Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Hash browns
  5. Compare
  6. Hash browns vs. Arugula

Hash browns vs. Arugula — In-Depth Nutrition Comparison

Compare

A recap on differences between hash browns and arugula

  • Hash browns are higher in vitamin E and vitamin B3, yet arugula is higher in vitamin K, vitamin A, folate, calcium, iron, and vitamin C.
  • Arugula covers your daily vitamin K needs 82% more than hash browns.
  • Hash browns contain 30 times more saturated fat than arugula. While hash browns contain 2.54g of saturated fat, arugula contains only 0.086g.
  • The glycemic index of arugula is lower.

Food varieties used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Arugula, raw.

Infographic

Hash browns vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CopperCopper +31.6%
Contains more PhosphorusPhosphorus +88.5%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +123.8%
Contains more CalciumCalcium +742.1%
Contains more IronIron +143.3%
Contains more ZincZinc +30.6%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +103.2%
~equal in Potassium ~369mg

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +509.3%
Contains more Vitamin B1Vitamin B1 +211.4%
Contains more Vitamin B3Vitamin B3 +502.6%
Contains more Vitamin B6Vitamin B6 +154.8%
Contains more CholineCholine +16.3%
Contains more Vitamin CVitamin C +177.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +126.3%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin KVitamin K +997%
Contains more FolateFolate +708.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Arugula DV% diff.
Vitamin K 9.9µg 108.6µg 82%
Polyunsaturated fat 5.665g 0.319g 36%
Fats 17.04g 0.66g 25%
Sodium 566mg 27mg 23%
Folate 12µg 97µg 21%
Monounsaturated fat 7.827g 0.049g 19%
Vitamin E 2.62mg 0.43mg 15%
Calcium 19mg 160mg 14%
Vitamin A 0µg 119µg 13%
Calories 272kcal 25kcal 12%
Saturated fat 2.54g 0.086g 11%
Starch 25.74g 11%
Vitamin C 5.4mg 15mg 11%
Iron 0.6mg 1.46mg 11%
Vitamin B3 1.838mg 0.305mg 10%
Vitamin B6 0.186mg 0.073mg 9%
Carbs 28.88g 3.65g 8%
Vitamin B1 0.137mg 0.044mg 8%
Manganese 0.158mg 0.321mg 7%
Phosphorus 98mg 52mg 7%
Magnesium 21mg 47mg 6%
Vitamin B2 0.038mg 0.086mg 4%
Fiber 2.7g 1.6g 4%
Copper 0.1mg 0.076mg 3%
Zinc 0.36mg 0.47mg 1%
Vitamin B5 0.38mg 0.437mg 1%
Protein 2.58g 2.58g 0%
Net carbs 26.18g 2.05g N/A
Potassium 355mg 369mg 0%
Sugar 0.56g 2.05g N/A
Selenium 0.4µg 0.3µg 0%
Trans fat 0.056g 0g N/A
Choline 17.8mg 15.3mg 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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more FatsFats +2481.8%
Contains more CarbsCarbs +691.2%
Contains more OtherOther +59.3%
Contains more WaterWater +86.1%
~equal in Protein ~2.58g

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +15873.5%
Contains more Poly. FatPolyunsaturated fat +1675.9%
Contains less Sat. FatSaturated fat -96.6%

People also compare

Hash browns
Hash browns vs Cheeseburger
Cheeseburger
Hash browns
Hash browns vs Nachos
Nachos
Hash browns
Hash browns vs Taco
Taco
Arugula
Arugula vs Vegetable
Vegetable
Arugula
Arugula vs Basil
Basil
Arugula
Arugula vs Spinach raw
Spinach raw

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.