Poi vs Kale, raw
Nutrition comparison per 100 g.
Poi
112 kcal
Kale, raw
35 kcal
Calories
112 kcal
35 kcal
Protein
0.4 g
2.9 g
Carbs
27.2 g
4.4 g
Fiber
0.4 g
4.1 g
Sugars
0.4 g
0.8 g
Fat
0.1 g
1.5 g
Sodium
12 mg
53 mg
Key takeaways
- Kale, raw has 68% fewer calories (35 kcal vs 112 kcal).
- Kale, raw has more protein (2.9 g vs 0.4 g).
- Kale, raw has more carbs (4.4 g vs 27.2 g).
- Kale, raw has more fiber (4.1 g vs 0.4 g).
- Poi has more sugars (0.4 g vs 0.8 g).
| Macronutrients | Poi | Kale, raw |
|---|---|---|
| Calories | 112 kcal | 35 kcal |
| Protein | 0.4 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 27.2 g | 4.4 g |
| Dietary Fiber | 0.4 g | 4.1 g |
| Total Sugars | 0.4 g | 0.8 g |
| Water | 71.6 g | 89.6 g |
| Carbohydrates | Poi | Kale, raw |
|---|---|---|
| Total Carbohydrate | 27.2 g | 4.4 g |
| Dietary Fiber | 0.4 g | 4.1 g |
| Total Sugars | 0.4 g | 0.8 g |
| Fats & Fatty Acids | Poi | Kale, raw |
|---|---|---|
| Total Fat | 0.1 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 18.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 40.0 mg | 138.0 mg |
| Protein & Amino Acids | Poi | Kale, raw |
|---|---|---|
| Protein | 0.4 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Poi | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | 769.0 mcg |
| Vitamin C | 4.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.3 mg | 0.7 mg |
| Vitamin K | 1.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 1.1 mg | 1.2 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate (B9) | 21.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Choline | 16.7 mg | ~ |
| Minerals | Poi | Kale, raw |
|---|---|---|
| Calcium | 16.0 mg | 254.0 mg |
| Iron | 0.9 mg | 1.7 mg |
| Magnesium | 24.0 mg | 34.0 mg |
| Phosphorus | 39.0 mg | 56.0 mg |
| Potassium | 183.0 mg | 447.0 mg |
| Sodium | 12.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 0.7 mcg | 0.9 mcg |
| Sterols | Poi | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Poi | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Poi or Kale, raw?
Kale, raw has fewer calories: 112 kcal for Poi vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Poi or Kale, raw?
Kale, raw has more protein: 0.4 g for Poi vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Poi or Kale, raw?
Kale, raw has more fiber: 0.4 g for Poi vs 4.1 g for Kale, raw per 100 g.
Is Poi or Kale, raw healthier?
Kale, raw is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.