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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
17.04 g
Carbs:
28.88 g
Water:
49.27 g
Other:
2.23 g
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
Saturated fat:
Sat. Fat
2.54 g
Monounsaturated fat:
Mono. Fat
7.827 g
Polyunsaturated fat:
Poly. Fat
5.665 g
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.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
41%
Minerals Daily Need Coverage Score
26%
28%
Comparison summary
Which food is lower in Sugar?
Hash browns is lower in Sugar (difference - 1.49g)
Which food is cheaper?
Hash browns is cheaper (difference - $0.4)
Which food contains less Sodium?
Arugula contains less Sodium (difference - 539mg)
Which food is lower in Saturated fat?
Arugula is lower in Saturated fat (difference - 2.454g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.