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  6. Hash browns vs. Mustard Greens Raw

Hash browns vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between hash browns and mustard Greens Raw?

  • Hash browns are richer in vitamin B3 and phosphorus, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, calcium, and copper.
  • Mustard Greens Raw' daily need coverage for vitamin K is 206% higher.
  • Hash browns have 254 times more saturated fat than mustard Greens Raw. Hash browns have 2.54g of saturated fat, while mustard Greens Raw have 0.01g.
  • Mustard Greens Raw have a lower glycemic index than hash browns.

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

Infographic

Hash browns vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +505.3%
Contains more IronIron +173.3%
Contains more CopperCopper +65%
Contains less SodiumSodium -96.5%
Contains more SeleniumSelenium +125%
~equal in Potassium ~384mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin EVitamin E +30.3%
Contains more Vitamin B1Vitamin B1 +71.3%
Contains more Vitamin B3Vitamin B3 +129.8%
Contains more Vitamin B5Vitamin B5 +81%
Contains more CholineCholine +3460%
Contains more Vitamin CVitamin C +1196.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more Vitamin KVitamin K +2501%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Hash browns Mustard Greens Raw DV% diff.
Vitamin K 9.9µg 257.5µg 206%
Vitamin C 5.4mg 70mg 72%
Polyunsaturated fat 5.665g 0.038g 38%
Fats 17.04g 0.42g 26%
Sodium 566mg 20mg 24%
Monounsaturated fat 7.827g 0.092g 19%
Vitamin A 0µg 151µg 17%
Iron 0.6mg 1.64mg 13%
Calories 272kcal 27kcal 12%
Saturated fat 2.54g 0.01g 12%
Starch 25.74g 11%
Calcium 19mg 115mg 10%
Carbs 28.88g 4.67g 8%
Manganese 0.158mg 7%
Copper 0.1mg 0.165mg 7%
Vitamin B2 0.038mg 0.11mg 6%
Vitamin B3 1.838mg 0.8mg 6%
Phosphorus 98mg 58mg 6%
Vitamin B1 0.137mg 0.08mg 5%
Vitamin E 2.62mg 2.01mg 4%
Choline 17.8mg 0.5mg 3%
Vitamin B5 0.38mg 0.21mg 3%
Magnesium 21mg 32mg 3%
Fiber 2.7g 3.2g 2%
Zinc 0.36mg 0.25mg 1%
Protein 2.58g 2.86g 1%
Selenium 0.4µg 0.9µg 1%
Potassium 355mg 384mg 1%
Net carbs 26.18g 1.47g N/A
Sugar 0.56g 1.32g N/A
Vitamin B6 0.186mg 0.18mg 0%
Trans fat 0.056g 0g N/A
Folate 12µg 12µg 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +3957.1%
Contains more CarbsCarbs +518.4%
Contains more OtherOther +65.2%
Contains more ProteinProtein +10.9%
Contains more WaterWater +84.1%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +8407.6%
Contains more Poly. FatPolyunsaturated fat +14807.9%
Contains less Sat. FatSaturated fat -99.6%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.