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Hash browns vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between hash browns and rainbow trout?

  • Hash browns are richer in fiber, yet rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B5, vitamin B3, phosphorus, and vitamin B6.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Rainbow trout contains less sodium.
  • Rainbow trout has a lower glycemic index than hash browns.

We used Fast foods, potatoes, hash browns, round pieces or patty and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Hash browns vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more IronIron +93.5%
Contains more CopperCopper +117.4%
Contains more ManganeseManganese +1336.4%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +31.6%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +130.6%
Contains less SodiumSodium -91%
Contains more SeleniumSelenium +5800%
~equal in Potassium ~377mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +86.2%
Contains more Vitamin EVitamin E +12%
Contains more Vitamin B1Vitamin B1 +14.2%
Contains more Vitamin KVitamin K +9800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin B3Vitamin B3 +202.9%
Contains more Vitamin B5Vitamin B5 +338.7%
Contains more Vitamin B6Vitamin B6 +82.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +265.2%
~equal in Folate ~11µg

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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +175.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2687.5%
Contains more ProteinProtein +672.9%
Contains more WaterWater +49.8%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +295.5%
Contains more Poly. FatPolyunsaturated fat +275.9%
Contains less Sat. FatSaturated fat -45.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hash browns Rainbow trout
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hash browns Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.4µg 23.6µg 42%
Protein 2.58g 19.94g 35%
Polyunsaturated fat 5.665g 1.507g 28%
Vitamin B5 0.38mg 1.667mg 26%
Vitamin B3 1.838mg 5.567mg 23%
Sodium 566mg 51mg 22%
Cholesterol 0mg 59mg 20%
Phosphorus 98mg 226mg 18%
Fats 17.04g 6.18g 17%
Monounsaturated fat 7.827g 1.979g 15%
Vitamin B6 0.186mg 0.34mg 12%
Fiber 2.7g 0g 11%
Starch 25.74g 11%
Carbs 28.88g 0g 10%
Choline 17.8mg 65mg 9%
Vitamin A 0µg 84µg 9%
Vitamin K 9.9µg 0.1µg 8%
Calories 272kcal 141kcal 7%
Manganese 0.158mg 0.011mg 6%
Copper 0.1mg 0.046mg 6%
Saturated fat 2.54g 1.383g 5%
Vitamin B2 0.038mg 0.09mg 4%
Iron 0.6mg 0.31mg 4%
Vitamin C 5.4mg 2.9mg 3%
Vitamin E 2.62mg 2.34mg 2%
Magnesium 21mg 25mg 1%
Potassium 355mg 377mg 1%
Calcium 19mg 25mg 1%
Vitamin B1 0.137mg 0.12mg 1%
Zinc 0.36mg 0.45mg 1%
Net carbs 26.18g 0g N/A
Sugar 0.56g 0g N/A
Folate 12µg 11µg 0%
Trans fat 0.056g 0.047g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.441g 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0g 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.03g 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.02g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.04g N/A
Omega-6 - Linoleic acid 5.131g 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Hash browns
95%
Rainbow trout
Minerals Daily Need Coverage Score
26%
Hash browns
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 515mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 1.157g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Hash browns
Hash browns is lower in Cholesterol (difference - 59mg)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $7)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.