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Hash browns vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between hash browns and mixed nuts

  • Hash browns have less copper, manganese, selenium, phosphorus, magnesium, vitamin B3, vitamin E, zinc, and iron than mixed nuts.
  • Mixed nuts cover your daily need for copper, 90% more than hash browns.
  • Hash browns have less saturated fat.
  • The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Fast foods, potatoes, hash browns, round pieces or patty and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Hash browns vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +990.5%
Contains more CalciumCalcium +515.8%
Contains more PotassiumPotassium +78%
Contains more IronIron +335%
Contains more CopperCopper +807%
Contains more ZincZinc +833.3%
Contains more PhosphorusPhosphorus +365.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1191.1%
Contains more SeleniumSelenium +8375%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +980%
Contains more Vitamin KVitamin K +73.7%
Contains more Vitamin EVitamin E +198.5%
Contains more Vitamin B1Vitamin B1 +38%
Contains more Vitamin B2Vitamin B2 +415.8%
Contains more Vitamin B3Vitamin B3 +319.4%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +89.2%
Contains more FolateFolate +591.7%
Contains more CholineCholine +192.1%
~equal in Vitamin A ~0µg
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +37.2%
Contains more WaterWater +2268.8%
Contains more ProteinProtein +676.7%
Contains more FatsFats +216.6%
Contains more OtherOther +29.1%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +264%
Contains more Poly. FatPolyunsaturated fat +157.9%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +512.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
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.
Hash browns Mixed nuts
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hash browns Mixed nuts DV% diff.
Copper 0.1mg 0.907mg 90%
Manganese 0.158mg 2.04mg 82%
Selenium 0.4µg 33.9µg 61%
Polyunsaturated fat 5.665g 14.612g 60%
Fats 17.04g 53.95g 57%
Monounsaturated fat 7.827g 28.488g 52%
Phosphorus 98mg 456mg 51%
Magnesium 21mg 229mg 50%
Vitamin B3 1.838mg 7.709mg 37%
Vitamin E 2.62mg 7.82mg 35%
Protein 2.58g 20.04g 35%
Saturated fat 2.54g 8.711g 28%
Zinc 0.36mg 3.36mg 27%
Iron 0.6mg 2.61mg 25%
Sodium 566mg 5mg 24%
Folate 12µg 83µg 18%
Fiber 2.7g 7g 17%
Calories 272kcal 607kcal 17%
Vitamin B5 0.38mg 1.14mg 15%
Vitamin B6 0.186mg 0.352mg 13%
Vitamin B2 0.038mg 0.196mg 12%
Calcium 19mg 117mg 10%
Starch 25.74g 4.2g 9%
Potassium 355mg 632mg 8%
Choline 17.8mg 52mg 6%
Vitamin C 5.4mg 0.5mg 5%
Vitamin B1 0.137mg 0.189mg 4%
Vitamin K 9.9µg 5.7µg 4%
Carbs 28.88g 21.05g 3%
Net carbs 26.18g 14.05g N/A
Sugar 0.56g 4.15g N/A
Trans fat 0.056g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Fructose 0.24g 0g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.441g 0.082g N/A
Omega-6 - Gamma-linoleic acid 0.03g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.013g N/A
Omega-6 - Linoleic acid 5.131g 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
26%
Hash browns
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 561mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated fat?
Hash browns
Hash browns is lower in Saturated fat (difference - 6.171g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.