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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 A, vitamin C, and vitamin B6.
  • Hash browns cover your daily need for 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.
  • 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 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.
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +533.3%
Contains more CopperCopper +23.5%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +188.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +76.2%
Contains more PotassiumPotassium +40.6%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +275%
~equal in Iron ~0.6mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +1771.4%
Contains more Vitamin B1Vitamin B1 +163.5%
Contains more Vitamin B3Vitamin B3 +167.9%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin KVitamin K +1314.3%
Contains more CholineCholine +31.9%
Contains more Vitamin CVitamin C +240.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Plantain raw DV% diff.
Polyunsaturated fat 5.665g 0.069g 37%
Fats 17.04g 0.37g 26%
Sodium 566mg 4mg 24%
Monounsaturated fat 7.827g 0.032g 19%
Vitamin E 2.62mg 0.14mg 17%
Vitamin C 5.4mg 18.4mg 14%
Starch 25.74g 11%
Saturated fat 2.54g 0.143g 11%
Vitamin B6 0.186mg 0.299mg 9%
Phosphorus 98mg 34mg 9%
Calories 272kcal 122kcal 8%
Vitamin K 9.9µg 0.7µg 8%
Vitamin B1 0.137mg 0.052mg 7%
Manganese 0.158mg 7%
Vitamin B3 1.838mg 0.686mg 7%
Vitamin A 0µg 56µg 6%
Magnesium 21mg 37mg 4%
Potassium 355mg 499mg 4%
Folate 12µg 22µg 3%
Protein 2.58g 1.3g 3%
Zinc 0.36mg 0.14mg 2%
Fiber 2.7g 2.3g 2%
Copper 0.1mg 0.081mg 2%
Selenium 0.4µg 1.5µg 2%
Vitamin B5 0.38mg 0.26mg 2%
Calcium 19mg 3mg 2%
Choline 17.8mg 13.5mg 1%
Carbs 28.88g 31.89g 1%
Vitamin B2 0.038mg 0.054mg 1%
Net carbs 26.18g 29.59g N/A
Iron 0.6mg 0.6mg 0%
Sugar 0.56g 15g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +98.5%
Contains more FatsFats +4505.4%
Contains more OtherOther +92.2%
Contains more CarbsCarbs +10.4%
Contains more WaterWater +32.5%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +24359.4%
Contains more Poly. FatPolyunsaturated fat +8110.1%
Contains less Sat. FatSaturated fat -94.4%

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.