Hash browns vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on differences between hash browns and beef tenderloin

Beef tenderloin is higher than hash browns in vitamin B12, selenium, zinc, iron, vitamin B2, phosphorus, and choline.
Beef tenderloin covers your daily vitamin B12 needs 103% more than hash browns.
Hash browns contain 10 times more sodium than beef tenderloin. While hash browns contain 566mg of sodium, beef tenderloin contains only 57mg.
The glycemic index of beef tenderloin is lower.

Food varieties used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

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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.

Hash browns

Beef tenderloin

Contains more CalciumCalcium	+111.1%
Contains more ManganeseManganese	+1028.6%

Contains more IronIron	+418.3%
Contains more CopperCopper	+23%
Contains more ZincZinc	+1019.4%
Contains more PhosphorusPhosphorus	+107.1%
Contains less SodiumSodium	-89.9%
Contains more SeleniumSelenium	+5625%

~equal in Magnesium ~22mg

~equal in Potassium ~331mg

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.

Hash browns

Beef tenderloin

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+52.2%
Contains more Vitamin B5Vitamin B5	+52%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+50%

Contains more Vitamin B2Vitamin B2	+584.2%
Contains more Vitamin B3Vitamin B3	+63.2%
Contains more Vitamin B6Vitamin B6	+34.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+411.2%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.46µg	103%
Protein	2.58g	23.9g	43%
Selenium	0.4µg	22.9µg	41%
Zinc	0.36mg	4.03mg	33%
Saturated fat	2.54g	9.72g	33%
Polyunsaturated fat	5.665g	1g	31%
Iron	0.6mg	3.11mg	31%
Cholesterol	0mg	85mg	28%
Sodium	566mg	57mg	22%
Vitamin B2	0.038mg	0.26mg	17%
Vitamin E	2.62mg		17%
Phosphorus	98mg	203mg	15%
Choline	17.8mg	91mg	13%
Fats	17.04g	24.6g	12%
Fiber	2.7g	0g	11%
Starch	25.74g		11%
Carbs	28.88g	0g	10%
Vitamin K	9.9µg		8%
Vitamin B3	1.838mg	3mg	7%
Monounsaturated fat	7.827g	10.27g	6%
Manganese	0.158mg	0.014mg	6%
Vitamin C	5.4mg	0mg	6%
Vitamin B6	0.186mg	0.25mg	5%
Vitamin B1	0.137mg	0.09mg	4%
Calories	272kcal	324kcal	3%
Vitamin B5	0.38mg	0.25mg	3%
Copper	0.1mg	0.123mg	3%
Folate	12µg	8µg	1%
Potassium	355mg	331mg	1%
Calcium	19mg	9mg	1%
Net carbs	26.18g	0g	N/A
Magnesium	21mg	22mg	0%
Sugar	0.56g	0g	N/A
Trans fat	0.056g		N/A
Tryptophan		0.268mg	0%
Threonine		1.044mg	0%
Isoleucine		1.075mg	0%
Leucine		1.889mg	0%
Lysine		1.989mg	0%
Methionine		0.612mg	0%
Phenylalanine		0.933mg	0%
Valine		1.163mg	0%
Histidine		0.818mg	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