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  6. Hash browns vs. Marrow-stem Kale

Hash browns vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between hash browns and marrow-stem Kale?

  • Hash browns are higher in phosphorus, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, and vitamin B2.
  • Marrow-stem Kale's daily need coverage for vitamin K is 356% more.
  • Hash browns have 46 times more saturated fat than marrow-stem Kale. While hash browns have 2.54g of saturated fat, marrow-stem Kale has only 0.055g.
  • The glycemic index of marrow-stem Kale is lower.

We used Fast foods, potatoes, hash browns, round pieces or patty and Collards, raw types in this article.

Infographic

Hash browns vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +66.7%
Contains more IronIron +27.7%
Contains more CopperCopper +117.4%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +292%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1121.1%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +316.5%
Contains more SeleniumSelenium +225%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin EVitamin E +15.9%
Contains more Vitamin B1Vitamin B1 +153.7%
Contains more Vitamin B3Vitamin B3 +147.7%
Contains more Vitamin B5Vitamin B5 +42.3%
Contains more Vitamin B6Vitamin B6 +12.7%
Contains more Vitamin CVitamin C +553.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin KVitamin K +4315.2%
Contains more FolateFolate +975%
Contains more CholineCholine +30.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Marrow-stem Kale DV% diff.
Vitamin K 9.9µg 437.1µg 356%
Polyunsaturated fat 5.665g 0.201g 36%
Vitamin C 5.4mg 35.3mg 33%
Folate 12µg 129µg 29%
Vitamin A 0µg 251µg 28%
Fats 17.04g 0.61g 25%
Sodium 566mg 17mg 24%
Manganese 0.158mg 0.658mg 22%
Calcium 19mg 232mg 21%
Monounsaturated fat 7.827g 0.03g 19%
Calories 272kcal 32kcal 12%
Starch 25.74g 11%
Saturated fat 2.54g 0.055g 11%
Phosphorus 98mg 25mg 10%
Carbs 28.88g 5.42g 8%
Vitamin B2 0.038mg 0.13mg 7%
Vitamin B1 0.137mg 0.054mg 7%
Vitamin B3 1.838mg 0.742mg 7%
Copper 0.1mg 0.046mg 6%
Fiber 2.7g 4g 5%
Potassium 355mg 213mg 4%
Vitamin E 2.62mg 2.26mg 2%
Selenium 0.4µg 1.3µg 2%
Vitamin B5 0.38mg 0.267mg 2%
Vitamin B6 0.186mg 0.165mg 2%
Iron 0.6mg 0.47mg 2%
Protein 2.58g 3.02g 1%
Zinc 0.36mg 0.21mg 1%
Magnesium 21mg 27mg 1%
Choline 17.8mg 23.2mg 1%
Net carbs 26.18g 1.42g N/A
Sugar 0.56g 0.46g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%
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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more FatsFats +2693.4%
Contains more CarbsCarbs +432.8%
Contains more OtherOther +67.7%
Contains more ProteinProtein +17.1%
Contains more WaterWater +81.9%

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +25990%
Contains more Poly. FatPolyunsaturated fat +2718.4%
Contains less Sat. FatSaturated fat -97.8%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.