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 for 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.
Hash browns have a lower glycemic index than french fries.

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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Hash browns

French fries

Contains more MagnesiumMagnesium	+66.7%
Contains more PotassiumPotassium	+63.1%
Contains more IronIron	+35%
Contains more CopperCopper	+24%
Contains more ZincZinc	+38.9%
Contains more PhosphorusPhosphorus	+27.6%
Contains less SodiumSodium	-62.9%
Contains more ManganeseManganese	+56.3%
Contains more SeleniumSelenium	+125%

~equal in Calcium ~18mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Hash browns

French fries

Contains more Vitamin CVitamin C	+14.9%
Contains more Vitamin EVitamin E	+56.9%

Contains more Vitamin B1Vitamin B1	+24.1%
Contains more Vitamin B3Vitamin B3	+63.4%
Contains more Vitamin B5Vitamin B5	+52.6%
Contains more Vitamin B6Vitamin B6	+100%
Contains more Vitamin KVitamin K	+13.1%
Contains more FolateFolate	+150%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.039mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	566mg	210mg	15%
Vitamin B6	0.186mg	0.372mg	14%
Starch	25.74g		11%
Potassium	355mg	579mg	7%
Vitamin B3	1.838mg	3.004mg	7%
Vitamin E	2.62mg	1.67mg	6%
Folate	12µg	30µg	5%
Monounsaturated fat	7.827g	5.969g	5%
Fats	17.04g	14.73g	4%
Carbs	28.88g	41.44g	4%
Fiber	2.7g	3.8g	4%
Phosphorus	98mg	125mg	4%
Manganese	0.158mg	0.247mg	4%
Vitamin B5	0.38mg	0.58mg	4%
Magnesium	21mg	35mg	3%
Iron	0.6mg	0.81mg	3%
Copper	0.1mg	0.124mg	3%
Vitamin B1	0.137mg	0.17mg	3%
Choline	17.8mg	36.8mg	3%
Calories	272kcal	312kcal	2%
Protein	2.58g	3.43g	2%
Polyunsaturated fat	5.665g	5.398g	2%
Omega-3 (ALA)	0.441g	0.407g	2%
Vitamin C	5.4mg	4.7mg	1%
Zinc	0.36mg	0.5mg	1%
Selenium	0.4µg	0.9µg	1%
Vitamin K	9.9µg	11.2µg	1%
Saturated fat	2.54g	2.336g	1%
Omega-6 (Linoleic acid)	5.131g	4.898g	1%
Protein per 100 calories	0.95g	1.1g	N/A
Calories per 10 g protein	1054kcal	910kcal	N/A
Weight per 100 calories	37g	32g	N/A
Unsaturated / Saturated Fat ratio	5.3	4.9	N/A
Net carbs	26.18g	37.64g	N/A
Calcium	19mg	18mg	0%
Sugar	0.56g	0.3g	N/A
Vitamin B2	0.038mg	0.039mg	0%
Trans fat	0.056g	0.06g	N/A
Fructose	0.24g		0%
Omega-3 (Eicosatrienoic acid)	0g	0.001g	N/A
Omega-6 (Gamma-linolenic acid)	0.03g	0.029g	N/A
Omega-6 (Eicosadienoic acid)	0.008g	0.007g	N/A