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  6. Hash browns vs. Olive oil

Hash browns vs. Olive oil — In-Depth Nutrition Comparison

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How are hash browns and olive oil different?

  • Hash browns are higher in vitamin B6, phosphorus, vitamin B3, vitamin B1, copper, and fiber; however, olive oil is richer in vitamin E and vitamin K.
  • Daily need coverage for vitamin E for olive oil is 78% higher.
  • Olive oil has less sodium.
  • Olive oil has a lower glycemic index (0) than hash browns (56).

Fast foods, potatoes, hash browns, round pieces or patty and Oil, olive, salad or cooking are the varieties used in this article.

Infographic

Hash browns vs Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1800%
Contains more PotassiumPotassium +35400%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.6%
~equal in Iron ~0.56mg

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% 0.12% 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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5833.3%
Contains more Vitamin EVitamin E +447.7%
Contains more Vitamin KVitamin K +508.1%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +486.9%

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
14% 75% 11%
Saturated Fat: Sat. Fat 13.808 g
Monounsaturated Fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated Fat -81.6%
Contains more Mono. FatMonounsaturated Fat +832.2%
Contains more Poly. FatPolyunsaturated fat +85.8%

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 Olive oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hash browns Olive oil Opinion
Calories 272kcal 884kcal Olive oil
Protein 2.58g 0g Hash browns
Fats 17.04g 100g Olive oil
Vitamin C 5.4mg 0mg Hash browns
Net carbs 26.18g 0g Hash browns
Carbs 28.88g 0g Hash browns
Magnesium 21mg 0mg Hash browns
Calcium 19mg 1mg Hash browns
Potassium 355mg 1mg Hash browns
Iron 0.6mg 0.56mg Hash browns
Sugar 0.56g 0g Olive oil
Fiber 2.7g 0g Hash browns
Copper 0.1mg 0mg Hash browns
Zinc 0.36mg 0mg Hash browns
Starch 25.74g Hash browns
Phosphorus 98mg 0mg Hash browns
Sodium 566mg 2mg Olive oil
Vitamin A 2IU 0IU Hash browns
Vitamin E 2.62mg 14.35mg Olive oil
Manganese 0.158mg 0mg Hash browns
Selenium 0.4µg 0µg Hash browns
Vitamin B1 0.137mg 0mg Hash browns
Vitamin B2 0.038mg 0mg Hash browns
Vitamin B3 1.838mg 0mg Hash browns
Vitamin B5 0.38mg 0mg Hash browns
Vitamin B6 0.186mg 0mg Hash browns
Vitamin K 9.9µg 60.2µg Olive oil
Folate 12µg 0µg Hash browns
Trans Fat 0.056g Olive oil
Choline 17.8mg 0.3mg Hash browns
Saturated Fat 2.54g 13.808g Hash browns
Monounsaturated Fat 7.827g 72.961g Olive oil
Polyunsaturated fat 5.665g 10.523g Olive oil
Fructose 0.24g Hash browns
Omega-3 - ALA 0.441g Hash browns
Omega-6 - Gamma-linoleic acid 0.03g Hash browns
Omega-6 - Eicosadienoic acid 0.008g Hash browns
Omega-6 - Linoleic acid 5.131g Hash browns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Olive oil
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
34%
Olive oil
Minerals Daily Need Coverage Score
26%
Hash browns
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 564mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 56)
Which food is lower in Saturated Fat?
Hash browns
Hash browns is lower in Saturated Fat (difference - 11.268g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $1.4)
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 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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.