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Avocado vs. Hash browns — In-Depth Nutrition Comparison

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Summary of differences between avocadoes and hash browns

  • Avocadoes have more vitamin B5, folate, fiber, copper, vitamin K, vitamin B2, and vitamin B6; however, hash browns are higher in phosphorus and vitamin B1.
  • Hash browns cover your daily need for sodium, 24% more than avocadoes.
  • Avocadoes have 7 times more folate than hash browns. While avocadoes have 81µg of folate, hash browns have only 12µg.
  • Avocadoes have less sodium.
  • The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Avocado vs Hash browns infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +36.6%
Contains more CopperCopper +90%
Contains more ZincZinc +77.8%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +58.3%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +11.3%
~equal in Iron ~0.6mg
~equal in Selenium ~0.4µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin CVitamin C +85.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B5Vitamin B5 +265.5%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more Vitamin KVitamin K +112.1%
Contains more FolateFolate +575%
Contains more Vitamin EVitamin E +26.6%
Contains more Vitamin B1Vitamin B1 +104.5%
Contains more CholineCholine +25.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.838mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 WaterWater +48.6%
Contains more ProteinProtein +29%
Contains more FatsFats +16.2%
Contains more CarbsCarbs +238.6%
Contains more OtherOther +41.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -16.3%
Contains more Mono. FatMonounsaturated fat +25.2%
Contains more Poly. FatPolyunsaturated fat +211.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 SucroseSucrose +∞%
Contains more GlucoseGlucose +19.4%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +23300%
Contains more FructoseFructose +100%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Hash browns DV% diff.
Polyunsaturated fat 1.816g 5.665g 26%
Sodium 7mg 566mg 24%
Vitamin B5 1.389mg 0.38mg 20%
Folate 81µg 12µg 17%
Fiber 6.7g 2.7g 16%
Starch 0.11g 25.74g 11%
Copper 0.19mg 0.1mg 10%
Vitamin K 21µg 9.9µg 9%
Phosphorus 52mg 98mg 7%
Vitamin B2 0.13mg 0.038mg 7%
Carbs 8.53g 28.88g 7%
Vitamin B1 0.067mg 0.137mg 6%
Calories 160kcal 272kcal 6%
Monounsaturated fat 9.799g 7.827g 5%
Vitamin C 10mg 5.4mg 5%
Vitamin B6 0.257mg 0.186mg 5%
Potassium 485mg 355mg 4%
Vitamin E 2.07mg 2.62mg 4%
Fats 14.66g 17.04g 4%
Zinc 0.64mg 0.36mg 3%
Saturated fat 2.126g 2.54g 2%
Magnesium 29mg 21mg 2%
Choline 14.2mg 17.8mg 1%
Vitamin B3 1.738mg 1.838mg 1%
Protein 2g 2.58g 1%
Manganese 0.142mg 0.158mg 1%
Vitamin A 7µg 0µg 1%
Iron 0.55mg 0.6mg 1%
Calcium 12mg 19mg 1%
Net carbs 1.83g 26.18g N/A
Sugar 0.66g 0.56g N/A
Selenium 0.4µg 0.4µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0.24g 0%
Omega-3 - ALA 0.111g 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0.03g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Hash browns
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
20%
Hash browns
Minerals Daily Need Coverage Score
21%
Avocado
26%
Hash browns

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 559mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 0.414g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.