White Rice vs. Poi
Nutrition comparison of Cooked White Rice and Poi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
poi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and poi:
- Both white rice and poi are high in calories.
- Poi has more riboflavin and Vitamin B6, however, white rice contains more folate.
- Poi has signficantly more potassium than white rice.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Poi (Poi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and poi are high in calories. White rice has 16% more calories than poi - white rice has 130 calories per 100 grams and poi has 112 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to poi for fat. White rice has a macronutrient ratio of 8:91:2 and for poi, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Poi | |
|---|---|---|
| Protein | 8% | 1% |
| Carbohydrates | 91% | 98% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and poi contain similar amounts of carbs - white rice has 28.6g of total carbs per 100 grams and poi has 27.2g of carbohydrates.
dietary fiber
White rice and poi contain similar amounts of dietary fiber - white rice has 0.3g of dietary fiber per 100 grams and poi has 0.4g of dietary fiber.
sugar
Poi and white rice contain similar amounts of sugar - poi has 0.39g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 526% more protein than poi - white rice has 2.4g of protein per 100 grams and poi has 0.38g of protein.
Fat
saturated fat
Both white rice and poi are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and poi has 0.03g of saturated fat.
Vitamins
Vitamin C
Poi has more Vitamin C than white rice - poi has 4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Poi and white rice contain similar amounts of Vitamin A - poi has 3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Poi has more Vitamin E than white rice - poi has 2.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Poi and white rice contain similar amounts of Vitamin K - poi has 1ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Poi has more riboflavin and Vitamin B6, however, white rice contains more folate. Both white rice and poi contain significant amounts of thiamin, niacin and pantothenic acid.
| White Rice | Poi | |
|---|---|---|
| Thiamin | 0.167 MG | 0.13 MG |
| Riboflavin | 0.016 MG | 0.04 MG |
| Niacin | 1.835 MG | 1.1 MG |
| Pantothenic acid | 0.411 MG | 0.293 MG |
| Vitamin B6 | 0.05 MG | 0.273 MG |
| Folate | 58 UG | 21 UG |
Minerals
calcium
Poi has 433% more calcium than white rice - white rice has 3mg of calcium per 100 grams and poi has 16mg of calcium.
iron
White rice has 69% more iron than poi - white rice has 1.5mg of iron per 100 grams and poi has 0.88mg of iron.
potassium
Poi has signficantly more potassium than white rice - white rice has 29mg of potassium per 100 grams and poi has 183mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and poi contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Poi | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.018 G |
| Total | 0.01 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and poi contain small amounts of linoleic acid.
| White Rice | Poi | |
|---|---|---|
| linoleic acid | 0.046 G | 0.04 G |
| Total | 0.046 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.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Poi (Poi) .
Cooked White Rice 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 white rice or poi contain more calories in 100 grams?Both white rice and poi are high in calories. White rice has 20% more calories than poi - white rice has 130 calories in 100g and poi has 112 calories.
Does white rice or poi have more carbohydrates?
By weight, white rice and poi contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and poi has 27.2g of carbohydrates.