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Hash browns vs. True morels — In-Depth Nutrition Comparison

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What are the main differences between hash browns and true morels?

  • Hash browns are richer in vitamin B1, yet true morels are richer in iron, copper, vitamin D, manganese, zinc, phosphorus, and vitamin B2.
  • True morels' daily need coverage for iron is 145% higher.
  • Hash browns have 39 times more saturated fat than true morels. Hash browns have 2.54g of saturated fat, while true morels have 0.065g.
  • True morels have a lower glycemic index than hash browns.

We used Fast foods, potatoes, hash browns, round pieces or patty and Mushrooms, morel, raw types in this comparison.

Infographic

Hash browns vs True morels 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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more CalciumCalcium +126.3%
Contains more PotassiumPotassium +15.8%
Contains more IronIron +1930%
Contains more CopperCopper +525%
Contains more ZincZinc +463.9%
Contains more PhosphorusPhosphorus +98%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +271.5%
Contains more SeleniumSelenium +450%
~equal in Magnesium ~19mg

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 0% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +98.6%
Contains more Vitamin B6Vitamin B6 +36.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +439.5%
Contains more Vitamin B3Vitamin B3 +22.5%
Contains more Vitamin B5Vitamin B5 +15.8%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

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: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more FatsFats +2889.5%
Contains more CarbsCarbs +466.3%
Contains more OtherOther +39.4%
Contains more ProteinProtein +20.9%
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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +14951.9%
Contains more Poly. FatPolyunsaturated fat +1208.3%
Contains less Sat. FatSaturated fat -97.4%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.6 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +93.5%
~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 True morels
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Hash browns True morels DV% diff.
Iron 0.6mg 12.18mg 145%
Copper 0.1mg 0.625mg 58%
Polyunsaturated fat 5.665g 0.433g 35%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Fats 17.04g 0.57g 25%
Sodium 566mg 21mg 24%
Monounsaturated fat 7.827g 0.052g 19%
Manganese 0.158mg 0.587mg 19%
Vitamin E 2.62mg 17%
Zinc 0.36mg 2.03mg 15%
Phosphorus 98mg 194mg 14%
Vitamin B2 0.038mg 0.205mg 13%
Calories 272kcal 31kcal 12%
Saturated fat 2.54g 0.065g 11%
Starch 25.74g 11%
Vitamin K 9.9µg 8%
Carbs 28.88g 5.1g 8%
Vitamin B1 0.137mg 0.069mg 6%
Vitamin C 5.4mg 6%
Vitamin B6 0.186mg 0.136mg 4%
Selenium 0.4µg 2.2µg 3%
Vitamin B3 1.838mg 2.252mg 3%
Choline 17.8mg 3%
Calcium 19mg 43mg 2%
Potassium 355mg 411mg 2%
Protein 2.58g 3.12g 1%
Vitamin B5 0.38mg 0.44mg 1%
Folate 12µg 9µg 1%
Net carbs 26.18g 2.3g N/A
Magnesium 21mg 19mg 0%
Sugar 0.56g 0.6g N/A
Fiber 2.7g 2.8g 0%
Trans fat 0.056g 0g N/A
Fructose 0.24g 0g 0%
Omega-3 - ALA 0.441g 0g 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 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns True morels
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
19%
True morels
Minerals Daily Need Coverage Score
26%
Hash browns
96%
True morels

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 545mg)
Which food is lower in Saturated fat?
True morels
True morels is lower in Saturated fat (difference - 2.475g)
Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 24)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.04g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.6)
Which food is richer in vitamins?
Hash browns
Hash browns is relatively richer in vitamins

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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.