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  6. Hash browns vs. Hummus

Hash browns vs. Hummus — In-Depth Nutrition Comparison

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The main differences between hash browns and hummus

  • Hash browns are richer in vitamin B3, yet hummus is richer in copper, manganese, iron, folate, zinc, fiber, magnesium, and phosphorus.
  • Daily need coverage for copper for hummus is 47% higher.
  • Hash browns contain 3 times more vitamin B3 than hummus. Hash browns contain 1.838mg of vitamin B3, while hummus contains 0.582mg.
  • Hummus contains less sodium.
  • Hummus has a lower glycemic index than hash browns.

Food types used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Hummus, commercial.

Infographic

Hash browns vs Hummus 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%
Hummus
Hummus
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more PotassiumPotassium +55.7%
Contains more MagnesiumMagnesium +238.1%
Contains more CalciumCalcium +100%
Contains more IronIron +306.7%
Contains more CopperCopper +427%
Contains more ZincZinc +408.3%
Contains more PhosphorusPhosphorus +79.6%
Contains less SodiumSodium -33%
Contains more ManganeseManganese +389.2%
Contains more SeleniumSelenium +550%

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%
Hummus
Hummus
3
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% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +215.8%
Contains more Vitamin B5Vitamin B5 +187.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +31.4%
Contains more Vitamin B2Vitamin B2 +68.4%
Contains more FolateFolate +591.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Hummus DV% diff.
Copper 0.1mg 0.527mg 47%
Manganese 0.158mg 0.773mg 27%
Iron 0.6mg 2.44mg 23%
Folate 12µg 83µg 18%
Vitamin E 2.62mg 17%
Polyunsaturated fat 5.665g 3.613g 14%
Fiber 2.7g 6g 13%
Zinc 0.36mg 1.83mg 13%
Magnesium 21mg 71mg 12%
Phosphorus 98mg 176mg 11%
Fats 17.04g 9.6g 11%
Protein 2.58g 7.9g 11%
Starch 25.74g 11%
Monounsaturated fat 7.827g 4.039g 9%
Sodium 566mg 379mg 8%
Vitamin K 9.9µg 8%
Vitamin B3 1.838mg 0.582mg 8%
Vitamin C 5.4mg 0mg 6%
Saturated fat 2.54g 1.437g 5%
Vitamin B5 0.38mg 0.132mg 5%
Calories 272kcal 166kcal 5%
Carbs 28.88g 14.29g 5%
Vitamin B1 0.137mg 0.18mg 4%
Selenium 0.4µg 2.6µg 4%
Potassium 355mg 228mg 4%
Choline 17.8mg 3%
Vitamin B2 0.038mg 0.064mg 2%
Calcium 19mg 38mg 2%
Vitamin B6 0.186mg 0.2mg 1%
Net carbs 26.18g 8.29g N/A
Sugar 0.56g N/A
Trans fat 0.056g 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
Hummus
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more FatsFats +77.5%
Contains more CarbsCarbs +102.1%
Contains more OtherOther +37.7%
Contains more ProteinProtein +206.2%
Contains more WaterWater +35.2%

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
Hummus
Hummus
1
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains more Mono. FatMonounsaturated fat +93.8%
Contains more Poly. FatPolyunsaturated fat +56.8%
Contains less Sat. FatSaturated fat -43.4%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.