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  6. Hash browns vs. Cranberry bean raw

Hash browns vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between hash browns and cranberry bean raw

  • Cranberry bean raw is higher than hash browns in folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, magnesium, zinc, and potassium.
  • Cranberry bean raw covers your daily folate needs 148% more than hash browns.
  • The glycemic index of cranberry bean raw is lower.

Food varieties used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Beans, cranberry (roman), mature seeds, raw.

Infographic

Hash browns vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +642.9%
Contains more CalciumCalcium +568.4%
Contains more PotassiumPotassium +275.2%
Contains more IronIron +733.3%
Contains more CopperCopper +694%
Contains more ZincZinc +908.3%
Contains more PhosphorusPhosphorus +279.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +482.3%
Contains more SeleniumSelenium +3075%

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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +26.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +445.3%
Contains more Vitamin B2Vitamin B2 +460.5%
Contains more Vitamin B5Vitamin B5 +96.8%
Contains more Vitamin B6Vitamin B6 +66.1%
Contains more FolateFolate +4933.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Cranberry bean raw DV% diff.
Folate 12µg 604µg 148%
Fiber 2.7g 24.7g 88%
Copper 0.1mg 0.794mg 77%
Iron 0.6mg 5mg 55%
Vitamin B1 0.137mg 0.747mg 51%
Protein 2.58g 23.03g 41%
Phosphorus 98mg 372mg 39%
Polyunsaturated fat 5.665g 0.527g 34%
Manganese 0.158mg 0.92mg 33%
Magnesium 21mg 156mg 32%
Zinc 0.36mg 3.63mg 30%
Potassium 355mg 1332mg 29%
Sodium 566mg 6mg 24%
Fats 17.04g 1.23g 24%
Selenium 0.4µg 12.7µg 22%
Monounsaturated fat 7.827g 0.106g 19%
Vitamin E 2.62mg 17%
Vitamin B2 0.038mg 0.213mg 13%
Starch 25.74g 11%
Calcium 19mg 127mg 11%
Carbs 28.88g 60.05g 10%
Saturated fat 2.54g 0.316g 10%
Vitamin B6 0.186mg 0.309mg 9%
Vitamin K 9.9µg 8%
Vitamin B5 0.38mg 0.748mg 7%
Vitamin C 5.4mg 0mg 6%
Choline 17.8mg 3%
Calories 272kcal 335kcal 3%
Vitamin B3 1.838mg 1.455mg 2%
Net carbs 26.18g 35.35g N/A
Sugar 0.56g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +1285.4%
Contains more WaterWater +297.7%
Contains more ProteinProtein +792.6%
Contains more CarbsCarbs +107.9%
Contains more OtherOther +48%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +7284%
Contains more Poly. FatPolyunsaturated fat +975%
Contains less Sat. FatSaturated fat -87.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.