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  6. Hash browns vs. Sardines

Hash browns vs. Sardines — In-Depth Nutrition Comparison

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The main differences between hash browns and sardines

  • Sardines are richer than hash browns in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Hash browns contain 2 times more sodium than sardines. Hash browns contain 566mg of sodium, while sardines contain 307mg.
  • Sardines have a lower glycemic index than hash browns.

Food types used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Hash browns vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more ManganeseManganese +46.3%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +1910.5%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +386.7%
Contains more CopperCopper +86%
Contains more ZincZinc +263.9%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -45.8%
Contains more SeleniumSelenium +13075%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +28.4%
Contains more Vitamin B1Vitamin B1 +71.3%
Contains more Vitamin B6Vitamin B6 +11.4%
Contains more Vitamin KVitamin K +280.8%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +497.4%
Contains more Vitamin B3Vitamin B3 +185.4%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +321.3%

All nutrients comparison - raw data values

Nutrient Hash browns Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.4µg 52.7µg 95%
Phosphorus 98mg 490mg 56%
Cholesterol 0mg 142mg 47%
Protein 2.58g 24.62g 44%
Calcium 19mg 382mg 36%
Iron 0.6mg 2.92mg 29%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B3 1.838mg 5.245mg 21%
Vitamin B2 0.038mg 0.227mg 15%
Starch 25.74g 11%
Sodium 566mg 307mg 11%
Fiber 2.7g 0g 11%
Choline 17.8mg 75mg 10%
Copper 0.1mg 0.186mg 10%
Carbs 28.88g 0g 10%
Monounsaturated fat 7.827g 3.869g 10%
Zinc 0.36mg 1.31mg 9%
Fats 17.04g 11.45g 9%
Vitamin C 5.4mg 0mg 6%
Vitamin K 9.9µg 2.6µg 6%
Saturated fat 2.54g 1.528g 5%
Vitamin B1 0.137mg 0.08mg 5%
Vitamin B5 0.38mg 0.642mg 5%
Vitamin A 0µg 32µg 4%
Vitamin E 2.62mg 2.04mg 4%
Magnesium 21mg 39mg 4%
Polyunsaturated fat 5.665g 5.148g 3%
Calories 272kcal 208kcal 3%
Manganese 0.158mg 0.108mg 2%
Vitamin B6 0.186mg 0.167mg 1%
Folate 12µg 10µg 1%
Potassium 355mg 397mg 1%
Net carbs 26.18g 0g N/A
Sugar 0.56g 0g N/A
Trans fat 0.056g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +48.8%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +854.3%
Contains more WaterWater +21%
Contains more OtherOther +93.7%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +102.3%
Contains less Sat. FatSaturated fat -39.8%
~equal in Polyunsaturated fat ~5.148g

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.