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Hash browns vs. Arugula — In-Depth Nutrition Comparison

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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
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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

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%

Comparison summary table

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

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

Which food is preferable for your diet?

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

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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
20%
Hash browns
41%
Arugula
Minerals Daily Need Coverage Score
26%
Hash browns
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 1.49g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.4)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 539mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 2.454g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.