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  6. Green beans vs. Hash browns

Green beans vs. Hash browns — In-Depth Nutrition Comparison

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How are green beans and hash browns different?

  • Green beans are higher in vitamin K and vitamin A; however, hash browns are richer in vitamin E, vitamin B6, phosphorus, vitamin B3, potassium, and vitamin B5.
  • Daily need coverage for vitamin K for green beans is 32% higher.
  • Green beans contain 317 times more vitamin A than hash browns. While green beans contain 633IU of vitamin A, hash browns contain only 2IU.
  • Green beans have less saturated fat.
  • Green beans have a lower glycemic index (20) than hash browns (56).

Beans, snap, green, cooked, boiled, drained, without salt and Fast foods, potatoes, hash browns, round pieces or patty are the varieties used in this article.

Infographic

Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 CalciumCalcium +131.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +80.4%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +143.2%
Contains more CopperCopper +75.4%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +237.9%
Contains more SeleniumSelenium +100%
~equal in Iron ~0.6mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +79.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +155.3%
Contains more Vitamin KVitamin K +383.8%
Contains more FolateFolate +175%
Contains more Vitamin EVitamin E +469.6%
Contains more Vitamin B1Vitamin B1 +85.1%
Contains more Vitamin B3Vitamin B3 +199.3%
Contains more Vitamin B5Vitamin B5 +413.5%
Contains more Vitamin B6Vitamin B6 +232.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~17.8mg

All nutrients comparison - raw data values

Nutrient Green beans Hash browns DV% diff.
Polyunsaturated fat 0.145g 5.665g 37%
Vitamin K 47.9µg 9.9µg 32%
Fats 0.28g 17.04g 26%
Sodium 1mg 566mg 25%
Monounsaturated fat 0.011g 7.827g 20%
Vitamin E 0.46mg 2.62mg 14%
Calories 35kcal 272kcal 12%
Starch 25.74g 11%
Saturated fat 0.064g 2.54g 11%
Vitamin B6 0.056mg 0.186mg 10%
Phosphorus 29mg 98mg 10%
Vitamin B3 0.614mg 1.838mg 8%
Carbs 7.88g 28.88g 7%
Vitamin B5 0.074mg 0.38mg 6%
Potassium 146mg 355mg 6%
Manganese 0.285mg 0.158mg 6%
Copper 0.057mg 0.1mg 5%
Vitamin B1 0.074mg 0.137mg 5%
Folate 33µg 12µg 5%
Vitamin C 9.7mg 5.4mg 5%
Vitamin B2 0.097mg 0.038mg 5%
Vitamin A 32µg 0µg 4%
Calcium 44mg 19mg 3%
Fiber 3.2g 2.7g 2%
Protein 1.89g 2.58g 1%
Iron 0.65mg 0.6mg 1%
Magnesium 18mg 21mg 1%
Zinc 0.25mg 0.36mg 1%
Net carbs 4.68g 26.18g N/A
Sugar 3.63g 0.56g N/A
Selenium 0.2µg 0.4µg 0%
Trans fat 0g 0.056g N/A
Choline 16.9mg 17.8mg 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +81.1%
Contains more ProteinProtein +36.5%
Contains more FatsFats +5985.7%
Contains more CarbsCarbs +266.5%
Contains more OtherOther +205.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -97.5%
Contains more Mono. FatMonounsaturated fat +71054.5%
Contains more Poly. FatPolyunsaturated fat +3806.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.