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  6. Rapini vs. Hash browns

Rapini vs. Hash browns — In-Depth Nutrition Comparison

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Important differences between Rapini and Hash browns

  • Hash browns have less Vitamin K, Iron, Folate, Vitamin C, Vitamin A RAE, Manganese, Calcium, and Vitamin B2.
  • Rapini's daily need coverage for Vitamin K is 178% more.
  • Rapini is lower in Sodium.

The food varieties used in the comparison are Broccoli raab, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Rapini 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.
Rapini
Rapini
7
:
3
Hash browns
Hash browns
Contains more Calcium +468.4%
Contains more Iron +256.7%
Contains less Sodium -94.2%
Contains more Zinc +113.9%
Contains more Manganese +150%
Contains more Selenium +150%
Contains more Phosphorus +34.2%
Contains more Potassium +81.1%
Contains more Copper +138.1%
Equal in Magnesium - 21
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Hash browns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Contains more Calcium +468.4%
Contains more Iron +256.7%
Contains less Sodium -94.2%
Contains more Zinc +113.9%
Contains more Manganese +150%
Contains more Selenium +150%
Contains more Phosphorus +34.2%
Contains more Potassium +81.1%
Contains more Copper +138.1%
Equal in Magnesium - 21

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.
Rapini
Rapini
6
:
4
Hash browns
Hash browns
Contains more Vitamin A +131000%
Contains more Vitamin C +274.1%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B2 +239.5%
Contains more Folate +591.7%
Contains more Vitamin K +2162.6%
Contains more Vitamin E +61.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +18%
Equal in Vitamin B6 - 0.186
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Hash browns
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 +131000%
Contains more Vitamin C +274.1%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B2 +239.5%
Contains more Folate +591.7%
Contains more Vitamin K +2162.6%
Contains more Vitamin E +61.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B5 +18%
Equal in Vitamin B6 - 0.186

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
2
:
3
Hash browns
Hash browns
Contains more Protein +22.9%
Contains more Water +87.8%
Contains more Fats +3377.6%
Contains more Carbs +913.3%
Contains more Other +137.2%
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Hash browns
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 Protein +22.9%
Contains more Water +87.8%
Contains more Fats +3377.6%
Contains more Carbs +913.3%
Contains more Other +137.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Hash browns
Hash browns
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +30003.8%
Contains more Polyunsaturated fat +4257.7%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Hash browns
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +30003.8%
Contains more Polyunsaturated fat +4257.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rapini
Rapini
1
:
3
Hash browns
Hash browns
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +210%
Contains more Fructose +41.2%
Rapini
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Hash browns
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 +∞%
Contains more Glucose +210%
Contains more Fructose +41.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rapini Hash browns Opinion
Net carbs 0.15g 26.18g Hash browns
Protein 3.17g 2.58g Rapini
Fats 0.49g 17.04g Hash browns
Carbs 2.85g 28.88g Hash browns
Calories 22kcal 272kcal Hash browns
Starch 25.74g Hash browns
Fructose 0.17g 0.24g Hash browns
Sugar 0.38g 0.56g Rapini
Fiber 2.7g 2.7g
Calcium 108mg 19mg Rapini
Iron 2.14mg 0.6mg Rapini
Magnesium 22mg 21mg Rapini
Phosphorus 73mg 98mg Hash browns
Potassium 196mg 355mg Hash browns
Sodium 33mg 566mg Rapini
Zinc 0.77mg 0.36mg Rapini
Copper 0.042mg 0.1mg Hash browns
Manganese 0.395mg 0.158mg Rapini
Selenium 1µg 0.4µg Rapini
Vitamin A 2622IU 2IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 2.62mg Hash browns
Vitamin C 20.2mg 5.4mg Rapini
Vitamin B1 0.162mg 0.137mg Rapini
Vitamin B2 0.129mg 0.038mg Rapini
Vitamin B3 1.221mg 1.838mg Hash browns
Vitamin B5 0.322mg 0.38mg Hash browns
Vitamin B6 0.171mg 0.186mg Hash browns
Folate 83µg 12µg Rapini
Vitamin K 224µg 9.9µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Trans Fat 0g 0.056g Rapini
Saturated Fat 0.05g 2.54g Rapini
Monounsaturated Fat 0.026g 7.827g Hash browns
Polyunsaturated fat 0.13g 5.665g Hash browns
Omega-6 - Eicosadienoic acid 0g 0.008g Hash browns
Omega-6 - Linoleic acid 5.131g Hash browns
Omega-6 - Gamma-linoleic acid 0.03g Hash browns
Omega-3 - ALA 0.441g Hash browns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Hash browns
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86%
Rapini
21%
Hash browns
Minerals Daily Need Coverage Score
27%
Rapini
26%
Hash browns

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 533mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 2.49g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 24)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.4)
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.