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  6. Hash browns vs. Arborio rice

Hash browns vs. Arborio rice — In-Depth Nutrition Comparison

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How are hash browns and arborio rice different?

  • Hash browns are higher in vitamin B6, potassium, phosphorus, and vitamin C; however, arborio rice is richer in selenium, folate, iron, and manganese.
  • Daily need coverage for sodium for hash browns is 25% higher.
  • Arborio rice has less sodium.
  • Hash browns have a lower glycemic index (56) than arborio rice (69).

Fast foods, potatoes, hash browns, round pieces or patty and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Hash browns vs Arborio rice 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +1265.4%
Contains more CopperCopper +38.9%
Contains more PhosphorusPhosphorus +197%
Contains more IronIron +143.3%
Contains more ZincZinc +11.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +125.9%
Contains more SeleniumSelenium +1775%

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
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% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B6Vitamin B6 +215.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more FolateFolate +391.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Arborio rice DV% diff.
Polyunsaturated fat 5.665g 0.05g 37%
Fats 17.04g 0.19g 26%
Sodium 566mg 0mg 25%
Monounsaturated fat 7.827g 0.058g 19%
Vitamin E 2.62mg 17%
Selenium 0.4µg 7.5µg 13%
Folate 12µg 59µg 12%
Saturated fat 2.54g 0.051g 11%
Starch 25.74g 11%
Iron 0.6mg 1.46mg 11%
Fiber 2.7g 11%
Vitamin B6 0.186mg 0.059mg 10%
Potassium 355mg 26mg 10%
Manganese 0.158mg 0.357mg 9%
Phosphorus 98mg 33mg 9%
Vitamin K 9.9µg 8%
Calories 272kcal 130kcal 7%
Vitamin C 5.4mg 0mg 6%
Copper 0.1mg 0.072mg 3%
Magnesium 21mg 8mg 3%
Choline 17.8mg 3%
Calcium 19mg 1mg 2%
Vitamin B1 0.137mg 0.164mg 2%
Vitamin B2 0.038mg 0.016mg 2%
Vitamin B3 1.838mg 1.493mg 2%
Protein 2.58g 2.36g 0%
Carbs 28.88g 28.73g 0%
Net carbs 26.18g 28.73g N/A
Sugar 0.56g N/A
Zinc 0.36mg 0.4mg 0%
Vitamin B5 0.38mg 0.397mg 0%
Trans fat 0.056g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 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
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more FatsFats +8868.4%
Contains more OtherOther +1073.7%
Contains more WaterWater +39.1%
~equal in Protein ~2.36g
~equal in Carbs ~28.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +13394.8%
Contains more Poly. FatPolyunsaturated fat +11230%
Contains less Sat. FatSaturated fat -98%

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.