Hash browns vs. Pot roast — In-Depth Nutrition Comparison

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How are hash browns and pot roast different?

Hash browns are higher in vitamin E; however, pot roast is richer in vitamin B12, zinc, selenium, iron, choline, and vitamin B3.
Daily need coverage for vitamin B12 for pot roast is 89% higher.
Hash browns contain 12 times more sodium than pot roast. While hash browns contain 566mg of sodium, pot roast contains only 47mg.
Pot roast has a lower glycemic index (0) than hash browns (56).

Fast foods, potatoes, hash browns, round pieces or patty and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised are the varieties used in this article.

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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.

Hash browns

Pot roast

Contains more CalciumCalcium	+18.8%
Contains more PotassiumPotassium	+53.7%
Contains more ManganeseManganese	+1480%

Contains more IronIron	+303.3%
Contains more ZincZinc	+1750%
Contains more PhosphorusPhosphorus	+77.6%
Contains less SodiumSodium	-91.7%
Contains more SeleniumSelenium	+6650%

~equal in Magnesium ~19mg

~equal in Copper ~0.099mg

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.

Hash browns

Pot roast

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+413.7%
Contains more Vitamin B1Vitamin B1	+132.2%
Contains more Vitamin KVitamin K	+450%
Contains more FolateFolate	+33.3%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+350%
Contains more Vitamin B3Vitamin B3	+123.3%
Contains more Vitamin B5Vitamin B5	+50.3%
Contains more Vitamin B6Vitamin B6	+52.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+519.1%

~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.13µg	89%
Zinc	0.36mg	6.66mg	57%
Protein	2.58g	28.94g	53%
Selenium	0.4µg	27µg	48%
Cholesterol	0mg	116mg	39%
Polyunsaturated fat	5.665g	0.708g	33%
Saturated fat	2.54g	7.548g	23%
Sodium	566mg	47mg	23%
Iron	0.6mg	2.42mg	23%
Choline	17.8mg	110.2mg	17%
Vitamin B3	1.838mg	4.105mg	14%
Vitamin E	2.62mg	0.51mg	14%
Phosphorus	98mg	174mg	11%
Starch	25.74g		11%
Fiber	2.7g	0g	11%
Carbs	28.88g	0g	10%
Vitamin B2	0.038mg	0.171mg	10%
Vitamin K	9.9µg	1.8µg	7%
Vitamin B6	0.186mg	0.283mg	7%
Vitamin B1	0.137mg	0.059mg	7%
Manganese	0.158mg	0.01mg	6%
Vitamin C	5.4mg	0mg	6%
Potassium	355mg	231mg	4%
Vitamin B5	0.38mg	0.571mg	4%
Fats	17.04g	19.17g	3%
Folate	12µg	9µg	1%
Monounsaturated fat	7.827g	8.175g	1%
Calories	272kcal	297kcal	1%
Vitamin D	0IU	8IU	1%
Vitamin D	0µg	0.2µg	1%
Net carbs	26.18g	0g	N/A
Magnesium	21mg	19mg	0%
Calcium	19mg	16mg	0%
Sugar	0.56g	0g	N/A
Copper	0.1mg	0.099mg	0%
Trans fat	0.056g		N/A
Tryptophan		0.19mg	0%
Threonine		1.156mg	0%
Isoleucine		1.317mg	0%
Leucine		2.302mg	0%
Lysine		2.446mg	0%
Methionine		0.754mg	0%
Phenylalanine		1.143mg	0%
Valine		1.436mg	0%
Histidine		0.924mg	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