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  6. Hash browns vs. Pumpkin seeds

Hash browns vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are hash browns and pumpkin seeds different?

  • Hash browns are higher in vitamin B6 and vitamin B3; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Daily need coverage for zinc for pumpkin seeds is 90% higher.
  • Hash browns contain 31 times more sodium than pumpkin seeds. While hash browns contain 566mg of sodium, pumpkin seeds contain only 18mg.

Fast foods, potatoes, hash browns, round pieces or patty and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Hash browns vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1147.6%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +158.9%
Contains more IronIron +451.7%
Contains more CopperCopper +590%
Contains more ZincZinc +2761.1%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +213.9%
~equal in Phosphorus ~92mg

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% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +302.9%
Contains more Vitamin B3Vitamin B3 +542.7%
Contains more Vitamin B5Vitamin B5 +578.6%
Contains more Vitamin B6Vitamin B6 +402.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Pumpkin seeds DV% diff.
Zinc 0.36mg 10.3mg 90%
Copper 0.1mg 0.69mg 66%
Fiber 2.7g 18.4g 63%
Magnesium 21mg 262mg 57%
Iron 0.6mg 3.31mg 34%
Protein 2.58g 18.55g 32%
Sodium 566mg 18mg 24%
Polyunsaturated fat 5.665g 8.844g 21%
Potassium 355mg 919mg 17%
Vitamin E 2.62mg 17%
Manganese 0.158mg 0.496mg 15%
Vitamin B6 0.186mg 0.037mg 11%
Starch 25.74g 11%
Vitamin B3 1.838mg 0.286mg 10%
Vitamin B1 0.137mg 0.034mg 9%
Calories 272kcal 446kcal 9%
Vitamin K 9.9µg 8%
Carbs 28.88g 53.75g 8%
Vitamin B5 0.38mg 0.056mg 6%
Vitamin C 5.4mg 0.3mg 6%
Saturated fat 2.54g 3.67g 5%
Monounsaturated fat 7.827g 6.032g 4%
Fats 17.04g 19.4g 4%
Calcium 19mg 55mg 4%
Choline 17.8mg 3%
Folate 12µg 9µg 1%
Phosphorus 98mg 92mg 1%
Vitamin B2 0.038mg 0.052mg 1%
Selenium 0.4µg 1%
Net carbs 26.18g 35.35g N/A
Sugar 0.56g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.056g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +994.9%
Contains more ProteinProtein +619%
Contains more FatsFats +13.8%
Contains more CarbsCarbs +86.1%
Contains more OtherOther +70.4%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +29.8%
Contains more Poly. FatPolyunsaturated fat +56.1%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.