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  6. Hash browns vs. Ham

Hash browns vs. Ham — In-Depth Nutrition Comparison

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Significant differences between hash browns and ham

  • Hash browns have more vitamin E; however, ham is richer in vitamin B1, selenium, vitamin B12, zinc, vitamin B6, phosphorus, and vitamin B3.
  • Ham covers your daily vitamin B1 needs 51% more than hash browns.
  • Ham has 10 times less vitamin E than hash browns. Hash browns have 2.62mg of vitamin E, while ham has 0.25mg.
  • Hash browns contain less sodium.
  • Hash browns have a higher glycemic index. The glycemic index of hash browns is 56, while the glycemic index of ham is 0.

Specific food types used in this comparison are Fast foods, potatoes, hash browns, round pieces or patty and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Hash browns vs Ham infographic
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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%
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +23.7%
Contains more CopperCopper +26.6%
Contains less SodiumSodium -53%
Contains more ManganeseManganese +192.6%
Contains more IronIron +146.7%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +4775%

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%
Ham
Ham
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% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +948%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +450.4%
Contains more Vitamin B2Vitamin B2 +431.6%
Contains more Vitamin B3Vitamin B3 +118.9%
Contains more Vitamin B6Vitamin B6 +115.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +378.1%
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.403mg

All nutrients comparison - raw data values

Nutrient Hash browns Ham DV% diff.
Vitamin B1 0.137mg 0.754mg 51%
Protein 2.58g 20.93g 37%
Selenium 0.4µg 19.5µg 35%
Polyunsaturated fat 5.665g 0.54g 34%
Sodium 566mg 1203mg 28%
Vitamin B12 0µg 0.65µg 27%
Zinc 0.36mg 2.88mg 23%
Fats 17.04g 5.53g 18%
Cholesterol 0mg 53mg 18%
Vitamin E 2.62mg 0.25mg 16%
Vitamin B6 0.186mg 0.4mg 16%
Phosphorus 98mg 196mg 14%
Vitamin B3 1.838mg 4.023mg 14%
Vitamin B2 0.038mg 0.202mg 13%
Monounsaturated fat 7.827g 2.62g 13%
Choline 17.8mg 85.1mg 12%
Iron 0.6mg 1.48mg 11%
Fiber 2.7g 0g 11%
Starch 25.74g 11%
Carbs 28.88g 1.5g 9%
Vitamin K 9.9µg 0µg 8%
Calories 272kcal 145kcal 6%
Vitamin C 5.4mg 0mg 6%
Manganese 0.158mg 0.054mg 5%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Saturated fat 2.54g 1.81g 3%
Copper 0.1mg 0.079mg 2%
Potassium 355mg 287mg 2%
Magnesium 21mg 14mg 2%
Folate 12µg 3µg 2%
Calcium 19mg 8mg 1%
Net carbs 26.18g 1.5g N/A
Sugar 0.56g 0g N/A
Vitamin B5 0.38mg 0.403mg 0%
Trans fat 0.056g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%
Fructose 0.24g 0%
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
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +208.1%
Contains more CarbsCarbs +1825.3%
Contains more ProteinProtein +711.2%
Contains more WaterWater +37.3%
Contains more OtherOther +96%

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
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +198.7%
Contains more Poly. FatPolyunsaturated fat +949.1%
Contains less Sat. FatSaturated fat -28.7%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.