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  6. Hash browns vs. Plantain raw

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

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Summary of differences between Hash browns and Plantain raw

  • Hash browns have more Vitamin E , Phosphorus, Vitamin K, Vitamin B3, and Vitamin B1, however, Plantain raw is higher in Vitamin C, Vitamin B6, and Vitamin A RAE.
  • Hash browns covers your daily need of Sodium 24% more than Plantain raw.
  • Hash browns have 19 times more Vitamin E than Plantain raw. While Hash browns have 2.62mg of Vitamin E , Plantain raw has only 0.14mg.
  • Plantain raw has less Sodium.

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

Infographic

Hash browns vs Plantain 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.
Hash browns
Hash browns
5
:
4
Plantain raw
Plantain raw
Contains more Calcium +533.3%
Contains more Phosphorus +188.2%
Contains more Zinc +157.1%
Contains more Copper +23.5%
Contains more Magnesium +76.2%
Contains more Potassium +40.6%
Contains less Sodium -99.3%
Contains more Selenium +275%
Equal in Iron - 0.6
Hash browns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +533.3%
Contains more Phosphorus +188.2%
Contains more Zinc +157.1%
Contains more Copper +23.5%
Contains more Magnesium +76.2%
Contains more Potassium +40.6%
Contains less Sodium -99.3%
Contains more Selenium +275%
Equal in Iron - 0.6

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.
Hash browns
Hash browns
5
:
5
Plantain raw
Plantain raw
Contains more Vitamin E +1771.4%
Contains more Vitamin B1 +163.5%
Contains more Vitamin B3 +167.9%
Contains more Vitamin B5 +46.2%
Contains more Vitamin K +1314.3%
Contains more Vitamin A +56250%
Contains more Vitamin C +240.7%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B6 +60.8%
Contains more Folate +83.3%
Hash browns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 53% 0% 19% 35% 9% 35% 23% 43% 9% 0% 25%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +1771.4%
Contains more Vitamin B1 +163.5%
Contains more Vitamin B3 +167.9%
Contains more Vitamin B5 +46.2%
Contains more Vitamin K +1314.3%
Contains more Vitamin A +56250%
Contains more Vitamin C +240.7%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B6 +60.8%
Contains more Folate +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hash browns
Hash browns
3
:
2
Plantain raw
Plantain raw
Contains more Protein +98.5%
Contains more Fats +4505.4%
Contains more Other +92.2%
Contains more Carbs +10.4%
Contains more Water +32.5%
Hash browns
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
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +98.5%
Contains more Fats +4505.4%
Contains more Other +92.2%
Contains more Carbs +10.4%
Contains more Water +32.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hash browns
Hash browns
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +24359.4%
Contains more Polyunsaturated fat +8110.1%
Contains less Saturated Fat -94.4%
Hash browns
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +24359.4%
Contains more Polyunsaturated fat +8110.1%
Contains less Saturated Fat -94.4%

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 Plantain raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hash browns Plantain raw Opinion
Net carbs 26.18g 29.59g Plantain raw
Protein 2.58g 1.3g Hash browns
Fats 17.04g 0.37g Hash browns
Carbs 28.88g 31.89g Plantain raw
Calories 272kcal 122kcal Hash browns
Starch 25.74g Hash browns
Fructose 0.24g Hash browns
Sugar 0.56g 15g Hash browns
Fiber 2.7g 2.3g Hash browns
Calcium 19mg 3mg Hash browns
Iron 0.6mg 0.6mg
Magnesium 21mg 37mg Plantain raw
Phosphorus 98mg 34mg Hash browns
Potassium 355mg 499mg Plantain raw
Sodium 566mg 4mg Plantain raw
Zinc 0.36mg 0.14mg Hash browns
Copper 0.1mg 0.081mg Hash browns
Manganese 0.158mg Hash browns
Selenium 0.4µg 1.5µg Plantain raw
Vitamin A 2IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 2.62mg 0.14mg Hash browns
Vitamin C 5.4mg 18.4mg Plantain raw
Vitamin B1 0.137mg 0.052mg Hash browns
Vitamin B2 0.038mg 0.054mg Plantain raw
Vitamin B3 1.838mg 0.686mg Hash browns
Vitamin B5 0.38mg 0.26mg Hash browns
Vitamin B6 0.186mg 0.299mg Plantain raw
Folate 12µg 22µg Plantain raw
Vitamin K 9.9µg 0.7µg Hash browns
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Trans Fat 0.056g 0g Plantain raw
Saturated Fat 2.54g 0.143g Plantain raw
Monounsaturated Fat 7.827g 0.032g Hash browns
Polyunsaturated fat 5.665g 0.069g Hash browns
Omega-6 - Eicosadienoic acid 0.008g Hash browns
Omega-6 - Linoleic acid 5.131g Hash browns
Omega-6 - Gamma-linoleic acid 0.03g Hash browns
Omega-3 - ALA 0.441g Hash browns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
21%
Hash browns
23%
Plantain raw
Minerals Daily Need Coverage Score
26%
Hash browns
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 562mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 2.397g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 14.44g)
Which food is richer in minerals?
Hash browns
Hash browns is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.