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Hash browns vs. French fries — In-Depth Nutrition Comparison

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The main differences between Hash browns and French fries

  • Hash browns are richer in Vitamin E , yet French fries are richer in Vitamin B6, Vitamin B3, and Potassium.
  • Daily need coverage for Sodium from Hash browns is 15% higher.
  • Hash browns contain 2 times more Vitamin E than French fries. Hash browns contain 2.62mg of Vitamin E , while French fries contain 1.67mg.
  • French fries contain less Sodium.

Food types used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Fast foods, potato, french fried in vegetable oil.

Infographic

Hash browns vs French fries 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.
Contains more Iron +35%
Contains more Magnesium +66.7%
Contains more Phosphorus +27.6%
Contains more Potassium +63.1%
Contains less Sodium -62.9%
Contains more Zinc +38.9%
Contains more Copper +24%
Contains more Manganese +56.3%
Contains more Selenium +125%
Equal in Calcium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 31% 25% 54% 52% 28% 14% 42% 33% 5%
Contains more Iron +35%
Contains more Magnesium +66.7%
Contains more Phosphorus +27.6%
Contains more Potassium +63.1%
Contains less Sodium -62.9%
Contains more Zinc +38.9%
Contains more Copper +24%
Contains more Manganese +56.3%
Contains more Selenium +125%
Equal in Calcium - 18

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 A +∞%
Contains more Vitamin E +56.9%
Contains more Vitamin C +14.9%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B3 +63.4%
Contains more Vitamin B5 +52.6%
Contains more Vitamin B6 +100%
Contains more Folate +150%
Contains more Vitamin K +13.1%
Equal in Vitamin B2 - 0.039
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 53% 0% 19% 35% 9% 35% 23% 43% 9% 0% 25%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 34% 0% 16% 43% 9% 57% 35% 86% 23% 0% 28%
Contains more Vitamin A +∞%
Contains more Vitamin E +56.9%
Contains more Vitamin C +14.9%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B3 +63.4%
Contains more Vitamin B5 +52.6%
Contains more Vitamin B6 +100%
Contains more Folate +150%
Contains more Vitamin K +13.1%
Equal in Vitamin B2 - 0.039

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +15.7%
Contains more Water +27.8%
Contains more Other +20.5%
Contains more Protein +32.9%
Contains more Carbs +43.5%
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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more Fats +15.7%
Contains more Water +27.8%
Contains more Other +20.5%
Contains more Protein +32.9%
Contains more Carbs +43.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +31.1%
Equal in Saturated Fat - 2.336
Equal in Polyunsaturated fat - 5.398
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
17% 44% 39%
Saturated Fat: 2.336 g
Monounsaturated Fat: 5.969 g
Polyunsaturated fat: 5.398 g
Contains more Monounsaturated Fat +31.1%
Equal in Saturated Fat - 2.336
Equal in Polyunsaturated fat - 5.398

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 French fries
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Hash browns French fries Opinion
Net carbs 26.18g 37.64g French fries
Protein 2.58g 3.43g French fries
Fats 17.04g 14.73g Hash browns
Carbs 28.88g 41.44g French fries
Calories 272kcal 312kcal French fries
Starch 25.74g Hash browns
Fructose 0.24g Hash browns
Sugar 0.56g 0.3g French fries
Fiber 2.7g 3.8g French fries
Calcium 19mg 18mg Hash browns
Iron 0.6mg 0.81mg French fries
Magnesium 21mg 35mg French fries
Phosphorus 98mg 125mg French fries
Potassium 355mg 579mg French fries
Sodium 566mg 210mg French fries
Zinc 0.36mg 0.5mg French fries
Copper 0.1mg 0.124mg French fries
Manganese 0.158mg 0.247mg French fries
Selenium 0.4µg 0.9µg French fries
Vitamin A 2IU 0IU Hash browns
Vitamin E 2.62mg 1.67mg Hash browns
Vitamin C 5.4mg 4.7mg Hash browns
Vitamin B1 0.137mg 0.17mg French fries
Vitamin B2 0.038mg 0.039mg French fries
Vitamin B3 1.838mg 3.004mg French fries
Vitamin B5 0.38mg 0.58mg French fries
Vitamin B6 0.186mg 0.372mg French fries
Folate 12µg 30µg French fries
Vitamin K 9.9µg 11.2µg French fries
Trans Fat 0.056g 0.06g Hash browns
Saturated Fat 2.54g 2.336g French fries
Monounsaturated Fat 7.827g 5.969g Hash browns
Polyunsaturated fat 5.665g 5.398g Hash browns
Omega-6 - Eicosadienoic acid 0.008g 0.007g Hash browns
Omega-6 - Linoleic acid 5.131g 4.898g Hash browns
Omega-6 - Gamma-linoleic acid 0.03g 0.029g Hash browns
Omega-3 - ALA 0.441g 0.407g Hash browns
Omega-3 - Eicosatrienoic acid 0g 0.001g French fries

Which food is preferable for your diet?

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

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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
21%
Hash browns
27%
French fries
Minerals Daily Need Coverage Score
26%
Hash browns
28%
French fries

Comparison summary

Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.26g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 356mg)
Which food is lower in Saturated Fat?
French fries
French fries is lower in Saturated Fat (difference - 0.204g)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.