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  6. Hash browns vs. Chard raw

Hash browns vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between hash browns and chard raw

  • Hash browns have more vitamin B3; however, chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, manganese, and copper.
  • Chard raw covers your daily need for vitamin K, 683% more than hash browns.
  • Hash browns have 85 times more saturated fat than chard raw. While hash browns have 2.54g of saturated fat, chard raw has only 0.03g.
  • 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 Chard, swiss, raw.

Infographic

Hash browns vs Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PhosphorusPhosphorus +113%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +168.4%
Contains more IronIron +200%
Contains more CopperCopper +79%
Contains less SodiumSodium -62.4%
Contains more ManganeseManganese +131.6%
Contains more SeleniumSelenium +125%
~equal in Potassium ~379mg
~equal in Zinc ~0.36mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin EVitamin E +38.6%
Contains more Vitamin B1Vitamin B1 +242.5%
Contains more Vitamin B3Vitamin B3 +359.5%
Contains more Vitamin B5Vitamin B5 +120.9%
Contains more Vitamin B6Vitamin B6 +87.9%
Contains more Vitamin CVitamin C +455.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin KVitamin K +8283.8%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Hash browns Chard raw DV% diff.
Vitamin K 9.9µg 830µg 683%
Polyunsaturated fat 5.665g 0.07g 37%
Vitamin A 0µg 306µg 34%
Vitamin C 5.4mg 30mg 27%
Fats 17.04g 0.2g 26%
Monounsaturated fat 7.827g 0.04g 19%
Iron 0.6mg 1.8mg 15%
Sodium 566mg 213mg 15%
Magnesium 21mg 81mg 14%
Calories 272kcal 19kcal 13%
Starch 25.74g 11%
Saturated fat 2.54g 0.03g 11%
Manganese 0.158mg 0.366mg 9%
Vitamin B3 1.838mg 0.4mg 9%
Copper 0.1mg 0.179mg 9%
Vitamin B1 0.137mg 0.04mg 8%
Carbs 28.88g 3.74g 8%
Phosphorus 98mg 46mg 7%
Vitamin B6 0.186mg 0.099mg 7%
Vitamin E 2.62mg 1.89mg 5%
Fiber 2.7g 1.6g 4%
Vitamin B2 0.038mg 0.09mg 4%
Vitamin B5 0.38mg 0.172mg 4%
Calcium 19mg 51mg 3%
Protein 2.58g 1.8g 2%
Selenium 0.4µg 0.9µg 1%
Potassium 355mg 379mg 1%
Folate 12µg 14µg 1%
Net carbs 26.18g 2.14g N/A
Sugar 0.56g 1.1g N/A
Zinc 0.36mg 0.36mg 0%
Trans fat 0.056g 0g N/A
Choline 17.8mg 18mg 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +43.3%
Contains more FatsFats +8420%
Contains more CarbsCarbs +672.2%
Contains more OtherOther +39.4%
Contains more WaterWater +88.1%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +19467.5%
Contains more Poly. FatPolyunsaturated fat +7992.9%
Contains less Sat. FatSaturated fat -98.8%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.