Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

A recap on differences between Mashed potato and Hash browns

  • 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 Sodium in Mashed potato is lower.

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

Infographic

Mashed potato vs Hash browns 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.
Contains less Sodium -45.9%
Contains more Selenium +100%
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%
Equal in Calcium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Contains less Sodium -45.9%
Contains more Selenium +100%
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%
Equal in Calcium - 19

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.
:
Contains more Vitamin A +9150%
Contains more Vitamin B12 +∞%
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%
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%
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%
Contains more Vitamin A +9150%
Contains more Vitamin B12 +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +61.6%
Contains more Protein +56.4%
Contains more Fats +504.3%
Contains more Carbs +97.1%
Contains more Other +77%
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
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
Contains more Water +61.6%
Contains more Protein +56.4%
Contains more Fats +504.3%
Contains more Carbs +97.1%
Contains more Other +77%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Starch +112.7%
Contains more Glucose +55%
Contains more Fructose +20%
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
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
Contains more Sucrose +∞%
Contains more Starch +112.7%
Contains more Glucose +55%
Contains more Fructose +20%

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

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
9%
Mashed potato
21%
Hash browns
Minerals Daily Need Coverage Score
15%
Mashed potato
26%
Hash browns

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