg 12%
Vitamin B5 0.293mg 0.895mg 12%
Sodium 12mg 229mg 9%
Carbs 27.23g 44.9g 6%
Calcium 16mg 78mg 6%
Vitamin C 4mg 1.4mg 3%
Choline 16.7mg 3%
Fiber 0.4g 2%
Vitamin B6 0.273mg 0.298mg 2%
Selenium 0.7µg 1%
Vitamin K 1µg 1%
Protein per 100 calories 0.34g 3g N/A
Calories per 10 g protein 2947kcal 335kcal N/A
Weight per 100 calories 89g 22g N/A
Unsaturated / Saturated Fat ratio 2.4 4 N/A
Net carbs 26.83g 44.9g N/A
Sugar 0.39g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.166mg 0%
Threonine 0.482mg 0%
Isoleucine 0.515mg 0%
Leucine 0.89mg 0%
Lysine 0.515mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.658mg 0%
Valine 0.658mg 0%
Histidine 0.357mg 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
14% 29% 45% 9% 3%
Protein: 13.8 g
Fats: 29.4 g
Carbs: 44.9 g
Water: 9.2 g
Other: 2.7 g
Contains more WaterWater +678.7%
Contains more ProteinProtein +3531.6%
Contains more FatsFats +20900%
Contains more CarbsCarbs +64.9%
Contains more OtherOther +342.6%

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
20% 45% 35%
Saturated fat: Sat. Fat 5.55 g
Monounsaturated fat: Mono. Fat 12.53 g
Polyunsaturated fat: Poly. Fat 9.65 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +113809.1%
Contains more Poly. FatPolyunsaturated fat +16537.9%

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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. Trail mix - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167561/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.