Oats vs. Poi
Nutrition comparison of Oats and Poi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
poi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and poi:
- Both oats and poi are high in calories.
- Oat has more thiamin, riboflavin, pantothenic acid and folate, however, poi contains more Vitamin B6.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
- Poi has 40.9 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Poi (Poi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and poi are high in calories. Oat has 247% more calories than poi - oat has 389 calories per 100 grams and poi has 112 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to poi per calorie. Oats has a macronutrient ratio of 17:67:16 and for poi, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Poi | |
|---|---|---|
| Protein | 17% | 1% |
| Carbohydrates | 67% | 98% |
| Fat | 16% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and poi has 59% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and poi has 27.2g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 25 times more dietary fiber than poi - oat has 10.6g of dietary fiber per 100 grams and poi has 0.4g of dietary fiber.
sugar
Poi and oats contain similar amounts of sugar - poi has 0.39g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 43 times more protein than poi - oat has 16.9g of protein per 100 grams and poi has 0.38g of protein.
Fat
saturated fat
Poi has 40.9 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and poi has 0.03g of saturated fat.
Vitamins
Vitamin C
Poi has more Vitamin C than oat - poi has 4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Poi and oats contain similar amounts of Vitamin A - poi has 3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Poi has more Vitamin E than oat - poi has 2.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Poi and oats contain similar amounts of Vitamin K - poi has 1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, pantothenic acid and folate, however, poi contains more Vitamin B6. Both oats and poi contain significant amounts of niacin.
| Oats | Poi | |
|---|---|---|
| Thiamin | 0.763 MG | 0.13 MG |
| Riboflavin | 0.139 MG | 0.04 MG |
| Niacin | 0.961 MG | 1.1 MG |
| Pantothenic acid | 1.349 MG | 0.293 MG |
| Vitamin B6 | 0.119 MG | 0.273 MG |
| Folate | 56 UG | 21 UG |
Minerals
calcium
Oat is a great source of calcium and it has 238% more calcium than poi - oat has 54mg of calcium per 100 grams and poi has 16mg of calcium.
iron
Oat is an excellent source of iron and it has 436% more iron than poi - oat has 4.7mg of iron per 100 grams and poi has 0.88mg of iron.
potassium
Oat is an excellent source of potassium and it has 134% more potassium than poi - oat has 429mg of potassium per 100 grams and poi has 183mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than poi per 100 grams.
| Oats | Poi | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.018 G |
| Total | 0.111 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than poi per 100 grams.
| Oats | Poi | |
|---|---|---|
| linoleic acid | 2.424 G | 0.04 G |
| Total | 2.424 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oats g
()
|
Daily Values (%) |
Poi g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or poi contain more calories in 100 grams?Both oats and poi are high in calories. Oat has 250% more calories than poi - oat has 389 calories in 100g and poi has 112 calories.
Does oats or poi have more carbohydrates?
By weight, oat is high in carbohydrates and poi has 60% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and poi has 27.2g of carbohydrates.
Does oats or poi contain more iron?
Oat is an abundant source of iron and it has 440% more iron than poi - oat has 4.7mg of iron in 100 grams and poi has 0.88mg of iron.
Does oats or poi contain more potassium?
Oat is a rich source of potassium and it has 130% more potassium than poi - oat has 429mg of potassium in 100 grams and poi has 183mg of potassium.