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Brussels sprouts vs. Hash browns — In-Depth Nutrition Comparison

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The main differences between Brussels sprouts and hash browns

  • Brussels sprouts are richer in vitamin K, vitamin C, vitamin A, folate, iron, and manganese, yet hash browns are richer in vitamin E and vitamin B3.
  • Daily need coverage for vitamin K for Brussels sprouts is 139% higher.
  • Brussels sprouts contain 377 times more vitamin A than hash browns. Brussels sprouts contain 754IU of vitamin A, while hash browns contain 2IU.
  • Brussels sprouts contain less sodium.

Food types used in this article are Brussels sprouts, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +121.1%
Contains more IronIron +133.3%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +113.3%
Contains more SeleniumSelenium +300%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +42%
~equal in Magnesium ~21mg
~equal in Potassium ~355mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
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 +1474.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more Vitamin KVitamin K +1687.9%
Contains more FolateFolate +408.3%
Contains more Vitamin EVitamin E +197.7%
Contains more Vitamin B3Vitamin B3 +146.7%
Contains more Vitamin B5Vitamin B5 +23%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.137mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~17.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +31%
Contains more WaterWater +74.5%
Contains more FatsFats +5580%
Contains more CarbsCarbs +222.7%
Contains more OtherOther +62.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 -97.6%
Contains more Poly. FatPolyunsaturated fat +2600.8%
Contains more Mono. FatMonounsaturated fat +33930.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 +161.3%
Contains more FructoseFructose +287.5%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brussels sprouts Hash browns DV% diff.
Polyunsaturated fat 153g 5.665g 982%
Vitamin K 177µg 9.9µg 139%
Vitamin C 85mg 5.4mg 88%
Fats 0.3g 17.04g 26%
Sodium 25mg 566mg 24%
Monounsaturated fat 0.023g 7.827g 20%
Folate 61µg 12µg 12%
Vitamin E 0.88mg 2.62mg 12%
Calories 43kcal 272kcal 11%
Starch 25.74g 11%
Saturated fat 0.062g 2.54g 11%
Iron 1.4mg 0.6mg 10%
Manganese 0.337mg 0.158mg 8%
Vitamin B3 0.745mg 1.838mg 7%
Carbs 8.95g 28.88g 7%
Phosphorus 69mg 98mg 4%
Vitamin A 38µg 0µg 4%
Fiber 3.8g 2.7g 4%
Vitamin B2 0.09mg 0.038mg 4%
Copper 0.07mg 0.1mg 3%
Vitamin B6 0.219mg 0.186mg 3%
Selenium 1.6µg 0.4µg 2%
Protein 3.38g 2.58g 2%
Calcium 42mg 19mg 2%
Zinc 0.42mg 0.36mg 1%
Fructose 0.93g 0.24g 1%
Vitamin B5 0.309mg 0.38mg 1%
Potassium 389mg 355mg 1%
Net carbs 5.15g 26.18g N/A
Magnesium 23mg 21mg 0%
Sugar 2.2g 0.56g N/A
Vitamin B1 0.139mg 0.137mg 0%
Trans fat 0g 0.056g N/A
Choline 19.1mg 17.8mg 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 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
Brussels sprouts 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
73%
Brussels sprouts
20%
Hash browns
Minerals Daily Need Coverage Score
24%
Brussels sprouts
26%
Hash browns

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 1.64g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 56)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.4)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 541mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 2.478g)
Which food is richer in minerals?
Brussels sprouts
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.