Hash browns vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on differences between hash browns and mashed potato
- Hash browns are higher than mashed potato in vitamin E, vitamin B1, copper, vitamin C, fiber, phosphorus, and vitamin B6.
- Hash browns cover your daily vitamin E needs 15% more than mashed potato.
- The amount of saturated fat in mashed potato is lower.
- The glycemic index of hash browns is lower.
Food varieties used in this article are Fast foods, potatoes, hash browns, round pieces or patty and Fast foods, potato, mashed.
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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.
| Contains more MagnesiumMagnesium | +40% |
| Contains more PotassiumPotassium | +24.1% |
| Contains more IronIron | +93.5% |
| Contains more CopperCopper | +185.7% |
| Contains more ZincZinc | +63.6% |
| Contains more PhosphorusPhosphorus | +66.1% |
| Contains more ManganeseManganese | +61.2% |
| Contains less SodiumSodium | -45.9% |
| Contains more SeleniumSelenium | +100% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +523.8% |
| Contains more Vitamin B1Vitamin B1 | +813.3% |
| Contains more Vitamin B2Vitamin B2 | +153.3% |
| Contains more Vitamin B3Vitamin B3 | +70.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +55% |
| Contains more Vitamin KVitamin K | +67.8% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +32.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
17.04 g
Carbs:
28.88 g
Water:
49.27 g
Other:
2.23 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +56.4% |
| Contains more FatsFats | +504.3% |
| Contains more CarbsCarbs | +97.1% |
| Contains more OtherOther | +77% |
| Contains more WaterWater | +61.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.54 g
Monounsaturated fat:
Mono. Fat
7.827 g
Polyunsaturated fat:
Poly. Fat
5.665 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +987.1% |
| Contains more Poly. FatPolyunsaturated fat | +322.1% |
| Contains less Sat. FatSaturated fat | -77.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
25.74 g
Sucrose:
0 g
Glucose:
0.31 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +112.7% |
| Contains more GlucoseGlucose | +55% |
| Contains more FructoseFructose | +20% |
| Contains more SucroseSucrose | +∞% |
~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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 5.665g | 1.342g | 29% |
| Fats | 17.04g | 2.82g | 22% |
| Monounsaturated fat | 7.827g | 0.72g | 18% |
| Vitamin E | 2.62mg | 0.42mg | 15% |
| Sodium | 566mg | 306mg | 11% |
| Vitamin B1 | 0.137mg | 0.015mg | 10% |
| Calories | 272kcal | 89kcal | 9% |
| Saturated fat | 2.54g | 0.577g | 9% |
| Vitamin B5 | 0.38mg | 8% | |
| Copper | 0.1mg | 0.035mg | 7% |
| Fiber | 2.7g | 1.3g | 6% |
| Starch | 25.74g | 12.1g | 6% |
| Phosphorus | 98mg | 59mg | 6% |
| Vitamin C | 5.4mg | 0mg | 6% |
| Vitamin B6 | 0.186mg | 0.12mg | 5% |
| Carbs | 28.88g | 14.65g | 5% |
| Vitamin B3 | 1.838mg | 1.08mg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Iron | 0.6mg | 0.31mg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Manganese | 0.158mg | 0.098mg | 3% |
| Vitamin K | 9.9µg | 5.9µg | 3% |
| Protein | 2.58g | 1.65g | 2% |
| Vitamin B2 | 0.038mg | 0.015mg | 2% |
| Potassium | 355mg | 286mg | 2% |
| Choline | 17.8mg | 13.4mg | 1% |
| Folate | 12µg | 9µg | 1% |
| Selenium | 0.4µg | 0.8µg | 1% |
| Zinc | 0.36mg | 0.22mg | 1% |
| Magnesium | 21mg | 15mg | 1% |
| Net carbs | 26.18g | 13.35g | N/A |
| Calcium | 19mg | 18mg | 0% |
| Sugar | 0.56g | 0.5g | N/A |
| Trans fat | 0.056g | 0.105g | N/A |
| Fructose | 0.24g | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.441g | 0.174g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.03g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.008g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 5.131g | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
26%
15%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 260mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.963g)
Which food is lower in glycemic index?
Hash browns is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Hash browns is relatively richer in minerals
Which food is richer in vitamins?
Hash browns is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)