Poi vs. Russet Potato
Nutrition comparison of Poi and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
poi
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in poi and russet potato:
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Poi (Poi) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Poi is high in calories and russet potato has 29% less calories than poi - russet potato has 79 calories per 100 grams and poi has 112 calories.
For macronutrient ratios, poi is lighter in protein, heavier in carbs and similar to russet potato for fat. Poi has a macronutrient ratio of 1:98:1 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Poi | Russet Potato | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | 98% | 89% |
| Fat | 1% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato has 34% less carbohydrates than poi - russet potato has 18.1g of total carbs per 100 grams and poi has 27.2g of carbohydrates.
dietary fiber
Russet potato has 225% more dietary fiber than poi - russet potato has 1.3g of dietary fiber per 100 grams and poi has 0.4g of dietary fiber.
sugar
Russet potato and poi contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and poi has 0.39g of sugar.
Protein
protein
Russet potato has 463% more protein than poi - russet potato has 2.1g of protein per 100 grams and poi has 0.38g of protein.
Fat
saturated fat
Both russet potato and poi are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and poi has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato and poi contain similar amounts of Vitamin C - russet potato has 5.7mg of Vitamin C per 100 grams and poi has 4mg of Vitamin C.
Vitamin A
Poi and russet potato contain similar amounts of Vitamin A - poi has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Poi has 229 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and poi has 2.3mg of Vitamin E.
Vitamin K
Russet potato and poi contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and poi has 1ug of Vitamin K.
The B Vitamins
Both poi and russet potato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Poi | Russet Potato | |
|---|---|---|
| Thiamin | 0.13 MG | 0.082 MG |
| Riboflavin | 0.04 MG | 0.033 MG |
| Niacin | 1.1 MG | 1.035 MG |
| Pantothenic acid | 0.293 MG | 0.301 MG |
| Vitamin B6 | 0.273 MG | 0.345 MG |
| Folate | 21 UG | 14 UG |
Minerals
calcium
Russet potato and poi contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and poi has 16mg of calcium.
iron
Russet potato and poi contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and poi has 0.88mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 128% more potassium than poi - russet potato has 417mg of potassium per 100 grams and poi has 183mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both poi and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Poi | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.01 G |
| Total | 0.018 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both poi and russet potato contain small amounts of linoleic acid.
| Poi | Russet Potato | |
|---|---|---|
| linoleic acid | 0.04 G | 0.032 G |
| Total | 0.04 G | 0.032 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.
Note: The specific food items compared are: Poi (Poi) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Poi g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or poi contain more calories in 100 grams?Poi is high in calories and russet potato has 30% less calories than poi - russet potato has 79 calories in 100g and poi has 112 calories.
Does russet potato or poi have more carbohydrates?
By weight, russet potato has 30% fewer carbohydrates than poi - russet potato has 18.1g of carbs for 100g and poi has 27.2g of carbohydrates.
Does russet potato or poi contain more potassium?
Russet potato is a rich source of potassium and it has 130% more potassium than poi - russet potato has 417mg of potassium in 100 grams and poi has 183mg of potassium.