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  6. Beans vs. Hash browns

Beans vs. Hash browns — In-Depth Nutrition Comparison

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A recap on the differences between beans and hash browns

  • Beans are higher in copper, fiber, zinc, and selenium, yet hash browns are higher in vitamin E, vitamin B3, and vitamin K.
  • Hash browns cover your daily sodium needs 25% more than beans.
  • Beans contain 11 times more selenium than hash browns. While beans contain 4.5µg of selenium, hash browns contain only 0.4µg.
  • The amount of saturated fat in beans is lower.
  • The glycemic index of beans is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Beans 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.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +52.4%
Contains more CalciumCalcium +163.2%
Contains more CopperCopper +106%
Contains more ZincZinc +288.9%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +1025%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +106.9%
~equal in Phosphorus ~98mg

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more FolateFolate +100%
Contains more CholineCholine +73%
Contains more Vitamin CVitamin C +74.2%
Contains more Vitamin EVitamin E +1646.7%
Contains more Vitamin B3Vitamin B3 +327.4%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more Vitamin KVitamin K +1137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.137mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Hash browns DV% diff.
Polyunsaturated fat 0.172g 5.665g 37%
Fats 0.4g 17.04g 26%
Sodium 1mg 566mg 25%
Monounsaturated fat 0.035g 7.827g 19%
Vitamin E 0.15mg 2.62mg 16%
Copper 0.206mg 0.1mg 12%
Saturated fat 0.103g 2.54g 11%
Fiber 5.5g 2.7g 11%
Starch 25.74g 11%
Vitamin B3 0.43mg 1.838mg 9%
Zinc 1.4mg 0.36mg 9%
Calories 105kcal 272kcal 8%
Vitamin K 0.8µg 9.9µg 8%
Vitamin B5 0.38mg 8%
Selenium 4.5µg 0.4µg 7%
Manganese 0.158mg 7%
Protein 4.8g 2.58g 4%
Iron 0.29mg 0.6mg 4%
Vitamin B6 0.13mg 0.186mg 4%
Folate 24µg 12µg 3%
Vitamin C 3.1mg 5.4mg 3%
Carbs 20.49g 28.88g 3%
Calcium 50mg 19mg 3%
Magnesium 32mg 21mg 3%
Choline 30.8mg 17.8mg 2%
Vitamin B2 0.06mg 0.038mg 2%
Potassium 296mg 355mg 2%
Phosphorus 104mg 98mg 1%
Vitamin A 5µg 0µg 1%
Vitamin B1 0.15mg 0.137mg 1%
Net carbs 14.99g 26.18g N/A
Sugar 7.78g 0.56g N/A
Trans fat 0g 0.056g N/A
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 ProteinProtein +86%
Contains more WaterWater +47.4%
Contains more FatsFats +4160%
Contains more CarbsCarbs +40.9%
Contains more OtherOther +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -95.9%
Contains more Mono. FatMonounsaturated fat +22262.9%
Contains more Poly. FatPolyunsaturated fat +3193.6%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.