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Hash browns vs. Brussels sprouts — In-Depth Nutrition Comparison

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The main differences between hash browns and Brussels sprouts

  • Hash browns are richer in vitamin E and vitamin B3, yet Brussels sprouts are richer in vitamin K, vitamin C, vitamin A, folate, iron, and manganese.
  • Daily need coverage for vitamin K for Brussels sprouts is 139% higher.
  • Hash browns contain 41 times more saturated fat than Brussels sprouts. Hash browns contain 2.54g of saturated fat, while Brussels sprouts contain 0.062g.

Food types used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Brussels sprouts, raw.

Infographic

Hash browns vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +42%
Contains more CalciumCalcium +121.1%
Contains more IronIron +133.3%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +113.3%
Contains more SeleniumSelenium +300%
~equal in Magnesium ~23mg
~equal in Potassium ~389mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin EVitamin E +197.7%
Contains more Vitamin B3Vitamin B3 +146.7%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin CVitamin C +1474.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more Vitamin KVitamin K +1687.9%
Contains more FolateFolate +408.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.139mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.1mg

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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +5580%
Contains more CarbsCarbs +222.7%
Contains more OtherOther +62.8%
Contains more ProteinProtein +31%
Contains more WaterWater +74.5%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +33930.4%
Contains less Sat. FatSaturated fat -97.6%
Contains more Poly. FatPolyunsaturated fat +2600.8%

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
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +161.3%
Contains more FructoseFructose +287.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Brussels sprouts
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hash browns Brussels sprouts DV% diff.
Polyunsaturated fat 5.665g 153g 982%
Vitamin K 9.9µg 177µg 139%
Vitamin C 5.4mg 85mg 88%
Fats 17.04g 0.3g 26%
Sodium 566mg 25mg 24%
Monounsaturated fat 7.827g 0.023g 20%
Folate 12µg 61µg 12%
Vitamin E 2.62mg 0.88mg 12%
Calories 272kcal 43kcal 11%
Starch 25.74g 11%
Saturated fat 2.54g 0.062g 11%
Iron 0.6mg 1.4mg 10%
Manganese 0.158mg 0.337mg 8%
Vitamin B3 1.838mg 0.745mg 7%
Carbs 28.88g 8.95g 7%
Phosphorus 98mg 69mg 4%
Vitamin A 0µg 38µg 4%
Fiber 2.7g 3.8g 4%
Vitamin B2 0.038mg 0.09mg 4%
Copper 0.1mg 0.07mg 3%
Vitamin B6 0.186mg 0.219mg 3%
Selenium 0.4µg 1.6µg 2%
Protein 2.58g 3.38g 2%
Calcium 19mg 42mg 2%
Zinc 0.36mg 0.42mg 1%
Fructose 0.24g 0.93g 1%
Vitamin B5 0.38mg 0.309mg 1%
Potassium 355mg 389mg 1%
Net carbs 26.18g 5.15g N/A
Magnesium 21mg 23mg 0%
Sugar 0.56g 2.2g N/A
Vitamin B1 0.137mg 0.139mg 0%
Trans fat 0.056g 0g N/A
Choline 17.8mg 19.1mg 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Brussels sprouts
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
73%
Brussels sprouts
Minerals Daily Need Coverage Score
26%
Hash browns
24%
Brussels sprouts

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 1.64g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 56)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.4)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 541mg)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 2.478g)
Which food is richer in minerals?
Brussels sprouts
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.