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  6. Hash browns vs. Olive

Hash browns vs. Olive — In-Depth Nutrition Comparison

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How are hash browns and olive different?

  • Hash browns are higher in vitamin B6, phosphorus, vitamin B3, vitamin B1, potassium, and vitamin B5; however, olive is richer in iron, copper, and vitamin A.
  • Daily need coverage for iron for olive is 34% higher.
  • Hash browns contain 50 times more vitamin B3 than olive. While hash browns contain 1.838mg of vitamin B3, olive contains only 0.037mg.
  • Hash browns have less sodium.

Fast foods, potatoes, hash browns, round pieces or patty and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Hash browns vs Olive 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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +425%
Contains more PotassiumPotassium +4337.5%
Contains more ZincZinc +63.6%
Contains more PhosphorusPhosphorus +3166.7%
Contains less SodiumSodium -23%
Contains more ManganeseManganese +690%
Contains more CalciumCalcium +363.2%
Contains more IronIron +450%
Contains more CopperCopper +151%
Contains more SeleniumSelenium +125%

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%
Olive
Olive
1
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +58.8%
Contains more Vitamin B1Vitamin B1 +4466.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +4867.6%
Contains more Vitamin B5Vitamin B5 +2433.3%
Contains more Vitamin B6Vitamin B6 +1966.7%
Contains more Vitamin KVitamin K +607.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +72.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Olive DV% diff.
Iron 0.6mg 3.3mg 34%
Polyunsaturated fat 5.665g 0.911g 32%
Copper 0.1mg 0.251mg 17%
Vitamin B6 0.186mg 0.009mg 14%
Phosphorus 98mg 3mg 14%
Vitamin B3 1.838mg 0.037mg 11%
Vitamin B1 0.137mg 0.003mg 11%
Starch 25.74g 11%
Fats 17.04g 10.68g 10%
Potassium 355mg 8mg 10%
Calories 272kcal 115kcal 8%
Carbs 28.88g 6.26g 8%
Vitamin K 9.9µg 1.4µg 7%
Calcium 19mg 88mg 7%
Vitamin B5 0.38mg 0.015mg 7%
Sodium 566mg 735mg 7%
Manganese 0.158mg 0.02mg 6%
Vitamin E 2.62mg 1.65mg 6%
Vitamin C 5.4mg 0.9mg 5%
Saturated fat 2.54g 1.415g 5%
Magnesium 21mg 4mg 4%
Vitamin B2 0.038mg 0mg 3%
Protein 2.58g 0.84g 3%
Folate 12µg 0µg 3%
Vitamin A 0µg 20µg 2%
Fiber 2.7g 3.2g 2%
Selenium 0.4µg 0.9µg 1%
Zinc 0.36mg 0.22mg 1%
Choline 17.8mg 10.3mg 1%
Net carbs 26.18g 3.06g N/A
Sugar 0.56g 0g N/A
Trans fat 0.056g 0g N/A
Monounsaturated fat 7.827g 7.888g 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 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
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +207.1%
Contains more FatsFats +59.6%
Contains more CarbsCarbs +361.3%
Contains more WaterWater +62.4%
~equal in Other ~2.23g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +521.8%
Contains less Sat. FatSaturated fat -44.3%
~equal in Monounsaturated fat ~7.888g

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.