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  6. French fries vs. Hash browns

French fries vs. Hash browns — In-Depth Nutrition Comparison

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The main differences between french fries and hash browns

  • French fries are richer in vitamin B6, vitamin B3, and potassium, yet hash browns are richer in vitamin E.
  • Daily need coverage for sodium for hash browns is 15% higher.
  • French fries contain 3 times more folate than hash browns. French fries contain 30µg of folate, while hash browns contain 12µg.
  • French fries contain less sodium.
  • Hash browns have a lower glycemic index than french fries.

Food types used in this article are Fast foods, potato, french fried in vegetable oil and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 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 +66.7%
Contains more PotassiumPotassium +63.1%
Contains more IronIron +35%
Contains more CopperCopper +24%
Contains more ZincZinc +38.9%
Contains more PhosphorusPhosphorus +27.6%
Contains less SodiumSodium -62.9%
Contains more ManganeseManganese +56.3%
Contains more SeleniumSelenium +125%
~equal in Calcium ~19mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 B1Vitamin B1 +24.1%
Contains more Vitamin B3Vitamin B3 +63.4%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +13.1%
Contains more FolateFolate +150%
Contains more CholineCholine +106.7%
Contains more Vitamin CVitamin C +14.9%
Contains more Vitamin EVitamin E +56.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Hash browns DV% diff.
Sodium 210mg 566mg 15%
Vitamin B6 0.372mg 0.186mg 14%
Starch 25.74g 11%
Potassium 579mg 355mg 7%
Vitamin B3 3.004mg 1.838mg 7%
Vitamin E 1.67mg 2.62mg 6%
Monounsaturated fat 5.969g 7.827g 5%
Folate 30µg 12µg 5%
Vitamin B5 0.58mg 0.38mg 4%
Phosphorus 125mg 98mg 4%
Fats 14.73g 17.04g 4%
Carbs 41.44g 28.88g 4%
Manganese 0.247mg 0.158mg 4%
Fiber 3.8g 2.7g 4%
Vitamin B1 0.17mg 0.137mg 3%
Copper 0.124mg 0.1mg 3%
Choline 36.8mg 17.8mg 3%
Iron 0.81mg 0.6mg 3%
Magnesium 35mg 21mg 3%
Protein 3.43g 2.58g 2%
Polyunsaturated fat 5.398g 5.665g 2%
Calories 312kcal 272kcal 2%
Saturated fat 2.336g 2.54g 1%
Vitamin K 11.2µg 9.9µg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin C 4.7mg 5.4mg 1%
Zinc 0.5mg 0.36mg 1%
Net carbs 37.64g 26.18g N/A
Calcium 18mg 19mg 0%
Sugar 0.3g 0.56g N/A
Vitamin B2 0.039mg 0.038mg 0%
Trans fat 0.06g 0.056g N/A
Fructose 0.24g 0%
Omega-3 - ALA 0.407g 0.441g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.029g 0.03g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.008g N/A
Omega-6 - Linoleic acid 4.898g 5.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 +32.9%
Contains more CarbsCarbs +43.5%
Contains more FatsFats +15.7%
Contains more WaterWater +27.8%
Contains more OtherOther +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 +31.1%
~equal in Saturated fat ~2.54g
~equal in Polyunsaturated fat ~5.665g

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.