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  6. Hash browns vs. Heart of palm

Hash browns vs. Heart of palm — In-Depth Nutrition Comparison

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How are hash browns and heart of palm different?

  • Hash browns are richer in vitamin E and vitamin K, while heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, and vitamin B2.
  • Heart of palm covers your daily need for copper, 60% more than hash browns.
  • Heart of palm is lower in saturated fat.
  • Hash browns have a higher glycemic index (56) than heart of palm (32).

Fast foods, potatoes, hash browns, round pieces or patty and Hearts of palm, raw types were used in this article.

Infographic

Hash browns vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +110%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +408.7%
Contains more IronIron +181.7%
Contains more CopperCopper +544%
Contains more ZincZinc +936.1%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -97.5%
Contains more SeleniumSelenium +75%
~equal in Calcium ~18mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +424%
Contains more Vitamin B1Vitamin B1 +174%
Contains more Vitamin B3Vitamin B3 +104.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +48.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +373.7%
Contains more Vitamin B6Vitamin B6 +335.5%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Heart of palm DV% diff.
Copper 0.1mg 0.644mg 60%
Vitamin B6 0.186mg 0.81mg 48%
Potassium 355mg 1806mg 43%
Polyunsaturated fat 5.665g 0.089g 37%
Zinc 0.36mg 3.73mg 31%
Fats 17.04g 0.2g 26%
Sodium 566mg 14mg 24%
Monounsaturated fat 7.827g 0.005g 20%
Vitamin E 2.62mg 0.5mg 14%
Iron 0.6mg 1.69mg 14%
Vitamin B2 0.038mg 0.18mg 11%
Saturated fat 2.54g 0.046g 11%
Starch 25.74g 11%
Vitamin K 9.9µg 0µg 8%
Vitamin B5 0.38mg 8%
Calories 272kcal 115kcal 8%
Vitamin B1 0.137mg 0.05mg 7%
Manganese 0.158mg 7%
Phosphorus 98mg 140mg 6%
Vitamin B3 1.838mg 0.9mg 6%
Fiber 2.7g 1.5g 5%
Vitamin C 5.4mg 8mg 3%
Magnesium 21mg 10mg 3%
Folate 12µg 24µg 3%
Choline 17.8mg 0mg 3%
Selenium 0.4µg 0.7µg 1%
Carbs 28.88g 25.61g 1%
Protein 2.58g 2.7g 0%
Net carbs 26.18g 24.11g N/A
Calcium 19mg 18mg 0%
Sugar 0.56g 17.16g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.056g 0g N/A
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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +8420%
Contains more CarbsCarbs +12.8%
Contains more OtherOther +12.1%
Contains more WaterWater +41.1%
~equal in Protein ~2.7g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +156440%
Contains more Poly. FatPolyunsaturated fat +6265.2%
Contains less Sat. FatSaturated fat -98.2%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.