Hash browns vs. Dates — In-Depth Nutrition Comparison
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Summary of differences between hash browns and dates
- Hash browns have more vitamin E, vitamin B1, vitamin K, and vitamin C; however, dates are higher in fiber, copper, potassium, and iron.
- Hash browns cover your daily need for sodium, 25% more than dates.
- Hash browns have 79 times more saturated fat than dates. While hash browns have 2.54g of saturated fat, dates have only 0.032g.
- Dates have 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 Dates, deglet noor.
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.
| Contains more ZincZinc | +24.1% |
| Contains more PhosphorusPhosphorus | +58.1% |
| Contains more MagnesiumMagnesium | +104.8% |
| Contains more CalciumCalcium | +105.3% |
| Contains more PotassiumPotassium | +84.8% |
| Contains more IronIron | +70% |
| Contains more CopperCopper | +106% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +65.8% |
| Contains more SeleniumSelenium | +650% |
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.
| Contains more Vitamin CVitamin C | +1250% |
| Contains more Vitamin EVitamin E | +5140% |
| Contains more Vitamin B1Vitamin B1 | +163.5% |
| Contains more Vitamin B3Vitamin B3 | +44.3% |
| Contains more Vitamin B6Vitamin B6 | +12.7% |
| Contains more Vitamin KVitamin K | +266.7% |
| Contains more CholineCholine | +182.5% |
| Contains more Vitamin B2Vitamin B2 | +73.7% |
| Contains more Vitamin B5Vitamin B5 | +55% |
| Contains more FolateFolate | +58.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
17.04 g
Carbs:
28.88 g
Water:
49.27 g
Other:
2.23 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more FatsFats | +4269.2% |
| Contains more WaterWater | +140% |
| Contains more OtherOther | +39.4% |
| Contains more CarbsCarbs | +159.8% |
~equal in
Protein
~2.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.54 g
Monounsaturated fat:
Mono. Fat
7.827 g
Polyunsaturated fat:
Poly. Fat
5.665 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +21641.7% |
| Contains more Poly. FatPolyunsaturated fat | +29715.8% |
| Contains less Sat. FatSaturated fat | -98.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
25.74 g
Sucrose:
0 g
Glucose:
0.31 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +6309.7% |
| Contains more FructoseFructose | +8050% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 5.665g | 0.019g | 38% |
| Fats | 17.04g | 0.39g | 26% |
| Sodium | 566mg | 2mg | 25% |
| Fructose | 0.24g | 19.56g | 24% |
| Fiber | 2.7g | 8g | 21% |
| Monounsaturated fat | 7.827g | 0.036g | 19% |
| Vitamin E | 2.62mg | 0.05mg | 17% |
| Carbs | 28.88g | 75.03g | 15% |
| Copper | 0.1mg | 0.206mg | 12% |
| Saturated fat | 2.54g | 0.032g | 11% |
| Starch | 25.74g | 11% | |
| Potassium | 355mg | 656mg | 9% |
| Vitamin B1 | 0.137mg | 0.052mg | 7% |
| Vitamin K | 9.9µg | 2.7µg | 6% |
| Vitamin C | 5.4mg | 0.4mg | 6% |
| Magnesium | 21mg | 43mg | 5% |
| Iron | 0.6mg | 1.02mg | 5% |
| Phosphorus | 98mg | 62mg | 5% |
| Manganese | 0.158mg | 0.262mg | 5% |
| Selenium | 0.4µg | 3µg | 5% |
| Vitamin B3 | 1.838mg | 1.274mg | 4% |
| Vitamin B5 | 0.38mg | 0.589mg | 4% |
| Vitamin B2 | 0.038mg | 0.066mg | 2% |
| Choline | 17.8mg | 6.3mg | 2% |
| Vitamin B6 | 0.186mg | 0.165mg | 2% |
| Calcium | 19mg | 39mg | 2% |
| Folate | 12µg | 19µg | 2% |
| Calories | 272kcal | 282kcal | 1% |
| Zinc | 0.36mg | 0.29mg | 1% |
| Protein | 2.58g | 2.45g | 0% |
| Net carbs | 26.18g | 67.03g | N/A |
| Sugar | 0.56g | 63.35g | N/A |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% | |
| Omega-3 - ALA | 0.441g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.03g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.008g | 0g | N/A |
| Omega-6 - Linoleic acid | 5.131g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
26%
29%
Comparison summary
Which food is lower in Sugar?
Hash browns is lower in Sugar (difference - 62.79g)
Which food is cheaper?
Hash browns is cheaper (difference - $2)
Which food is richer in vitamins?
Hash browns is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 564mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 2.508g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)