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Hash browns vs. Cashew — In-Depth Nutrition Comparison

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Summary of differences between hash browns and cashew

  • Hash browns have less copper, iron, phosphorus, manganese, magnesium, zinc, selenium, and vitamin B1 than cashew.
  • Cashew covers your daily need for copper, 233% more than hash browns.
  • Hash browns have 47 times more sodium than cashew. While hash browns have 566mg of sodium, cashew has only 12mg.
  • The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Fast foods, potatoes, hash browns, round pieces or patty and Nuts, cashew nuts, raw.

Infographic

Hash browns vs Cashew 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%
Cashew
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more MagnesiumMagnesium +1290.5%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +85.9%
Contains more IronIron +1013.3%
Contains more CopperCopper +2095%
Contains more ZincZinc +1505.6%
Contains more PhosphorusPhosphorus +505.1%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +947.5%
Contains more SeleniumSelenium +4875%

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%
Cashew
6
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +980%
Contains more Vitamin EVitamin E +191.1%
Contains more Vitamin B3Vitamin B3 +73.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +208.8%
Contains more Vitamin B2Vitamin B2 +52.6%
Contains more Vitamin B5Vitamin B5 +127.4%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more Vitamin KVitamin K +244.4%
Contains more FolateFolate +108.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +847.5%
Contains more ProteinProtein +606.2%
Contains more FatsFats +157.3%
Contains more OtherOther +13.9%
~equal in Carbs ~30.19g

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
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +204%
Contains more Poly. FatPolyunsaturated fat +38.5%

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
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +520%
Contains more FructoseFructose +380%
Contains more SucroseSucrose +∞%
~equal in Starch ~23.49g
~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 Cashew
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hash browns Cashew DV% diff.
Copper 0.1mg 2.195mg 233%
Iron 0.6mg 6.68mg 76%
Phosphorus 98mg 593mg 71%
Magnesium 21mg 292mg 65%
Manganese 0.158mg 1.655mg 65%
Zinc 0.36mg 5.78mg 49%
Fats 17.04g 43.85g 41%
Monounsaturated fat 7.827g 23.797g 40%
Selenium 0.4µg 19.9µg 35%
Protein 2.58g 18.22g 31%
Sodium 566mg 12mg 24%
Saturated fat 2.54g 7.783g 24%
Vitamin B1 0.137mg 0.423mg 24%
Vitamin K 9.9µg 34.1µg 20%
Vitamin B6 0.186mg 0.417mg 18%
Polyunsaturated fat 5.665g 7.845g 15%
Calories 272kcal 553kcal 14%
Vitamin E 2.62mg 0.9mg 11%
Vitamin B5 0.38mg 0.864mg 10%
Potassium 355mg 660mg 9%
Vitamin B3 1.838mg 1.062mg 5%
Vitamin C 5.4mg 0.5mg 5%
Folate 12µg 25µg 3%
Choline 17.8mg 3%
Fiber 2.7g 3.3g 2%
Vitamin B2 0.038mg 0.058mg 2%
Calcium 19mg 37mg 2%
Starch 25.74g 23.49g 1%
Carbs 28.88g 30.19g 0%
Net carbs 26.18g 26.89g N/A
Sugar 0.56g 5.91g N/A
Trans fat 0.056g N/A
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.24g 0.05g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g 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 Cashew
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
32%
Cashew
Minerals Daily Need Coverage Score
26%
Hash browns
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 5.35g)
Which food is lower in Saturated fat?
Hash browns
Hash browns is lower in Saturated fat (difference - 5.243g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 554mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.