Hash browns vs. Fajita — In-Depth Nutrition Comparison

Compare

How are hash browns and fajita different?

Hash browns are higher in vitamin E and fiber; however, fajita is richer in selenium, phosphorus, vitamin B12, vitamin B3, vitamin B6, and vitamin B2.
Daily need coverage for selenium for fajita is 30% higher.
Hash browns have less sodium.
Fajita has a lower glycemic index (42) than hash browns (56).

Fast foods, potatoes, hash browns, round pieces or patty and USDA Commodity, chicken fajita strips, frozen are the varieties used in this article.

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

Fajita

Contains more CalciumCalcium	+46.2%
Contains more PotassiumPotassium	+25%
Contains more CopperCopper	+233.3%
Contains less SodiumSodium	-29.2%
Contains more ManganeseManganese	+139.4%

Contains more IronIron	+65%
Contains more ZincZinc	+280.6%
Contains more PhosphorusPhosphorus	+182.7%
Contains more SeleniumSelenium	+4075%

~equal in Magnesium ~22mg

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

Fajita

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+1090.9%
Contains more Vitamin B1Vitamin B1	+37%
Contains more Vitamin KVitamin K	+4850%
Contains more FolateFolate	+200%

Contains more Vitamin B2Vitamin B2	+460.5%
Contains more Vitamin B3Vitamin B3	+160%
Contains more Vitamin B5Vitamin B5	+91.1%
Contains more Vitamin B6Vitamin B6	+108.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+280.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Protein	2.58g	18.56g	32%
Polyunsaturated fat	5.665g	1.089g	31%
Selenium	0.4µg	16.7µg	30%
Cholesterol	0mg	88mg	29%
Phosphorus	98mg	277mg	26%
Vitamin B12	0µg	0.54µg	23%
Vitamin B3	1.838mg	4.779mg	18%
Fats	17.04g	5.73g	17%
Vitamin E	2.62mg	0.22mg	16%
Vitamin B6	0.186mg	0.387mg	15%
Monounsaturated fat	7.827g	2.333g	14%
Vitamin B2	0.038mg	0.213mg	13%
Fiber	2.7g	0g	11%
Starch	25.74g		11%
Sodium	566mg	799mg	10%
Zinc	0.36mg	1.37mg	9%
Choline	17.8mg	67.8mg	9%
Carbs	28.88g	2.23g	9%
Vitamin K	9.9µg	0.2µg	8%
Copper	0.1mg	0.03mg	8%
Calories	272kcal	135kcal	7%
Vitamin B5	0.38mg	0.726mg	7%
Vitamin C	5.4mg	0mg	6%
Iron	0.6mg	0.99mg	5%
Manganese	0.158mg	0.066mg	4%
Saturated fat	2.54g	1.596g	4%
Vitamin B1	0.137mg	0.1mg	3%
Potassium	355mg	284mg	2%
Folate	12µg	4µg	2%
Calcium	19mg	13mg	1%
Net carbs	26.18g	2.23g	N/A
Magnesium	21mg	22mg	0%
Sugar	0.56g	0g	N/A
Trans fat	0.056g		N/A
Tryptophan		0.2mg	0%
Threonine		0.452mg	0%
Isoleucine		0.813mg	0%
Leucine		1.56mg	0%
Lysine		1.857mg	0%
Methionine		0.552mg	0%
Phenylalanine		0.763mg	0%
Valine		0.847mg	0%
Histidine		0.68mg	0%
Fructose	0.24g		0%
Omega-3 - ALA	0.441g		N/A
Omega-3 - DPA	0g	0.007g	N/A
Omega-6 - Gamma-linoleic acid	0.03g		N/A
Omega-6 - Eicosadienoic acid	0.008g	0.01g	N/A
Omega-6 - Linoleic acid	5.131g		N/A