Poi vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Poi
112 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
112 kcal
160 kcal
Protein
0.4 g
2.0 g
Carbs
27.2 g
8.5 g
Fiber
0.4 g
6.7 g
Sugars
0.4 g
0.7 g
Fat
0.1 g
14.7 g
Sodium
12 mg
7 mg
Key takeaways
- Poi has 30% fewer calories (112 kcal vs 160 kcal).
- Avocados, raw, all commercial varieties has more protein (2.0 g vs 0.4 g).
- Avocados, raw, all commercial varieties has more carbs (8.5 g vs 27.2 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 0.4 g).
- Poi has more sugars (0.4 g vs 0.7 g).
| Macronutrients | Poi | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 112 kcal | 160 kcal |
| Protein | 0.4 g | 2.0 g |
| Total Fat | 0.1 g | 14.7 g |
| Total Carbohydrate | 27.2 g | 8.5 g |
| Dietary Fiber | 0.4 g | 6.7 g |
| Total Sugars | 0.4 g | 0.7 g |
| Water | 71.6 g | 73.2 g |
| Carbohydrates | Poi | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 27.2 g | 8.5 g |
| Dietary Fiber | 0.4 g | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | 0.4 g | 0.7 g |
| Fats & Fatty Acids | Poi | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.1 g | 14.7 g |
| Saturated Fat | 0.0 g | 2.1 g |
| Monounsaturated Fat | 0.0 g | 9.8 g |
| Polyunsaturated Fat | 0.1 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 18.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 40.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Poi | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 0.4 g | 2.0 g |
| Histidine | ~ | 49.0 mg |
| Isoleucine | ~ | 84.0 mg |
| Leucine | ~ | 143.0 mg |
| Lysine | ~ | 132.0 mg |
| Methionine | ~ | 38.0 mg |
| Phenylalanine | ~ | 97.0 mg |
| Threonine | ~ | 73.0 mg |
| Tryptophan | ~ | 25.0 mg |
| Valine | ~ | 107.0 mg |
| Alanine | ~ | 109.0 mg |
| Arginine | ~ | 88.0 mg |
| Aspartic Acid | ~ | 236.0 mg |
| Cystine | ~ | 27.0 mg |
| Glutamic Acid | ~ | 287.0 mg |
| Glycine | ~ | 104.0 mg |
| Proline | ~ | 98.0 mg |
| Serine | ~ | 114.0 mg |
| Tyrosine | ~ | 49.0 mg |
| Vitamins | Poi | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | 7.0 mcg |
| Vitamin C | 4.0 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.3 mg | 2.1 mg |
| Vitamin K | 1.0 mcg | 21.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 1.1 mg | 1.7 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate (B9) | 21.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 1.4 mg |
| Choline | 16.7 mg | 14.2 mg |
| Betaine | ~ | 0.7 mg |
| Minerals | Poi | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 16.0 mg | 12.0 mg |
| Iron | 0.9 mg | 0.6 mg |
| Magnesium | 24.0 mg | 29.0 mg |
| Phosphorus | 39.0 mg | 52.0 mg |
| Potassium | 183.0 mg | 485.0 mg |
| Sodium | 12.0 mg | 7.0 mg |
| Zinc | 0.2 mg | 0.6 mg |
| Copper | 0.2 mg | 0.2 mg |
| Manganese | 0.4 mg | 0.1 mg |
| Selenium | 0.7 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Poi | Avocados, raw, all commercial varieties |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 5.0 mg |
| Stigmasterol | ~ | 2.0 mg |
| Beta-sitosterol | ~ | 76.0 mg |
| Other | Poi | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.6 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Poi or Avocados, raw, all commercial varieties?
Poi has fewer calories: 112 kcal for Poi vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Poi or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more protein: 0.4 g for Poi vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Poi or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 0.4 g for Poi vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Poi or Avocados, raw, all commercial varieties healthier?
Poi is lower in calories, and Avocados, raw, all commercial varieties is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.