Poi vs. Sweet Potatoes
Nutrition comparison of Poi and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
poi
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in poi and sweet potatoes:
- Sweet potato has more pantothenic acid.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Poi (Poi) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Poi is high in calories and sweet potato has 23% less calories than poi - sweet potato has 86 calories per 100 grams and poi has 112 calories.
For macronutrient ratios, poi is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Poi has a macronutrient ratio of 1:98:1 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Poi | Sweet Potatoes | |
|---|---|---|
| Protein | 1% | 7% |
| Carbohydrates | 98% | 92% |
| Fat | 1% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potato has 26% less carbohydrates than poi - sweet potato has 20.1g of total carbs per 100 grams and poi has 27.2g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 650% more dietary fiber than poi - sweet potato has 3g of dietary fiber per 100 grams and poi has 0.4g of dietary fiber.
sugar
Sweet potatoes and poi contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and poi has 0.39g of sugar.
Protein
protein
Sweet potatoes and poi contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and poi has 0.38g of protein.
Fat
saturated fat
Both sweet potatoes and poi are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and poi has 0.03g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and poi contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and poi has 4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 235 times more Vitamin A than poi - sweet potato has 709ug of Vitamin A per 100 grams and poi has 3ug of Vitamin A.
Vitamin E
Poi has 785% more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and poi has 2.3mg of Vitamin E.
Vitamin K
Sweet potatoes and poi contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and poi has 1ug of Vitamin K.
The B Vitamins
Sweet potato has more pantothenic acid. Both poi and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Poi | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.13 MG | 0.078 MG |
| Riboflavin | 0.04 MG | 0.061 MG |
| Niacin | 1.1 MG | 0.557 MG |
| Pantothenic acid | 0.293 MG | 0.8 MG |
| Vitamin B6 | 0.273 MG | 0.209 MG |
| Folate | 21 UG | 11 UG |
Minerals
calcium
Sweet potato has 88% more calcium than poi - sweet potato has 30mg of calcium per 100 grams and poi has 16mg of calcium.
iron
Sweet potatoes and poi contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and poi has 0.88mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 84% more potassium than poi - sweet potato has 337mg 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, poi has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Poi | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.001 G |
| Total | 0.018 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both poi and sweet potatoes contain small amounts of linoleic acid.
| Poi | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.04 G | 0.013 G |
| Total | 0.04 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Poi g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or poi contain more calories in 100 grams?Poi is high in calories and sweet potato has 20% less calories than poi - sweet potato has 86 calories in 100g and poi has 112 calories.
Does sweet potatoes or poi have more carbohydrates?
By weight, sweet potato has 30% fewer carbohydrates than poi - sweet potato has 20.1g of carbs for 100g and poi has 27.2g of carbohydrates.
Does sweet potatoes or poi contain more potassium?
Sweet potato is a rich source of potassium and it has 80% more potassium than poi - sweet potato has 337mg of potassium in 100 grams and poi has 183mg of potassium.