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  6. Hash browns vs. Navy bean raw

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

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Important differences between hash browns and navy bean raw

  • Hash browns have less folate, copper, vitamin B1, magnesium, iron, vitamin C, vitamin B2, and manganese.
  • Navy bean raw's daily need coverage for folate is 30% more.
  • Hash browns have 44 times more sodium than navy bean raw. Hash browns have 566mg of sodium, while navy bean raw has 13mg.
  • Hash browns have a higher glycemic index than navy bean raw.

The food varieties used in the comparison are Fast foods, potatoes, hash browns, round pieces or patty and Beans, navy, mature seeds, sprouted, raw.

Infographic

Hash browns vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +15.6%
Contains more MagnesiumMagnesium +381%
Contains more IronIron +221.7%
Contains more CopperCopper +256%
Contains more ZincZinc +147.2%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +158.2%
Contains more SeleniumSelenium +50%
~equal in Phosphorus ~100mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +248.1%
Contains more Vitamin B1Vitamin B1 +184.7%
Contains more Vitamin B2Vitamin B2 +465.8%
Contains more Vitamin B5Vitamin B5 +117.1%
Contains more FolateFolate +1000%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.191mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Navy bean raw DV% diff.
Polyunsaturated fat 5.665g 0.407g 35%
Folate 12µg 132µg 30%
Copper 0.1mg 0.356mg 28%
Fats 17.04g 0.7g 25%
Sodium 566mg 13mg 24%
Vitamin B1 0.137mg 0.39mg 21%
Monounsaturated fat 7.827g 0.052g 19%
Magnesium 21mg 101mg 19%
Vitamin E 2.62mg 17%
Iron 0.6mg 1.93mg 17%
Vitamin C 5.4mg 18.8mg 15%
Vitamin B2 0.038mg 0.215mg 14%
Saturated fat 2.54g 0.085g 11%
Fiber 2.7g 11%
Starch 25.74g 11%
Manganese 0.158mg 0.408mg 11%
Calories 272kcal 67kcal 10%
Vitamin B5 0.38mg 0.825mg 9%
Vitamin K 9.9µg 8%
Protein 2.58g 6.15g 7%
Zinc 0.36mg 0.89mg 5%
Carbs 28.88g 13.05g 5%
Vitamin B3 1.838mg 1.22mg 4%
Choline 17.8mg 3%
Potassium 355mg 307mg 1%
Net carbs 26.18g 13.05g N/A
Calcium 19mg 15mg 0%
Sugar 0.56g N/A
Phosphorus 98mg 100mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B6 0.186mg 0.191mg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +2334.3%
Contains more CarbsCarbs +121.3%
Contains more OtherOther +134.7%
Contains more ProteinProtein +138.4%
Contains more WaterWater +60.6%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +14951.9%
Contains more Poly. FatPolyunsaturated fat +1291.9%
Contains less Sat. FatSaturated fat -96.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.