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  6. Hash browns vs. Black gram

Hash browns vs. Black gram — In-Depth Nutrition Comparison

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How are hash browns and black gram different?

  • Black gram has more copper, iron, fiber, manganese, magnesium, folate, phosphorus, zinc, and potassium than hash browns.
  • Daily need coverage for copper for black gram is 98% higher.
  • Hash browns contain 15 times more sodium than black gram. While hash browns contain 566mg of sodium, black gram contains only 38mg.
  • Black gram has a lower glycemic index (43) than hash browns (56).

Fast foods, potatoes, hash browns, round pieces or patty and Mungo beans, mature seeds, raw are the varieties used in this article.

Infographic

Hash browns vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +1171.4%
Contains more CalciumCalcium +626.3%
Contains more PotassiumPotassium +176.9%
Contains more IronIron +1161.7%
Contains more CopperCopper +881%
Contains more ZincZinc +830.6%
Contains more PhosphorusPhosphorus +286.7%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +866.5%
Contains more SeleniumSelenium +1950%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +99.3%
Contains more Vitamin B2Vitamin B2 +568.4%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B6Vitamin B6 +51.1%
Contains more FolateFolate +1700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Black gram DV% diff.
Copper 0.1mg 0.981mg 98%
Iron 0.6mg 7.57mg 87%
Fiber 2.7g 18.3g 62%
Manganese 0.158mg 1.527mg 60%
Magnesium 21mg 267mg 59%
Folate 12µg 216µg 51%
Protein 2.58g 25.21g 45%
Phosphorus 98mg 379mg 40%
Polyunsaturated fat 5.665g 1.071g 31%
Zinc 0.36mg 3.35mg 27%
Fats 17.04g 1.64g 24%
Sodium 566mg 38mg 23%
Monounsaturated fat 7.827g 0.085g 19%
Potassium 355mg 983mg 18%
Vitamin B2 0.038mg 0.254mg 17%
Vitamin E 2.62mg 17%
Selenium 0.4µg 8.2µg 14%
Calcium 19mg 138mg 12%
Vitamin B5 0.38mg 0.906mg 11%
Vitamin B1 0.137mg 0.273mg 11%
Starch 25.74g 11%
Saturated fat 2.54g 0.114g 11%
Carbs 28.88g 58.99g 10%
Vitamin K 9.9µg 8%
Vitamin B6 0.186mg 0.281mg 7%
Vitamin C 5.4mg 0mg 6%
Choline 17.8mg 3%
Calories 272kcal 341kcal 3%
Vitamin B3 1.838mg 1.447mg 2%
Net carbs 26.18g 40.69g N/A
Sugar 0.56g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +939%
Contains more WaterWater +356.2%
Contains more ProteinProtein +877.1%
Contains more CarbsCarbs +104.3%
Contains more OtherOther +50.7%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +9108.2%
Contains more Poly. FatPolyunsaturated fat +428.9%
Contains less Sat. FatSaturated fat -95.5%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.