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  6. Hash browns vs. Mashed potato

Hash browns vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between Hash browns and Mashed potato

  • Hash browns are higher than Mashed potato in Vitamin E , Vitamin B1, Copper, Vitamin C, Fiber, Phosphorus, and Vitamin B6.
  • Hash browns covers your daily Vitamin E needs 15% more than Mashed potato.
  • The amount of Saturated Fat in Mashed potato is lower.

Food varieties used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Fast foods, potato, mashed.

Infographic

Hash browns vs Mashed potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hash browns
Hash browns
8
:
2
Mashed potato
Mashed potato
Contains more Iron +93.5%
Contains more Magnesium +40%
Contains more Phosphorus +66.1%
Contains more Potassium +24.1%
Contains more Zinc +63.6%
Contains more Copper +185.7%
Contains more Manganese +61.2%
Contains less Sodium -45.9%
Contains more Selenium +100%
Equal in Calcium - 18
Hash browns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Iron +93.5%
Contains more Magnesium +40%
Contains more Phosphorus +66.1%
Contains more Potassium +24.1%
Contains more Zinc +63.6%
Contains more Copper +185.7%
Contains more Manganese +61.2%
Contains less Sodium -45.9%
Contains more Selenium +100%
Equal in Calcium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Hash browns
Hash browns
9
:
2
Mashed potato
Mashed potato
Contains more Vitamin E +523.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +813.3%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B6 +55%
Contains more Folate +33.3%
Contains more Vitamin K +67.8%
Contains more Vitamin A +9150%
Contains more Vitamin B12 +∞%
Hash browns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 53% 0% 19% 35% 9% 35% 23% 43% 9% 0% 25%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin E +523.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +813.3%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B6 +55%
Contains more Folate +33.3%
Contains more Vitamin K +67.8%
Contains more Vitamin A +9150%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hash browns
Hash browns
4
:
1
Mashed potato
Mashed potato
Contains more Protein +56.4%
Contains more Fats +504.3%
Contains more Carbs +97.1%
Contains more Other +77%
Contains more Water +61.6%
Hash browns
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more Protein +56.4%
Contains more Fats +504.3%
Contains more Carbs +97.1%
Contains more Other +77%
Contains more Water +61.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hash browns
Hash browns
2
:
1
Mashed potato
Mashed potato
Contains more Monounsaturated Fat +987.1%
Contains more Polyunsaturated fat +322.1%
Contains less Saturated Fat -77.3%
Hash browns
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +987.1%
Contains more Polyunsaturated fat +322.1%
Contains less Saturated Fat -77.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hash browns
Hash browns
3
:
1
Mashed potato
Mashed potato
Contains more Starch +112.7%
Contains more Glucose +55%
Contains more Fructose +20%
Contains more Sucrose +∞%
Hash browns
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mashed potato
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +112.7%
Contains more Glucose +55%
Contains more Fructose +20%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hash browns Mashed potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Hash browns Mashed potato Opinion
Net carbs 26.18g 13.35g Hash browns
Protein 2.58g 1.65g Hash browns
Fats 17.04g 2.82g Hash browns
Carbs 28.88g 14.65g Hash browns
Calories 272kcal 89kcal Hash browns
Starch 25.74g 12.1g Hash browns
Fructose 0.24g 0.2g Hash browns
Sugar 0.56g 0.5g Mashed potato
Fiber 2.7g 1.3g Hash browns
Calcium 19mg 18mg Hash browns
Iron 0.6mg 0.31mg Hash browns
Magnesium 21mg 15mg Hash browns
Phosphorus 98mg 59mg Hash browns
Potassium 355mg 286mg Hash browns
Sodium 566mg 306mg Mashed potato
Zinc 0.36mg 0.22mg Hash browns
Copper 0.1mg 0.035mg Hash browns
Manganese 0.158mg 0.098mg Hash browns
Selenium 0.4µg 0.8µg Mashed potato
Vitamin A 2IU 185IU Mashed potato
Vitamin A RAE 0µg 43µg Mashed potato
Vitamin E 2.62mg 0.42mg Hash browns
Vitamin C 5.4mg 0mg Hash browns
Vitamin B1 0.137mg 0.015mg Hash browns
Vitamin B2 0.038mg 0.015mg Hash browns
Vitamin B3 1.838mg 1.08mg Hash browns
Vitamin B5 0.38mg Hash browns
Vitamin B6 0.186mg 0.12mg Hash browns
Folate 12µg 9µg Hash browns
Vitamin B12 0µg 0.07µg Mashed potato
Vitamin K 9.9µg 5.9µg Hash browns
Trans Fat 0.056g 0.105g Hash browns
Saturated Fat 2.54g 0.577g Mashed potato
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 7.827g 0.72g Hash browns
Polyunsaturated fat 5.665g 1.342g Hash browns
Omega-6 - Eicosadienoic acid 0.008g 0.001g Hash browns
Omega-6 - Linoleic acid 5.131g 1.146g Hash browns
Omega-6 - Gamma-linoleic acid 0.03g 0g Hash browns
Omega-3 - ALA 0.441g 0.174g Hash browns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Hash browns
9%
Mashed potato
Minerals Daily Need Coverage Score
26%
Hash browns
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 260mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 1.963g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Hash browns
Hash browns is relatively richer in minerals
Which food is richer in vitamins?
Hash browns
Hash browns is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.