Poi vs Spinach, raw
Nutrition comparison per 100 g.
Poi
112 kcal
Spinach, raw
23 kcal
Calories
112 kcal
23 kcal
Protein
0.4 g
2.9 g
Carbs
27.2 g
3.6 g
Fiber
0.4 g
2.2 g
Sugars
0.4 g
0.4 g
Fat
0.1 g
0.4 g
Sodium
12 mg
79 mg
Key takeaways
- Spinach, raw has 79% fewer calories (23 kcal vs 112 kcal).
- Spinach, raw has more protein (2.9 g vs 0.4 g).
- Spinach, raw has more carbs (3.6 g vs 27.2 g).
- Spinach, raw has more fiber (2.2 g vs 0.4 g).
- Poi has more sugars (0.4 g vs 0.4 g).
| Macronutrients | Poi | Spinach, raw |
|---|---|---|
| Calories | 112 kcal | 23 kcal |
| Protein | 0.4 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 27.2 g | 3.6 g |
| Dietary Fiber | 0.4 g | 2.2 g |
| Total Sugars | 0.4 g | 0.4 g |
| Water | 71.6 g | 91.4 g |
| Carbohydrates | Poi | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 27.2 g | 3.6 g |
| Dietary Fiber | 0.4 g | 2.2 g |
| Total Sugars | 0.4 g | 0.4 g |
| Fats & Fatty Acids | Poi | Spinach, raw |
|---|---|---|
| Total Fat | 0.1 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 18.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 40.0 mg | 26.0 mg |
| Protein & Amino Acids | Poi | Spinach, raw |
|---|---|---|
| Protein | 0.4 g | 2.9 g |
| Histidine | ~ | 64.0 mg |
| Isoleucine | ~ | 147.0 mg |
| Leucine | ~ | 223.0 mg |
| Lysine | ~ | 174.0 mg |
| Methionine | ~ | 53.0 mg |
| Phenylalanine | ~ | 129.0 mg |
| Threonine | ~ | 122.0 mg |
| Tryptophan | ~ | 39.0 mg |
| Valine | ~ | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | ~ | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | ~ | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | ~ | 108.0 mg |
| Vitamins | Poi | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | 469.0 mcg |
| Vitamin C | 4.0 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.3 mg | 2.0 mg |
| Vitamin K | 1.0 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 1.1 mg | 0.7 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 21.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.1 mg |
| Choline | 16.7 mg | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Poi | Spinach, raw |
|---|---|---|
| Calcium | 16.0 mg | 99.0 mg |
| Iron | 0.9 mg | 2.7 mg |
| Magnesium | 24.0 mg | 79.0 mg |
| Phosphorus | 39.0 mg | 49.0 mg |
| Potassium | 183.0 mg | 558.0 mg |
| Sodium | 12.0 mg | 79.0 mg |
| Zinc | 0.2 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 0.7 mcg | 1.0 mcg |
| Sterols | Poi | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Poi | Spinach, raw |
|---|---|---|
| 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 | 1.7 g |
Frequently asked questions
Which has fewer calories, Poi or Spinach, raw?
Spinach, raw has fewer calories: 112 kcal for Poi vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Poi or Spinach, raw?
Spinach, raw has more protein: 0.4 g for Poi vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Poi or Spinach, raw?
Spinach, raw has more fiber: 0.4 g for Poi vs 2.2 g for Spinach, raw per 100 g.
Is Poi or Spinach, raw healthier?
Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.