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Hash browns vs. Chayote — In-Depth Nutrition Comparison

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A recap on differences between hash browns and chayote

  • Hash browns are higher in vitamin E, phosphorus, vitamin B1, vitamin B3, vitamin B6, and potassium, yet chayote is higher in folate.
  • Hash browns cover your daily sodium needs 25% more than chayote.
  • Hash browns contain 91 times more saturated fat than chayote. While hash browns contain 2.54g of saturated fat, chayote contains only 0.028g.
  • The amount of sodium in chayote is lower.

Food varieties used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Chayote, fruit, raw.

Infographic

Hash browns vs Chayote 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 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +11.8%
Contains more PotassiumPotassium +184%
Contains more IronIron +76.5%
Contains more PhosphorusPhosphorus +444.4%
Contains more SeleniumSelenium +100%
Contains more CopperCopper +23%
Contains more ZincZinc +105.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +19.6%

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 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Contains more Vitamin EVitamin E +2083.3%
Contains more Vitamin B1Vitamin B1 +448%
Contains more Vitamin B2Vitamin B2 +31%
Contains more Vitamin B3Vitamin B3 +291.1%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B6Vitamin B6 +144.7%
Contains more Vitamin KVitamin K +141.5%
Contains more CholineCholine +93.5%
Contains more Vitamin CVitamin C +42.6%
Contains more FolateFolate +675%
~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
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more ProteinProtein +214.6%
Contains more FatsFats +13007.7%
Contains more CarbsCarbs +540.4%
Contains more OtherOther +643.3%
Contains more WaterWater +91.3%

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
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +78170%
Contains more Poly. FatPolyunsaturated fat +9838.6%
Contains less Sat. FatSaturated fat -98.9%

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 Chayote
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hash browns Chayote DV% diff.
Polyunsaturated fat 5.665g 0.057g 37%
Fats 17.04g 0.13g 26%
Sodium 566mg 2mg 25%
Folate 12µg 93µg 20%
Monounsaturated fat 7.827g 0.01g 20%
Vitamin E 2.62mg 0.12mg 17%
Calories 272kcal 19kcal 13%
Saturated fat 2.54g 0.028g 11%
Starch 25.74g 11%
Phosphorus 98mg 18mg 11%
Vitamin B1 0.137mg 0.025mg 9%
Vitamin B3 1.838mg 0.47mg 9%
Vitamin B6 0.186mg 0.076mg 8%
Carbs 28.88g 4.51g 8%
Potassium 355mg 125mg 7%
Vitamin K 9.9µg 4.1µg 5%
Fiber 2.7g 1.7g 4%
Protein 2.58g 0.82g 4%
Vitamin B5 0.38mg 0.249mg 3%
Zinc 0.36mg 0.74mg 3%
Copper 0.1mg 0.123mg 3%
Iron 0.6mg 0.34mg 3%
Vitamin C 5.4mg 7.7mg 3%
Choline 17.8mg 9.2mg 2%
Magnesium 21mg 12mg 2%
Manganese 0.158mg 0.189mg 1%
Vitamin B2 0.038mg 0.029mg 1%
Net carbs 26.18g 2.81g N/A
Calcium 19mg 17mg 0%
Sugar 0.56g 1.66g N/A
Selenium 0.4µg 0.2µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.011mg 0%
Threonine 0.04mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.039mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.047mg 0%
Valine 0.063mg 0%
Histidine 0.015mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Chayote
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
13%
Chayote
Minerals Daily Need Coverage Score
26%
Hash browns
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 1.1g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.8)
Which food is richer in minerals?
Hash browns
Hash browns is relatively richer in minerals
Which food is richer in vitamins?
Hash browns
Hash browns is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 564mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 2.512g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 56)
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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.