Popcorn vs. Poi — In-Depth Nutrition Comparison

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Summary of differences between popcorn and poi

Popcorn has more fiber, phosphorus, manganese, iron, magnesium, zinc, copper, and vitamin B3; however, poi is higher in vitamin E and vitamin B6.
Popcorn covers your daily need for fiber, 56% more than poi.
Popcorn has 14 times more zinc than poi. While popcorn has 3.08mg of zinc, poi has only 0.22mg.

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

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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.

Popcorn

Poi

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%

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

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.

Popcorn

Poi

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%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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