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  6. Hash browns vs. Kiwifruit

Hash browns vs. Kiwifruit — In-Depth Nutrition Comparison

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The main differences between Hash browns and Kiwifruit

  • Hash browns are richer in Vitamin B6, Vitamin B3, Vitamin B1, Phosphorus, and Vitamin E , yet Kiwifruit is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Vitamin C from Kiwifruit is 97% higher.
  • Hash browns contain 189 times more Sodium than Kiwifruit. Hash browns contain 566mg of Sodium, while Kiwifruit contains 3mg.

Food types used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Kiwifruit, green, raw.

Infographic

Hash browns vs Kiwifruit 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.
Hash browns
Hash browns
7
:
3
Kiwifruit
Kiwifruit
Contains more Iron +93.5%
Contains more Magnesium +23.5%
Contains more Phosphorus +188.2%
Contains more Potassium +13.8%
Contains more Zinc +157.1%
Contains more Manganese +61.2%
Contains more Selenium +100%
Contains more Calcium +78.9%
Contains less Sodium -99.5%
Contains more Copper +30%
Hash browns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +93.5%
Contains more Magnesium +23.5%
Contains more Phosphorus +188.2%
Contains more Potassium +13.8%
Contains more Zinc +157.1%
Contains more Manganese +61.2%
Contains more Selenium +100%
Contains more Calcium +78.9%
Contains less Sodium -99.5%
Contains more Copper +30%

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.
Hash browns
Hash browns
6
:
4
Kiwifruit
Kiwifruit
Contains more Vitamin E +79.5%
Contains more Vitamin B1 +407.4%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +439%
Contains more Vitamin B5 +107.7%
Contains more Vitamin B6 +195.2%
Contains more Vitamin A +4250%
Contains more Vitamin C +1616.7%
Contains more Folate +108.3%
Contains more Vitamin K +307.1%
Hash browns
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin E +79.5%
Contains more Vitamin B1 +407.4%
Contains more Vitamin B2 +52%
Contains more Vitamin B3 +439%
Contains more Vitamin B5 +107.7%
Contains more Vitamin B6 +195.2%
Contains more Vitamin A +4250%
Contains more Vitamin C +1616.7%
Contains more Folate +108.3%
Contains more Vitamin K +307.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hash browns
Hash browns
4
:
1
Kiwifruit
Kiwifruit
Contains more Protein +126.3%
Contains more Fats +3176.9%
Contains more Carbs +97%
Contains more Other +265.6%
Contains more Water +68.6%
Hash browns
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
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +126.3%
Contains more Fats +3176.9%
Contains more Carbs +97%
Contains more Other +265.6%
Contains more Water +68.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hash browns
Hash browns
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +16553.2%
Contains more Polyunsaturated fat +1873.9%
Contains less Saturated Fat -98.9%
Hash browns
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +16553.2%
Contains more Polyunsaturated fat +1873.9%
Contains less Saturated Fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hash browns
Hash browns
1
:
5
Kiwifruit
Kiwifruit
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1225.8%
Contains more Fructose +1712.5%
Contains more Maltose +∞%
Contains more Galactose +∞%
Hash browns
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1225.8%
Contains more Fructose +1712.5%
Contains more Maltose +∞%
Contains more Galactose +∞%

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

All nutrients comparison - raw data values

Nutrient Hash browns Kiwifruit Opinion
Net carbs 26.18g 11.66g Hash browns
Protein 2.58g 1.14g Hash browns
Fats 17.04g 0.52g Hash browns
Carbs 28.88g 14.66g Hash browns
Calories 272kcal 61kcal Hash browns
Starch 25.74g 0g Hash browns
Fructose 0.24g 4.35g Kiwifruit
Sugar 0.56g 8.99g Hash browns
Fiber 2.7g 3g Kiwifruit
Calcium 19mg 34mg Kiwifruit
Iron 0.6mg 0.31mg Hash browns
Magnesium 21mg 17mg Hash browns
Phosphorus 98mg 34mg Hash browns
Potassium 355mg 312mg Hash browns
Sodium 566mg 3mg Kiwifruit
Zinc 0.36mg 0.14mg Hash browns
Copper 0.1mg 0.13mg Kiwifruit
Manganese 0.158mg 0.098mg Hash browns
Selenium 0.4µg 0.2µg Hash browns
Vitamin A 2IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 2.62mg 1.46mg Hash browns
Vitamin C 5.4mg 92.7mg Kiwifruit
Vitamin B1 0.137mg 0.027mg Hash browns
Vitamin B2 0.038mg 0.025mg Hash browns
Vitamin B3 1.838mg 0.341mg Hash browns
Vitamin B5 0.38mg 0.183mg Hash browns
Vitamin B6 0.186mg 0.063mg Hash browns
Folate 12µg 25µg Kiwifruit
Vitamin K 9.9µg 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Trans Fat 0.056g 0g Kiwifruit
Saturated Fat 2.54g 0.029g Kiwifruit
Monounsaturated Fat 7.827g 0.047g Hash browns
Polyunsaturated fat 5.665g 0.287g Hash browns
Omega-6 - Eicosadienoic acid 0.008g Hash browns
Omega-6 - Linoleic acid 5.131g Hash browns
Omega-6 - Gamma-linoleic acid 0.03g Hash browns
Omega-3 - ALA 0.441g Hash browns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Kiwifruit
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
42%
Kiwifruit
Minerals Daily Need Coverage Score
26%
Hash browns
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 563mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 2.511g)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 8.43g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 2)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.5)
Which food is richer in minerals?
Hash browns
Hash browns is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.