Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Egg white vs. Hash browns — In-Depth Nutrition Comparison

Compare

Significant differences between egg whites and hash browns

  • Egg whites have more selenium and vitamin B2; however, hash browns are richer in vitamin E, vitamin B6, phosphorus, vitamin B1, vitamin B3, and fiber.
  • Egg whites cover your daily selenium needs 36% more than hash browns.
  • Hash browns have 12 times less vitamin B2 than egg whites. Egg whites have 0.439mg of vitamin B2, while hash browns have 0.038mg.
  • Egg whites contain less sodium.
  • Hash browns have a higher glycemic index. The glycemic index of hash browns is 56, while the glycemic index of egg whites is 0.

Specific food types used in this comparison are Egg, white, raw, fresh and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 -70.7%
Contains more SeleniumSelenium +4900%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +117.8%
Contains more IronIron +650%
Contains more CopperCopper +334.8%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +553.3%
Contains more ManganeseManganese +1336.4%

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +1055.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3325%
Contains more Vitamin B3Vitamin B3 +1650.5%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +3620%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +1518.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +322.5%
Contains more WaterWater +77.7%
Contains more FatsFats +9923.5%
Contains more CarbsCarbs +3856.2%
Contains more OtherOther +254%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 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 LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more FructoseFructose +242.9%
~equal in Glucose ~0.31g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Hash browns DV% diff.
Polyunsaturated fat 0g 5.665g 38%
Selenium 20µg 0.4µg 36%
Vitamin B2 0.439mg 0.038mg 31%
Fats 0.17g 17.04g 26%
Monounsaturated fat 0g 7.827g 20%
Protein 10.9g 2.58g 17%
Vitamin E 0mg 2.62mg 17%
Sodium 166mg 566mg 17%
Vitamin B6 0.005mg 0.186mg 14%
Phosphorus 15mg 98mg 12%
Saturated fat 0g 2.54g 12%
Vitamin B3 0.105mg 1.838mg 11%
Vitamin B1 0.004mg 0.137mg 11%
Calories 52kcal 272kcal 11%
Starch 25.74g 11%
Fiber 0g 2.7g 11%
Carbs 0.73g 28.88g 9%
Copper 0.023mg 0.1mg 9%
Vitamin K 0µg 9.9µg 8%
Iron 0.08mg 0.6mg 7%
Manganese 0.011mg 0.158mg 6%
Potassium 163mg 355mg 6%
Vitamin C 0mg 5.4mg 6%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.19mg 0.38mg 4%
Zinc 0.03mg 0.36mg 3%
Choline 1.1mg 17.8mg 3%
Folate 4µg 12µg 2%
Magnesium 11mg 21mg 2%
Calcium 7mg 19mg 1%
Net carbs 0.73g 26.18g N/A
Sugar 0.71g 0.56g N/A
Trans fat 0.056g N/A
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Hash browns
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
10%
Egg white
20%
Hash browns
Minerals Daily Need Coverage Score
17%
Egg white
26%
Hash browns

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.15g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $1)
Which food is richer in minerals?
Hash browns
Hash browns is relatively richer in minerals
Which food is richer in vitamins?
Hash browns
Hash browns is relatively richer in vitamins
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 2.54g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 56)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.