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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 A, vitamin K, and folate.
  • Daily need coverage for vitamin A for lettuce is 148% 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.
  • Lettuce has a lower glycemic index (32) than hash browns (56).

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
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +83%
Contains more CopperCopper +244.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +237.9%
Contains more CalciumCalcium +89.5%
Contains more IronIron +43.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +58.2%
Contains more SeleniumSelenium +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.
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +1090.9%
Contains more Vitamin B1Vitamin B1 +95.7%
Contains more Vitamin B3Vitamin B3 +390.1%
Contains more Vitamin B5Vitamin B5 +183.6%
Contains more Vitamin B6Vitamin B6 +106.7%
Contains more CholineCholine +30.9%
Contains more Vitamin CVitamin C +70.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +110.5%
Contains more Vitamin KVitamin K +1175.8%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +89.7%
Contains more FatsFats +11260%
Contains more CarbsCarbs +906.3%
Contains more OtherOther +248.4%
Contains more WaterWater +92.8%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +130350%
Contains more Poly. FatPolyunsaturated fat +6808.5%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch +∞%
Contains more GlucoseGlucose +16.1%
Contains more FructoseFructose +79.2%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 DV% diff.
Vitamin K 9.9µg 126.3µg 97%
Vitamin A 0µg 370µg 41%
Polyunsaturated fat 5.665g 0.082g 37%
Fats 17.04g 0.15g 26%
Sodium 566mg 28mg 23%
Monounsaturated fat 7.827g 0.006g 20%
Vitamin E 2.62mg 0.22mg 16%
Calories 272kcal 15kcal 13%
Starch 25.74g 0g 11%
Saturated fat 2.54g 0.02g 11%
Phosphorus 98mg 29mg 10%
Vitamin B3 1.838mg 0.375mg 9%
Carbs 28.88g 2.87g 9%
Copper 0.1mg 0.029mg 8%
Vitamin B6 0.186mg 0.09mg 7%
Folate 12µg 38µg 7%
Fiber 2.7g 1.3g 6%
Vitamin B1 0.137mg 0.07mg 6%
Potassium 355mg 194mg 5%
Vitamin B5 0.38mg 0.134mg 5%
Vitamin C 5.4mg 9.2mg 4%
Manganese 0.158mg 0.25mg 4%
Iron 0.6mg 0.86mg 3%
Vitamin B2 0.038mg 0.08mg 3%
Zinc 0.36mg 0.18mg 2%
Calcium 19mg 36mg 2%
Protein 2.58g 1.36g 2%
Magnesium 21mg 13mg 2%
Choline 17.8mg 13.6mg 1%
Net carbs 26.18g 1.57g N/A
Sugar 0.56g 0.78g N/A
Selenium 0.4µg 0.6µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%
Fructose 0.24g 0.43g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Hash browns
45%
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.