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  6. Kidney beans raw vs. Hash browns

Kidney beans raw vs. Hash browns — In-Depth Nutrition Comparison

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Summary of differences between kidney beans raw and hash browns

  • Hash browns have less folate, copper, iron, fiber, phosphorus, manganese, vitamin B1, potassium, and magnesium than kidney beans raw.
  • Kidney beans raw covers your daily need for folate, 96% more than hash browns.
  • Kidney beans raw has 14 times more iron than hash browns. While kidney beans raw has 8.2mg of iron, hash browns have only 0.6mg.
  • Kidney beans raw has less sodium.
  • The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Kidney beans raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +566.7%
Contains more CalciumCalcium +652.6%
Contains more PotassiumPotassium +296.1%
Contains more IronIron +1266.7%
Contains more CopperCopper +858%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +315.3%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +546.2%
Contains more SeleniumSelenium +700%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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 B1Vitamin B1 +286.1%
Contains more Vitamin B2Vitamin B2 +476.3%
Contains more Vitamin B3Vitamin B3 +12.1%
Contains more Vitamin B5Vitamin B5 +105.3%
Contains more Vitamin B6Vitamin B6 +113.4%
Contains more Vitamin KVitamin K +91.9%
Contains more FolateFolate +3183.3%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin EVitamin E +1090.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +814%
Contains more CarbsCarbs +107.8%
Contains more OtherOther +71.7%
Contains more FatsFats +1953%
Contains more WaterWater +319.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -95.3%
Contains more Mono. FatMonounsaturated fat +12129.7%
Contains more Poly. FatPolyunsaturated fat +1139.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Hash browns DV% diff.
Folate 394µg 12µg 96%
Iron 8.2mg 0.6mg 95%
Copper 0.958mg 0.1mg 95%
Fiber 24.9g 2.7g 89%
Phosphorus 407mg 98mg 44%
Protein 23.58g 2.58g 42%
Manganese 1.021mg 0.158mg 38%
Polyunsaturated fat 0.457g 5.665g 35%
Vitamin B1 0.529mg 0.137mg 33%
Potassium 1406mg 355mg 31%
Magnesium 140mg 21mg 28%
Fats 0.83g 17.04g 25%
Sodium 24mg 566mg 24%
Zinc 2.79mg 0.36mg 22%
Monounsaturated fat 0.064g 7.827g 19%
Vitamin E 0.22mg 2.62mg 16%
Vitamin B6 0.397mg 0.186mg 16%
Vitamin B2 0.219mg 0.038mg 14%
Calcium 143mg 19mg 12%
Starch 25.74g 11%
Saturated fat 0.12g 2.54g 11%
Carbs 60.01g 28.88g 10%
Vitamin B5 0.78mg 0.38mg 8%
Vitamin K 19µg 9.9µg 8%
Selenium 3.2µg 0.4µg 5%
Choline 17.8mg 3%
Calories 333kcal 272kcal 3%
Vitamin B3 2.06mg 1.838mg 1%
Vitamin C 4.5mg 5.4mg 1%
Net carbs 35.11g 26.18g N/A
Sugar 2.23g 0.56g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Hash browns
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
56%
Kidney beans raw
20%
Hash browns
Minerals Daily Need Coverage Score
130%
Kidney beans raw
26%
Hash browns

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 542mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 2.42g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 1.67g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.