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  6. Olive oil vs. Hash browns

Olive oil vs. Hash browns — In-Depth Nutrition Comparison

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How are olive oil and hash browns different?

  • Olive oil is higher in vitamin E and vitamin K; however, hash browns are richer in vitamin B6, phosphorus, vitamin B3, vitamin B1, copper, and fiber.
  • Daily need coverage for vitamin E for olive oil is 78% higher.
  • Olive oil contains 6 times more vitamin K than hash browns. While olive oil contains 60.2µg of vitamin K, hash browns contain only 9.9µg.
  • Hash browns have less saturated fat.
  • Olive oil has a lower glycemic index (0) than hash browns (56).

Oil, olive, salad or cooking and Fast foods, potatoes, hash browns, round pieces or patty are the varieties used in this article.

Infographic

Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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 less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +35400%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~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 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 EVitamin E +447.7%
Contains more Vitamin KVitamin K +508.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5833.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Hash browns DV% diff.
Monounsaturated fat 72.961g 7.827g 163%
Fats 100g 17.04g 128%
Vitamin E 14.35mg 2.62mg 78%
Saturated fat 13.808g 2.54g 51%
Vitamin K 60.2µg 9.9µg 42%
Polyunsaturated fat 10.523g 5.665g 32%
Calories 884kcal 272kcal 31%
Sodium 2mg 566mg 25%
Phosphorus 0mg 98mg 14%
Vitamin B6 0mg 0.186mg 14%
Vitamin B1 0mg 0.137mg 11%
Fiber 0g 2.7g 11%
Copper 0mg 0.1mg 11%
Vitamin B3 0mg 1.838mg 11%
Starch 25.74g 11%
Carbs 0g 28.88g 10%
Potassium 1mg 355mg 10%
Vitamin B5 0mg 0.38mg 8%
Manganese 0mg 0.158mg 7%
Vitamin C 0mg 5.4mg 6%
Protein 0g 2.58g 5%
Magnesium 0mg 21mg 5%
Choline 0.3mg 17.8mg 3%
Vitamin B2 0mg 0.038mg 3%
Zinc 0mg 0.36mg 3%
Folate 0µg 12µg 3%
Calcium 1mg 19mg 2%
Selenium 0µg 0.4µg 1%
Net carbs 0g 26.18g N/A
Iron 0.56mg 0.6mg 0%
Sugar 0g 0.56g N/A
Trans fat 0.056g N/A
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +486.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 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 more Mono. FatMonounsaturated fat +832.2%
Contains more Poly. FatPolyunsaturated fat +85.8%
Contains less Sat. FatSaturated fat -81.6%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.