Poi
FDC 170431cup (240 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 61 · -32 vs Vegetables medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Poi is a strongly nutrient-dense choice at 61 of 100. Within vegetables it ranks 51 of 60. Per 100 grams it is a good source of vitamin e (15% DV). Most of its 112 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | 6% |
| Total fat | 0.14 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 27 g | 10% |
| Dietary fiber | 0.4 g | 1% |
| Sugars | 0.39 g | |
| Protein | 0.38 g | 1% |
| Potassium | 183 mg | 4% |
| Calcium | 16 mg | 1% |
| Iron | 0.88 mg | 5% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 4 mg | 4% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | 2.3 mg | 15% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | 13% |
| Total fat | 0.34 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 29 mg | 1% |
| Carbohydrate | 65 g | 24% |
| Dietary fiber | 0.96 g | 3% |
| Sugars | 0.94 g | |
| Protein | 0.91 g | 2% |
| Potassium | 439 mg | 9% |
| Calcium | 38 mg | 3% |
| Iron | 2.1 mg | 12% |
| Magnesium | 58 mg | 14% |
| Vitamin C | 9.6 mg | 11% |
| Vitamin A | 7.2 µg | 1% |
| Vitamin E | 5.5 mg | 37% |
Source: USDA FoodData Central · Public domain
FDC 170431Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Hearts of palm, rawDensity 63 vs 61Onions, rawDensity 67 vs 61Shallots, rawDensity 68 vs 61