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  6. Plantain raw vs. Hash browns

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

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Summary of differences between plantain raw and hash browns

  • Plantain raw has more vitamin A, vitamin C, and vitamin B6; however, hash browns are higher in vitamin E, phosphorus, vitamin K, vitamin B3, and vitamin B1.
  • Hash browns cover your daily need for sodium, 24% more than plantain raw.
  • Plantain raw has 564 times more vitamin A than hash browns. While plantain raw has 1127IU of vitamin A, hash browns have only 2IU.
  • Plantain raw has less saturated fat.
  • The glycemic index of hash browns is higher.

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

Infographic

Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +76.2%
Contains more PotassiumPotassium +40.6%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +275%
Contains more CalciumCalcium +533.3%
Contains more CopperCopper +23.5%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +188.2%
~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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +240.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more FolateFolate +83.3%
Contains more Vitamin EVitamin E +1771.4%
Contains more Vitamin B1Vitamin B1 +163.5%
Contains more Vitamin B3Vitamin B3 +167.9%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin KVitamin K +1314.3%
Contains more CholineCholine +31.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Hash browns DV% diff.
Polyunsaturated fat 0.069g 5.665g 37%
Fats 0.37g 17.04g 26%
Sodium 4mg 566mg 24%
Monounsaturated fat 0.032g 7.827g 19%
Vitamin E 0.14mg 2.62mg 17%
Vitamin C 18.4mg 5.4mg 14%
Starch 25.74g 11%
Saturated fat 0.143g 2.54g 11%
Vitamin B6 0.299mg 0.186mg 9%
Phosphorus 34mg 98mg 9%
Calories 122kcal 272kcal 8%
Vitamin K 0.7µg 9.9µg 8%
Vitamin B1 0.052mg 0.137mg 7%
Manganese 0.158mg 7%
Vitamin B3 0.686mg 1.838mg 7%
Vitamin A 56µg 0µg 6%
Magnesium 37mg 21mg 4%
Potassium 499mg 355mg 4%
Folate 22µg 12µg 3%
Protein 1.3g 2.58g 3%
Zinc 0.14mg 0.36mg 2%
Fiber 2.3g 2.7g 2%
Copper 0.081mg 0.1mg 2%
Selenium 1.5µg 0.4µg 2%
Vitamin B5 0.26mg 0.38mg 2%
Calcium 3mg 19mg 2%
Choline 13.5mg 17.8mg 1%
Carbs 31.89g 28.88g 1%
Vitamin B2 0.054mg 0.038mg 1%
Net carbs 29.59g 26.18g N/A
Iron 0.6mg 0.6mg 0%
Sugar 15g 0.56g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +32.5%
Contains more ProteinProtein +98.5%
Contains more FatsFats +4505.4%
Contains more OtherOther +92.2%
~equal in Carbs ~28.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -94.4%
Contains more Mono. FatMonounsaturated fat +24359.4%
Contains more Poly. FatPolyunsaturated fat +8110.1%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.