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  6. Hash browns vs. Salmon raw

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

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Important differences between hash browns and salmon raw

  • Hash browns have less vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, vitamin B5, copper, and phosphorus.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Hash browns have 13 times more sodium than salmon raw. Hash browns have 566mg of sodium, while salmon raw has 44mg.
  • Hash browns have a higher glycemic index than salmon raw.

The food varieties used in the comparison are Fast foods, potatoes, hash browns, round pieces or patty and Fish, salmon, Atlantic, wild, raw.

Infographic

Hash browns vs Salmon 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +58.3%
Contains more ManganeseManganese +887.5%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +38%
Contains more IronIron +33.3%
Contains more CopperCopper +150%
Contains more ZincZinc +77.8%
Contains more PhosphorusPhosphorus +104.1%
Contains less SodiumSodium -92.2%
Contains more SeleniumSelenium +9025%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +327.6%
Contains more Vitamin B5Vitamin B5 +337.9%
Contains more Vitamin B6Vitamin B6 +339.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +108.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Hash browns Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.4µg 36.5µg 66%
Vitamin B6 0.186mg 0.818mg 49%
Vitamin B3 1.838mg 7.86mg 38%
Protein 2.58g 19.84g 35%
Vitamin B5 0.38mg 1.664mg 26%
Vitamin B2 0.038mg 0.38mg 26%
Sodium 566mg 44mg 23%
Polyunsaturated fat 5.665g 2.539g 21%
Cholesterol 0mg 55mg 18%
Copper 0.1mg 0.25mg 17%
Vitamin E 2.62mg 17%
Fats 17.04g 6.34g 16%
Phosphorus 98mg 200mg 15%
Monounsaturated fat 7.827g 2.103g 14%
Fiber 2.7g 0g 11%
Starch 25.74g 11%
Carbs 28.88g 0g 10%
Vitamin K 9.9µg 8%
Saturated fat 2.54g 0.981g 7%
Vitamin B1 0.137mg 0.226mg 7%
Calories 272kcal 142kcal 7%
Vitamin C 5.4mg 0mg 6%
Manganese 0.158mg 0.016mg 6%
Potassium 355mg 490mg 4%
Zinc 0.36mg 0.64mg 3%
Iron 0.6mg 0.8mg 3%
Folate 12µg 25µg 3%
Choline 17.8mg 3%
Magnesium 21mg 29mg 2%
Vitamin A 0µg 12µg 1%
Calcium 19mg 12mg 1%
Net carbs 26.18g 0g N/A
Sugar 0.56g N/A
Trans fat 0.056g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.441g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +168.8%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +669%
Contains more WaterWater +39%
Contains more OtherOther +138.6%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +272.2%
Contains more Poly. FatPolyunsaturated fat +123.1%
Contains less Sat. FatSaturated fat -61.4%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.