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.
Detailed nutritional comparison of white rice and poi is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of White Rice src
Image of Poi src

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 8:91:1 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 1% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Rice or Poi .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.