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  6. Hash browns vs. Lettuce

Hash browns vs. Lettuce — In-Depth Nutrition Comparison

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How are Hash browns and Lettuce different?

  • Hash browns are higher in Vitamin E , Phosphorus, Vitamin B3, Copper, and Vitamin B6, however, Lettuce is richer in Vitamin K, Vitamin A RAE, and Folate.
  • Daily need coverage for Vitamin K from Lettuce is 97% higher.
  • Hash browns contain 127 times more Saturated Fat than Lettuce. While Hash browns contain 2.54g of Saturated Fat, Lettuce contains only 0.02g.

Fast foods, potatoes, hash browns, round pieces or patty and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Hash browns vs Lettuce 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
5
:
5
Lettuce
Lettuce
Contains more Magnesium +61.5%
Contains more Phosphorus +237.9%
Contains more Potassium +83%
Contains more Zinc +100%
Contains more Copper +244.8%
Contains more Calcium +89.5%
Contains more Iron +43.3%
Contains less Sodium -95.1%
Contains more Manganese +58.2%
Contains more Selenium +50%
Hash browns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +61.5%
Contains more Phosphorus +237.9%
Contains more Potassium +83%
Contains more Zinc +100%
Contains more Copper +244.8%
Contains more Calcium +89.5%
Contains more Iron +43.3%
Contains less Sodium -95.1%
Contains more Manganese +58.2%
Contains more Selenium +50%

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
5
:
5
Lettuce
Lettuce
Contains more Vitamin E +1090.9%
Contains more Vitamin B1 +95.7%
Contains more Vitamin B3 +390.1%
Contains more Vitamin B5 +183.6%
Contains more Vitamin B6 +106.7%
Contains more Vitamin A +370150%
Contains more Vitamin C +70.4%
Contains more Vitamin B2 +110.5%
Contains more Folate +216.7%
Contains more Vitamin K +1175.8%
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +1090.9%
Contains more Vitamin B1 +95.7%
Contains more Vitamin B3 +390.1%
Contains more Vitamin B5 +183.6%
Contains more Vitamin B6 +106.7%
Contains more Vitamin A +370150%
Contains more Vitamin C +70.4%
Contains more Vitamin B2 +110.5%
Contains more Folate +216.7%
Contains more Vitamin K +1175.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hash browns
Hash browns
4
:
1
Lettuce
Lettuce
Contains more Protein +89.7%
Contains more Fats +11260%
Contains more Carbs +906.3%
Contains more Other +248.4%
Contains more Water +92.8%
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
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +89.7%
Contains more Fats +11260%
Contains more Carbs +906.3%
Contains more Other +248.4%
Contains more Water +92.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hash browns
Hash browns
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +130350%
Contains more Polyunsaturated fat +6808.5%
Contains less Saturated Fat -99.2%
Hash browns
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +130350%
Contains more Polyunsaturated fat +6808.5%
Contains less Saturated Fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hash browns
Hash browns
1
:
2
Lettuce
Lettuce
Contains more Starch +∞%
Contains more Glucose +16.1%
Contains more Fructose +79.2%
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
Lettuce
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +16.1%
Contains more Fructose +79.2%

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

All nutrients comparison - raw data values

Nutrient Hash browns Lettuce Opinion
Net carbs 26.18g 1.57g Hash browns
Protein 2.58g 1.36g Hash browns
Fats 17.04g 0.15g Hash browns
Carbs 28.88g 2.87g Hash browns
Calories 272kcal 15kcal Hash browns
Starch 25.74g 0g Hash browns
Fructose 0.24g 0.43g Lettuce
Sugar 0.56g 0.78g Hash browns
Fiber 2.7g 1.3g Hash browns
Calcium 19mg 36mg Lettuce
Iron 0.6mg 0.86mg Lettuce
Magnesium 21mg 13mg Hash browns
Phosphorus 98mg 29mg Hash browns
Potassium 355mg 194mg Hash browns
Sodium 566mg 28mg Lettuce
Zinc 0.36mg 0.18mg Hash browns
Copper 0.1mg 0.029mg Hash browns
Manganese 0.158mg 0.25mg Lettuce
Selenium 0.4µg 0.6µg Lettuce
Vitamin A 2IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 2.62mg 0.22mg Hash browns
Vitamin C 5.4mg 9.2mg Lettuce
Vitamin B1 0.137mg 0.07mg Hash browns
Vitamin B2 0.038mg 0.08mg Lettuce
Vitamin B3 1.838mg 0.375mg Hash browns
Vitamin B5 0.38mg 0.134mg Hash browns
Vitamin B6 0.186mg 0.09mg Hash browns
Folate 12µg 38µg Lettuce
Vitamin K 9.9µg 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Trans Fat 0.056g 0g Lettuce
Saturated Fat 2.54g 0.02g Lettuce
Monounsaturated Fat 7.827g 0.006g Hash browns
Polyunsaturated fat 5.665g 0.082g 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 Lettuce
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
75%
Lettuce
Minerals Daily Need Coverage Score
26%
Hash browns
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 538mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 2.52g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.22g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.