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  6. Chard raw vs. Hash browns

Chard raw vs. Hash browns — In-Depth Nutrition Comparison

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Summary of differences between chard raw and hash browns

  • Chard raw has more vitamin K, vitamin A, vitamin C, iron, magnesium, manganese, and copper; however, hash browns are higher in vitamin B3.
  • Chard raw covers your daily need for vitamin K, 683% more than hash browns.
  • Chard raw has 3058 times more vitamin A than hash browns. While chard raw has 6116IU of vitamin A, hash browns have only 2IU.
  • Chard raw has less sodium.
  • The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Chard, swiss, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 +285.7%
Contains more CalciumCalcium +168.4%
Contains more IronIron +200%
Contains more CopperCopper +79%
Contains less SodiumSodium -62.4%
Contains more ManganeseManganese +131.6%
Contains more SeleniumSelenium +125%
Contains more PhosphorusPhosphorus +113%
~equal in Potassium ~355mg
~equal in Zinc ~0.36mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 +455.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin KVitamin K +8283.8%
Contains more FolateFolate +16.7%
Contains more Vitamin EVitamin E +38.6%
Contains more Vitamin B1Vitamin B1 +242.5%
Contains more Vitamin B3Vitamin B3 +359.5%
Contains more Vitamin B5Vitamin B5 +120.9%
Contains more Vitamin B6Vitamin B6 +87.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~17.8mg

All nutrients comparison - raw data values

Nutrient Chard raw Hash browns DV% diff.
Vitamin K 830µg 9.9µg 683%
Polyunsaturated fat 0.07g 5.665g 37%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 5.4mg 27%
Fats 0.2g 17.04g 26%
Monounsaturated fat 0.04g 7.827g 19%
Iron 1.8mg 0.6mg 15%
Sodium 213mg 566mg 15%
Magnesium 81mg 21mg 14%
Calories 19kcal 272kcal 13%
Starch 25.74g 11%
Saturated fat 0.03g 2.54g 11%
Manganese 0.366mg 0.158mg 9%
Vitamin B3 0.4mg 1.838mg 9%
Copper 0.179mg 0.1mg 9%
Vitamin B1 0.04mg 0.137mg 8%
Carbs 3.74g 28.88g 8%
Phosphorus 46mg 98mg 7%
Vitamin B6 0.099mg 0.186mg 7%
Vitamin E 1.89mg 2.62mg 5%
Fiber 1.6g 2.7g 4%
Vitamin B2 0.09mg 0.038mg 4%
Vitamin B5 0.172mg 0.38mg 4%
Calcium 51mg 19mg 3%
Protein 1.8g 2.58g 2%
Selenium 0.9µg 0.4µg 1%
Potassium 379mg 355mg 1%
Folate 14µg 12µg 1%
Net carbs 2.14g 26.18g N/A
Sugar 1.1g 0.56g N/A
Zinc 0.36mg 0.36mg 0%
Trans fat 0g 0.056g N/A
Choline 18mg 17.8mg 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +88.1%
Contains more ProteinProtein +43.3%
Contains more FatsFats +8420%
Contains more CarbsCarbs +672.2%
Contains more OtherOther +39.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 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 -98.8%
Contains more Mono. FatMonounsaturated fat +19467.5%
Contains more Poly. FatPolyunsaturated fat +7992.9%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.