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Hash browns vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between hash browns and avocadoes

  • Hash browns have more phosphorus and vitamin B1; however, avocadoes are higher in vitamin B5, folate, fiber, copper, vitamin K, vitamin B2, and vitamin B6.
  • Hash browns cover your daily need for sodium, 24% more than avocadoes.
  • Hash browns have 2 times more vitamin B1 than avocadoes. While hash browns have 0.137mg of vitamin B1, avocadoes have only 0.067mg.
  • Avocadoes have less sodium.
  • The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Fast foods, potatoes, hash browns, round pieces or patty and Avocados, raw, all commercial varieties.

Infographic

Hash browns vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +58.3%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +11.3%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +36.6%
Contains more CopperCopper +90%
Contains more ZincZinc +77.8%
Contains less SodiumSodium -98.8%
~equal in Iron ~0.55mg
~equal in Selenium ~0.4µg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin EVitamin E +26.6%
Contains more Vitamin B1Vitamin B1 +104.5%
Contains more CholineCholine +25.4%
Contains more Vitamin CVitamin C +85.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B5Vitamin B5 +265.5%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more Vitamin KVitamin K +112.1%
Contains more FolateFolate +575%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.738mg
~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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +29%
Contains more FatsFats +16.2%
Contains more CarbsCarbs +238.6%
Contains more OtherOther +41.1%
Contains more WaterWater +48.6%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Poly. FatPolyunsaturated fat +211.9%
Contains less Sat. FatSaturated fat -16.3%
Contains more Mono. FatMonounsaturated fat +25.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +23300%
Contains more FructoseFructose +100%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +19.4%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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 Avocado
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 Avocado DV% diff.
Polyunsaturated fat 5.665g 1.816g 26%
Sodium 566mg 7mg 24%
Vitamin B5 0.38mg 1.389mg 20%
Folate 12µg 81µg 17%
Fiber 2.7g 6.7g 16%
Starch 25.74g 0.11g 11%
Copper 0.1mg 0.19mg 10%
Vitamin K 9.9µg 21µg 9%
Phosphorus 98mg 52mg 7%
Vitamin B2 0.038mg 0.13mg 7%
Carbs 28.88g 8.53g 7%
Vitamin B1 0.137mg 0.067mg 6%
Calories 272kcal 160kcal 6%
Monounsaturated fat 7.827g 9.799g 5%
Vitamin C 5.4mg 10mg 5%
Vitamin B6 0.186mg 0.257mg 5%
Potassium 355mg 485mg 4%
Vitamin E 2.62mg 2.07mg 4%
Fats 17.04g 14.66g 4%
Zinc 0.36mg 0.64mg 3%
Saturated fat 2.54g 2.126g 2%
Magnesium 21mg 29mg 2%
Choline 17.8mg 14.2mg 1%
Vitamin B3 1.838mg 1.738mg 1%
Protein 2.58g 2g 1%
Manganese 0.158mg 0.142mg 1%
Vitamin A 0µg 7µg 1%
Iron 0.6mg 0.55mg 1%
Calcium 19mg 12mg 1%
Net carbs 26.18g 1.83g N/A
Sugar 0.56g 0.66g N/A
Selenium 0.4µg 0.4µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.24g 0.12g 0%
Omega-3 - ALA 0.441g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.03g 0.015g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g 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 Avocado
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
32%
Avocado
Minerals Daily Need Coverage Score
26%
Hash browns
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 559mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 0.414g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 16)
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.